The Centers for Disease Control and Prevention (CDC) estimates that over 34 million American adults live with diabetes. Elevated blood sugar levels, known as hyperglycemia, can lead to severe long-term health issues, including cardiovascular disease, nerve damage, gum infections, and eye problems. Hyperglycemia can also damage blood vessels, increasing the risk of heart disease, stroke, and kidney disease.
Considering that approximately 1 in 3 adults have pre-diabetes, many unknowingly, maintaining healthy glucose levels is beneficial for weight management, blood pressure reduction, and overall health improvement for everyone. So, what can you eat to help lower your A1C?
One effective approach involves reevaluating your eating habits. Here are five superfoods that can significantly impact your blood sugar levels and contribute to lowering your A1C.
Berries: Nature’s Sweet Treat with a Healthy Twist. Make your grocery store trips worthwhile by stocking up on berries. Foods like blueberries are rich in fiber and antioxidants, both of which are known to help lower blood sugar and reduce inflammation. Similarly, research has demonstrated that strawberries can mitigate diabetes complications, such as kidney disease and nerve damage. A study published in Obesity found that as raspberry consumption increased, insulin resistance decreased. Furthermore, studies suggest that consuming berries with or after meals high in starch can also help manage blood sugar levels.
Nuts: A Crunchy and Convenient Snack for Blood Sugar Management. Enjoying a handful of almonds, cashews, or pistachios can be a beneficial addition to your diet. One study revealed that pregnant women at risk for gestational diabetes experienced lower blood sugar levels after consuming pistachios compared to those who ate whole wheat bread. Furthermore, consuming a quarter-cup of nuts daily can reduce BMI and diabetes risks, regardless of pregnancy status. Nuts provide healthy fats, protein, and fiber, all of which contribute to better blood sugar control.
Leafy Greens: Nutrient Powerhouses for Overall Health and A1C Reduction. Incorporate leafy greens like spinach into your diet for their low-calorie content and high magnesium levels. Magnesium plays a vital role in reducing the risk of developing type 2 diabetes. Darker leafy greens, such as collard greens and kale, are excellent sources of vitamins A, C, and E, as well as calcium and iron. These greens are also rich in potassium, which can help relax blood vessels and lower blood pressure. The fiber content in leafy greens further contributes to improved glucose levels.
Non-Starchy Vegetables: A Colorful and Versatile Addition to Every Meal. Even if kale isn’t your favorite, numerous other vegetable options should be on your plate. The American Diabetes Association recommends filling half your plate with non-starchy vegetables at each meal, including options like asparagus, broccoli, green beans, squash, and mushrooms. However, it’s important to note that if you opt for frozen or canned vegetables, choose varieties with “no salt added” or rinse the produce thoroughly to remove excess sodium.
Whole Grains: A Fiber-Rich Source of Essential Nutrients for Blood Sugar Control. Oats and other whole grains are packed with folate, chromium, B vitamins, and magnesium. Furthermore, these foods are high in soluble fiber and generally lower in sugar compared to other carbohydrates, making them an excellent choice for lowering cholesterol and managing blood sugar. Consider opting for steel-cut or rolled oats instead of sugary cereals. Limiting simple carbs is a good strategy for avoiding diabetes, heart disease and obesity.
Maintaining healthy A1C levels requires a holistic approach that includes dietary changes and lifestyle adjustments. Incorporating these five superfoods into your diet can be a powerful step towards better blood sugar control and overall health. Remember to consult with a healthcare professional or registered dietitian for personalized advice tailored to your specific needs.
