What to Eat to Lower Your A1C

Foods That Help Lower A1C

Choosing the right foods can help you manage your blood sugar levels and lower your A1C. Focus on nutrient-dense, low-glycemic foods that provide steady energy without spiking blood sugar.

Best Foods to Lower A1C

• Non-Starchy Vegetables:
  • Broccoli
  • Spinach
  • Zucchini
  • Cauliflower
• Lean Proteins:
  • Chicken breast
  • Turkey
  • Fish (salmon, tuna)
  • Tofu
• Whole Grains:
  • Quinoa
  • Brown rice
  • Oats
  • Barley
• Healthy Fats:
  • Avocado
  • Olive oil
  • Nuts (almonds, walnuts)
  • Seeds (chia, flaxseed)
• Low-Glycemic Fruits:
  • Berries (strawberries, blueberries)
  • Apples
  • Pears
  • Oranges

Foods to Avoid

To lower your A1C, avoid foods that cause blood sugar spikes, such as:

• Sugary drinks (soda, fruit juices)
• Refined carbs (white bread, pastries)
• Processed snacks (chips, cookies)
• Fried foods
• High-sugar desserts (cakes, ice cream)

Meal Planning Tips

• Balance Your Plate: Fill half with non-starchy vegetables, a quarter with lean protein, and a quarter with whole grains.
• Portion Control: Avoid overeating by measuring portions and eating mindfully.
• Snack Smart: Choose healthy snacks like nuts, Greek yogurt, or veggies with hummus.
• Stay Hydrated: Drink plenty of water and avoid sugary beverages.

Can Diet Alone Lower A1C?

While diet plays a crucial role, managing A1C often requires a combination of healthy eating, regular exercise, and, if necessary, medication. Always consult your doctor or a dietitian for personalized advice.