The Best Diet To Improve Your A1C Levels
Diabetes is more common than you might think. More than 37 million people are living with diabetes in the United States—or 1 in 10 people, according to the CDC. The vast majority of those people have Type 2 diabetes.
Unlike Type 1 diabetes, which is caused by an autoimmune reaction that stops the body from making insulin, your body still makes insulin if you have Type 2 diabetes. But it has trouble doing so.
Keeping your blood sugar in check through a healthy diet can help manage diabetes or prevent it altogether.
So, how do you know your blood sugar? A doctor will usually refer to something called "A1C." "A1C, or glycated hemoglobin, is a simple blood test that measures how much glucose binds to a red blood cell in three months, [which is] the life span of a red blood cell," says Dr. Peminda Cabandugama, MD, an endocrinologist at Cleveland Clinic.
Though people with diabetes may test and report blood sugar numbers after meals, the A1C gives providers a more comprehensive view of your glucose levels. "It gives insight into your overall blood sugar control over months, and it can help diagnose whether you are in the normal, prediabetic or diabetic range," says Dr. Shirin Jaggi, DO, an endocrinologist with Northwell Health in New Hyde Park, New York.
If you need to lower your A1C, diet can help—but which one? Here's what experts say.
Related: How to Lower Blood Sugar Naturally
The Best Diet To Lower A1C Levels
Dr. Jaggi sums up the best diet for A1C levels in one word.
"Balanced," Dr. Jaggi says. Hungry for more info? "What we mean by this is a diet that is rich in vegetables, lean protein, fruits and healthy fats, such as avocados," Dr. Jaggi says. "[It minimizes] processed sugars, fried and fatty foods."
Dr. Jaggi says the super-popular Mediterranean diet, ranked No. 1 by US News & World Report for six-straight years, is a good example. "This will not only help with your overall blood sugar control but has also been shown to improve cardiovascular health," Dr. Jaggi says.
The Mediterranean diet has come into favor in recent years, but researchers have been touting it for better blood sugar levels for years. One meta-analysis from 2010 showed it improved A1c in individuals with Type 2 diabetes.
“When you minimize foods high in processed sugars and incorporate a more balanced diet, you minimize the glucose spikes that your body would otherwise have," Dr. Jaggi says. "This will aid in keeping a healthy blood sugar control, which, in turn, will lower your hemoglobin A1C.”
Dr. Cabandugama stresses that diet is everything, but she also recommends a Mediterranean diet to her patients.
"The data supports the Mediterranean diet for cardiovascular benefits, so I recommend the Mediterranean diet to my patients as diabetics [and] prediabetics are more at risk for cardiovascular complications than the general population," Dr. Cabandugama.
The CDC notes that people with diabetes are twice as likely to have heart disease and stroke than those without the condition. But, as Dr. Cabandugama says, research points to heart-healthy benefits of the Mediterranean diet. Most recently, a study found that it could lower heart disease risk in women by 24 percent.
Related: Cardiologists Share the Surprising Link Between Blood Sugar and Heart Disease
How To Eat a Mediterranean Diet
First, it's essential to know exactly what the Mediterranean diet is. Dr. Cabandugama notes people following the Mediterranean diet focus on plant-based foods and healthy fats. It mainly consists of fruits, veggies and whole grains. Olive oil is the primary fat source.
Big diet changes can be hard to make, so Dr. Jaggi suggests starting small. "You can start by incorporating more non-starchy vegetables such as eggplant, cauliflower, spinach and asparagus," Dr. Jaggi says.
Look at plant-based protein sources—and don't think fat is a no-go.
"For protein, you would minimize red meats and instead choose nuts, seeds, seafood and lentils," Dr. Jaggi says. "You want to incorporate 'good fats' which are those with monounsaturated fats such as avocados, olive oil, peanuts and cashews."
Related: The Worst Habit for Blood Sugar
Other Ways To Lower A1C
There is no one magic solution to lowering A1C. A holistic approach is critical, Dr. Cabandugama stresses. This approach should include:
Regular exercise (150 minutes, or 30 minutes five times, weekly)
Good sleep
Stress management
Taking medication as prescribed
Regular check-ups with your healthcare provider
Speak with your provider if you're concerned about your blood sugar or diet. "This should include conversations about what the A1C means and what their next step should be to manage it," Dr. Cabandugama says.
Sources
Dr. Peminda Cabandugama, MD, an endocrinologist at Cleveland Clinic
Dr. Shirin Jaggi, DO, an endocrinologist with Northwell Health in New Hyde Park, N.Y.