Table of ContentsView AllTable of ContentsA1C TestFoods to ChooseDietary TipsAdditional Strategies
Table of ContentsView All
View All
Table of Contents
A1C Test
Foods to Choose
Dietary Tips
Additional Strategies
If you’re managing diabetes or prediabetes, it’s important to track your blood glucose levels via regularA1C blood tests. The first step is to adopt a food plan to lower A1C levels. An eating plan to support blood sugar regulation includes choosing foods that help you achieve or maintain a healthy weight. This includes increasing fiber and lean protein, and monitoring carbohydrates to regulate blood sugar. Adequate exercise is also key to achieving healthyblood sugar levels.
This article offers tips on what to eat and how to eat to manage glucose levels while getting adequate nutrition and supporting a healthy weight.
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How the A1C Test Is Used
Also known as HbA1C, hemoglobin A1C, glycated hemoglobin, or glycosylated hemoglobin test, the A1C test is used to identify pre-diabetes and diagnose diabetes. The A1C test is also used to monitor whether efforts to manage diabetes are working.
The A1C test measures blood sugar levels over three months and the average percentage of sugar-bound hemoglobin in the blood. Lifestyle, diet, and medications can affect A1C levels. Adjusting these factors can help you reach target A1C levels.
What A1C Levels MeanAccording to the American Diabetes Association, A1C guidelines are as follows:Normal: A1C is .6% or lower.Pre-diabetes: A1C is 5.7% to 6.4%.Type 2 diabetes: A1C is 6.5% or higher on two separate tests.
What A1C Levels Mean
According to the American Diabetes Association, A1C guidelines are as follows:Normal: A1C is .6% or lower.Pre-diabetes: A1C is 5.7% to 6.4%.Type 2 diabetes: A1C is 6.5% or higher on two separate tests.
According to the American Diabetes Association, A1C guidelines are as follows:
Foods That Help Lower Blood Sugar
The American Diabetes Association suggests the Diabetes Plate method as a way to help manage blood sugar. This approach focuses on the portions of food groups when using a standard dinner-sized plate. Aim for:
It’s also beneficial to include healthy fats (like monounsaturated and polyunsaturated fats) to help lower cholesterol and protect your heart.
Non-Starchy Vegetables
Choose non-starchy vegetables as the foundation of your plate. Non-starchy vegetables are lower in carbohydrates and contain fiber, so they don’t raise blood sugar very much. They are an important part of a healthy diet because they are high in vitamins, minerals, a variety of antioxidants, and fiber.
Non-starchy vegetables include:
High-Fiber Carbohydrates
Choose complex carbohydrateswhich are high in fiber, limiting the portion to 1/4 of your plate. Choose high-fiber carbohydrate foods instead of processed carbohydrate foods to prevent spikes in blood sugar.
The American Heart Association says that a diet rich in whole grains can help to reduce the risk of heart disease.
Examples of high-fiber carbohydrate foods include:
Lean Protein
Protein foods do not generally provide glucose when digested, so they have minimal impact on your glucose levels. It can take anywhere from three to four hours to digest protein, which is much slower than carbohydrates.Choose animal sources that are lower in fat, as well as low-fat dairy and plant-based sources.
Examples of lean animal protein sources include:
Plant-based sources of protein include:
Note that milk, soymilk, and some plant-based protein foods (like beans and legumes) also contain carbohydrates.
Healthy Fats
Fat slows down the digestive process resulting in a slower rise in glucose levels as it takes a longer time to digest. Eat moderate portions of fat because they will have a minimal impact on glucose levels. However eating too much fat can cause insulin resistance, which may lead to prolonged high glucose levels.
Choose heart-healthy monounsaturated and polyunsaturated fats, which are found in:
10 Starchy Foods: Best Options and When to Avoid Them
There are several things you can do to help you follow a diabetes-friendly diet.
Be mindful of portions:Managing portion sizes at meals and snacks can help manage weight and blood sugar. Try using the Diabetes Plate method to visualize how much of each food group you need—aiming for non-starchy vegetables filling the largest part of your plate.When having a snack, measure out your serving instead of eating straight out of the bag or box.
Plan meals:Eating regularly (about every three to five hours), preparing food in advance, and planning meals for several days or a week at a time can simplify the process. It can also make it easier to get a variety of foods and a balance of food groups. Bringing meals and snacks to work or in the car can reduce the consumption of processed foods and fast foods.
Choose a lower-carb breakfast:Research suggests starting the day with a meal that’s relatively high in healthy fat and protein and lower in carbohydrates can help improve blood sugar control throughout the day and aid in weight loss and weight maintenance.
Get enough fiber:The Dietary Recommendations for Americans recommend 28 grams of fiber based on a 2,000-calorie diet.Fiber is important because it helps control blood sugar and because it moves slowly through the stomach, it can help you feel full longer, which in turn can help you lose and maintain weight.
Limit processed foods, sodium, and alcohol.These choices can cause weight gain, increase blood sugar, and increase the risk of high blood pressure and heart disease.
Other Ways to Lower A1C Levels
In addition to following a diabetes-friendly eating plan, other ways to help lower A1C levels include:
Exercise:The American Diabetes Association recommends most adults with type 2 diabetes do moderate-to-vigorous physical activities 150 minutes or more weekly, spread over at least three days per week, with no more than two consecutive days without activity.
They also recommend a combination of aerobic exercise (such as brisk walking, cycling, jogging, and swimming) and strength training (using free weights, weight machines, body weight, or elastic resistance bands). These types of exercise improve blood glucose management, heart health, and overall health.
Keep a journal:There are multiple types and ways you can use a journal, such as keeping a gratitude journal or keeping a record of food intake, exercise, and/or blood sugar readings. For some people journaling can increase awareness and mindfulness to help them be more consistent with healthy habits to manage diabetes.
Distribute carbohydrate-containing foods:Rather than eating a large amount of carbohydrates at one meal and much less at another meal, it’s better to spread them out throughout the day to keep blood sugars better controlled.
Talk to a registered dietitian nutritionist (RD or RDN):There is no one-size-fits-all food plan for people with diabetes. They can help you create a plan that addresses your individual food preferences, level of physical activity, and lifestyle choices.
Summary
A diabetes-friendly diet is high in fiber and lean protein with moderate amounts of high-quality carbohydrates. These dietary components help regulate blood sugar, which in turn lowers A1C levels. In addition, adequate exercise also helps to improve and manage blood sugar. Other strategies, such as portion control, meal planning, and limiting processed foods and alcohol contribute to a diabetes-friendly diet. Talk with a registered dietitian nutritionist who can help you create an individualized plan that meets your health and lifestyle needs.
14 Sources
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