4 Foods To Lower Your A1c and Manage Blood Sugar Levels
I could go on and on listing foods that lower blood sugar! As a diabetes dietitian, I speak with clients all day about all the nutritious foods available that prevent blood sugar spikes and promote optimal health.
Today I am narrowing in on my top 4 foods that I consistently recommend to patients to promote healthy blood sugars. Now, you may be thinking…why only four? There are two reasons!
First, you need to start with small habits and grow from there. It is super easy to take these 4 foods and find ways to add to breakfast, lunch, dinner or even snacks! If I gave you a list of 50 foods, you would likely feel overwhelmed but by adding these simple foods you are adding vitamins, minerals, healthy fats, lean proteins and so much more to your diet!
Second, I want to give you a glimpse of what it is like to work with me as a diabetes dietitian. As a nutrition expert specialized in diabetes care, all my recommendations are rooted in empathy and science. I understand that nutrition is hard, it’s confusing and honestly, overwhelming, but that is what is so great about having a diabetes dietitian on your side. I can support you each step of the way and be that encouragement you need when times get tough. Also, you can know that any recommendation that you hear from me isn’t without research to back it up.
You can say goodbye to the days of nutrition nonsense and instead start making strides toward optimal health. So with that, let’s get started!
What is Hemoglobin A1c?
Before we dive into the foods for lowering a1c naturally, let’s briefly review blood sugars and discuss hemoglobin A1c.
When carbohydrates enter the body, they are broken down into glucose molecules (aka sugar) and enter the bloodstream. The sugar then attaches to hemoglobin, a specific protein found in red blood cells.
Red blood cells last for about 90 days, which is why you will see your care team recommending a hemoglobin A1c or HBA1c test every 90 days or so. The test measures average blood sugars over the last 3 months, which allows your team to capture blood sugar control during this time frame.
The higher your A1c, the higher your blood sugars have been running (on average).
What does my lab value mean?
If you have been diagnosed with prediabetes or type 2 diabetes, then you likely have had an HbA1c test completed. This is because the results of an A1c test are often used to diagnose diabetes along with fasting blood sugar levels. I also strongly encourage patients to request a fasting insulin test for more insight into their body’s blood sugar trends.
For your reference, here are the percentages used by the American Diabetes Association as diagnostic criteria. You can compare these to your lab results to gain a better understanding of your baseline A1c.
Normal: Below 5.7%
Prediabetes: 5.7-6.4%
Diabetes: 6.5% or above
Lowering A1C Naturally Without Medication
I am always excited to report that it is possible to improve your blood sugars without medication.
However, that is not without saying if you are currently taking medication prescribed by your doctor then you should continue that regime until an appropriate approach has been determined to wean you off the medication(s).
Let’s chat about a few of the most frequently asked questions I receive related to lowering a1c naturally.
How do I lower my A1c?
There are a multitude of ways to lower your A1c. Yes, medication is an option but lowering A1c levels can also be achieved through lifestyle habits such as a balanced diet, consistent exercise routine, stress management and improved sleep quality.
I recommend engaging in regular movement for at least 30 minutes per day such as brisk walking, swimming, yoga or cycling. Additionally, incorporating more whole foods and reducing intake of processed foods and simple carbohydrates can help regulate daily blood sugar levels and improve glycemic control. It should go without saying but adequate sleep and stress management are also vital for maintaining healthy blood sugars.
Regardless of what you read on the internet, it is also important to remember that there is not a single food, exercise, sleep pattern or dietary supplement that can lower your A1c. It is a combination of all these that allow you to reach your goals.
How long does it take to lower A1c?
The total time it takes to lower your A1c is going to depend on individual factors such as baseline A1c, other chronic health conditions, and adherence to healthy lifestyle habits. Generally, with consistency, it is possible to see a reduction in your A1c within 3-6 months.
What is the fastest way to lower your A1c naturally?
A personalized lifestyle plan created by a nutrition expert is going to be the fastest way to lower your A1c. While we all wish there was a quick fix, one does not currently exist so you can ignore all the nonsense out there and instead reach your goals by working with a team specialized in diabetes care.
What Foods Bring Down Your A1C
Now that we have all those details out of the way, let’s talk about foods you can eat to naturally lower your A1c.
Again, these are four foods to get you started. Eaten alone you will likely not see a reduction but when incorporated as part of a balanced diet along with other sustainable lifestyle habits, you can see optimized blood sugar control.
Just like your A1c goal, your nutrition goals need to be personalized to you as well. Working with a diabetes dietitian can help establish those goals.
Walnuts
Walnuts are an excellent source of Omega 3 fatty acids. Plus, the antioxidant capacity of walnuts is higher than other nuts and research shows the importance of antioxidants in diabetes treatment.
A study of 100 males and females with type 2 diabetes showed that consumption of walnuts, in this case walnut oil, significantly decreased the participants A1c level.
Ways To Incorporate Walnuts into the Diet
Salads - add crushed walnuts to a spinach and strawberry salad or your chopped into your favorite tuna or chicken salad
Baked fruits - air fryer or baked fruits such as apples, peaches, plums or bananas are a great way to satisfy a sweet tooth while being mindful of total intake of complex carbohydrates. By adding walnuts, you can prevent a blood sugar spike and promote feelings of satiety.
Snacks - plain or toasted walnuts make for a delicious mid-morning or afternoon snack to promote a feeling of fullness while keeping you fueled between meals.
Chickpeas
Chickpeas are rich in essential amino acids, vitamins and minerals. They are also an excellent source of resistant starch, which slowly releases glucose into the bloodstream and has been shown to reduce the demand for insulin.
Besides this benefit, research also suggests high consumption of resistant starch like chickpeas is related to improving glucose tolerance and insulin sensitivity.
Chickpea Recipes
Greek Yogurt
Get ready for a healthy dose of protein when adding Greek yogurt to your meals. Not only can a cup of yogurt help to meet your daily protein needs but it can help regulate blood sugars when paired with a carbohydrate.
For example, a study with 24 women that consumed Greek yogurt with granola had a 2-hour blood glucose reading over 50% lower than the women that consumed the same granola with a nondairy yogurt.
Greek Yogurt Snacks
Greek yogurt and fresh fruit like peaches, raspberries, blueberries or cherries.
Fruit smoothie featuring Greek yogurt as an ingredient.
Plain Greek yogurt seasoned with spices to create a vegetable dip.
Berries
One of the best known superfoods, berries are packed with fiber, antioxidants, vitamins and minerals. There are numerous studies that show how berries are associated with improved blood sugar regulation.
Whether you are looking to enjoy blueberries, raspberries, strawberries or blackberries, incorporating them into your diet can help daily blood sugar control along with long-term A1c reduction.
How To Eat Berries
In overnight oats
By the handful as a side option with breakfast, lunch or dinner
Over a spinach salad
In tuna salad
Paired with cottage cheese or Greek yogurt
In a smoothie
Blood Sugars Made Simple
Bottom line, A1c does not change overnight. In fact, you’ll see a change in roughly 3 months! Incorporating these nutrient dense foods into your meals is just one way to lower your A1c naturally.
If you are ready to reach your desired A1c and forget about the days of failed attempts, get on the waitlist for my Sugar Savvy Group Coaching Program. Together we will build and strengthen a solid foundation to eliminate and reduce frustration around your diabetes diagnosis!
