Your A1C level reflects your average blood sugar over the past 2-3 months. A healthy diet can significantly lower your A1C and improve diabetes management. Here’s how:
Foods to Include
Non-Starchy Vegetables: Broccoli, spinach, kale, and peppers are low in carbs and high in fiber.
Whole Grains: Choose whole wheat, quinoa, oats, and brown rice over refined grains.
Lean Proteins: Opt for chicken, turkey, fish, tofu, and legumes to stabilize blood sugar.
Healthy Fats: Include avocados, nuts, seeds, and olive oil in moderation.
Low-Glycemic Fruits: Berries, apples, and pears are better options than high-sugar fruits.
Foods to Avoid
Sugary Foods: Sodas, candies, and desserts can spike blood sugar.
Refined Carbs: White bread, pasta, and pastries are high in carbs and low in nutrients.
Processed Foods: Chips, packaged snacks, and fast food often contain unhealthy fats and sugars.
High-Sugar Fruits: Limit consumption of bananas, grapes, and mangoes.
Tips for Meal Planning
Portion Control: Eat smaller, balanced meals throughout the day.
Carb Counting: Track your carb intake to manage blood sugar levels.
Pair Carbs with Protein or Fat: This helps slow down sugar absorption.
Stay Hydrated: Drink plenty of water to support overall health.
Sample Meal Plan
Here’s a simple meal plan to help you get started:
Breakfast: Greek yogurt with berries and a sprinkle of nuts.
Lunch: Grilled chicken salad with mixed greens, avocado, and olive oil dressing.
Snack: Carrot sticks with hummus.
Dinner: Baked salmon with quinoa and steamed broccoli.