How to Lower Your A1C with Diet

Why Diet Matters

Your diet plays a crucial role in managing blood sugar levels and lowering your A1C. By making smart food choices, you can reduce blood sugar spikes and improve overall health.

Key Dietary Strategies

• Choose Low-Glycemic Foods:
  • Whole grains (e.g., oats, quinoa, brown rice).
  • Non-starchy vegetables (e.g., broccoli, spinach, peppers).
  • Legumes (e.g., lentils, chickpeas, black beans).
• Limit Sugary Foods:
  • Avoid sodas, candies, and desserts.
  • Choose natural sweeteners like stevia or monk fruit in moderation.
• Focus on Healthy Fats:
  • Include sources like avocados, nuts, seeds, and olive oil.
  • Avoid trans fats and limit saturated fats.
• Increase Fiber Intake:
  • Fiber slows sugar absorption and helps stabilize blood sugar levels.
  • Include foods like berries, apples, and whole grains.
• Control Portion Sizes:
  • Overeating can lead to blood sugar spikes.
  • Use smaller plates and measure servings.

Sample Meal Plan

• Breakfast: Greek yogurt with berries and a sprinkle of chia seeds.
• Lunch: Grilled chicken salad with mixed greens, avocado, and olive oil dressing.
• Snack: A handful of almonds and a small apple.
• Dinner: Baked salmon with quinoa and steamed broccoli.

Additional Tips

• Stay Hydrated: Drink plenty of water throughout the day.
• Plan Ahead: Prepare meals in advance to avoid unhealthy choices.
• Read Labels: Check for hidden sugars and unhealthy ingredients.
• Consult a Dietitian: A professional can help create a personalized meal plan.