What to Eat to Lower A1C

Foods That Help Lower A1C

Eating the right foods can help you manage your blood sugar levels and lower your A1C. Focus on a balanced diet that includes:

Non-Starchy Vegetables: Such as broccoli, spinach, kale, and peppers.
Whole Grains: Like quinoa, brown rice, oats, and whole wheat bread.
Lean Proteins: Such as chicken, turkey, fish, tofu, and legumes.
Healthy Fats: Including avocados, nuts, seeds, and olive oil.
Low-Glycemic Fruits: Such as berries, apples, and pears.

Foods to Avoid

To lower your A1C, it’s important to avoid or limit foods that can spike your blood sugar levels:

Sugary Foods: Such as candies, cakes, and sodas.
Refined Carbs: Like white bread, pasta, and pastries.
Processed Foods: Such as chips, crackers, and fast food.
High-Fat Dairy: Including whole milk and cream.

Meal Planning Tips

Here are some tips to help you plan meals that can lower your A1C:

Portion Control: Be mindful of portion sizes to avoid overeating.
Balanced Meals: Include a mix of protein, healthy fats, and fiber in each meal.
Regular Meals: Eat at regular intervals to maintain stable blood sugar levels.
Hydration: Drink plenty of water throughout the day.

Sample Meal Plan

Here’s a sample meal plan to help you get started:

Breakfast: Greek yogurt 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 with steamed broccoli and a side of brown rice.

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