What Can I Eat to Lower My A1C?

Foods That Help Lower A1C

Eating the right foods can help you manage your blood sugar levels and lower your A1C. Focus on nutrient-dense, low-glycemic foods such as:

• Non-Starchy Vegetables: Broccoli, spinach, kale, zucchini, and cauliflower.
• Whole Grains: Quinoa, brown rice, oats, and whole wheat.
• Lean Proteins: Chicken, turkey, fish, tofu, and legumes.
• Healthy Fats: Avocados, nuts, seeds, and olive oil.
• Low-Glycemic Fruits: Berries, apples, pears, and citrus fruits.

Foods to Avoid

To lower your A1C, avoid or limit foods that can spike blood sugar levels, such as:

• Sugary Foods: Soda, candy, pastries, and desserts.
• Refined Carbs: White bread, white rice, and pasta.
• Processed Foods: Chips, crackers, and packaged snacks.
• High-Fat Dairy: Whole milk, cream, and butter.
• Fried Foods: French fries, fried chicken, and doughnuts.

Meal Planning Tips

• Balance Your Plate: Fill half with non-starchy vegetables, a quarter with lean protein, and a quarter with whole grains.
• Watch Portion Sizes: Overeating, even healthy foods, can raise blood sugar levels.
• Eat Regularly: Stick to consistent meal times to avoid blood sugar spikes and crashes.
• Stay Hydrated: Drink plenty of water and avoid sugary beverages.

Sample Meal Plan

Here’s an example of a day of meals to help lower your A1C:

• Breakfast: Oatmeal with berries and a sprinkle of nuts.
• Lunch: Grilled chicken salad with mixed greens, quinoa, and olive oil dressing.
• Snack: Apple slices with almond butter.
• Dinner: Baked salmon, steamed broccoli, and a small portion of brown rice.
• Dessert: A small handful of dark chocolate-covered almonds.