5 Ways To Lower A1C And Blood Glucose With Healthy Eating Patterns

YOGYAKARTA - The high levels of A1C and blood glucose are often a signal that the body is starting to have difficulty regulating sugar. The A1C refers to the type of hemoglobin or protein in red blood cells that carry oxygen and blood glucose, or called HbA1c. The A1C itself is the average size of glucose levels in blood cells over the past three months. This figure gives a more accurate picture than daily blood sugar tests because it shows long-term trends.

In general, A1C levels below 5.7% are considered normal, 5.7% to 6.4% showing pre-diabetic conditions, and 6.5% upwards signal diabetes. So, if your test results are in a border area, this is the right time to start changing diets and lifestyles. The good news is, research shows that high breakfast of protein and healthy fat can help lower A1C levels naturally. In full, here is explained about ways that you can apply to keep blood sugar stable and help lower A1C.

Breakfast is an important time to adjust blood sugar balance since morning. High protein foods such as eggs, tofu, Greek yogurt without sweeteners, or plant-based protein smoothie help the body digest energy more slowly. That way, a jump in blood sugar that usually occurs after a sweet breakfast can be avoided.

Protein also makes you full longer so that the desire to snack on sweet foods is reduced. Consumption of protein in the morning is shown to help stabilize glucose levels throughout the day, which ultimately has a positive impact on decreasing A1C.

Healthy fats help slow sugar absorption into the blood, so glucose levels remain stable longer. Choose natural sources of fat such as avocado, almonds, Chia seeds, olive oil, or salmon. This type of fat is not only good for the heart, but also helps maintain insulin sensitivity.

Interestingly, a combination of protein and healthy fat in one portion of food can reduce extreme blood sugar fluctuations. So, don't hesitate to add avocado slices in wheat bread or olive oil as your favorite salad dressing.

Simple carbohydrates such as white rice, bread and sweet foods can easily raise blood sugar levels quickly. Conversely, complex carbohydrates such as foammeal, quinoa, sweet potatoes, and brown rice are digested more slowly so that blood sugar is more stable. High fiber on complex carbohydrates helps slow glucose absorption and provides a longer feeling of saturation. When combined with protein and healthy fat, the effect on A1C levels will be much better.

Consistency in eating time also plays a major role in controlling blood sugar. Eating at the same hour every day helps the body regulate insulin production stably. On the other hand, eating habits can trigger a spike in blood sugar when you finally eat a large portion.

Try not to eat too late because metabolism slows down before bedtime. Regular diets help the body maintain glucose levels throughout the day, while preventing an A1C increase over time.

A healthy diet will be more effective if accompanied by an active lifestyle. Physical activities such as walking, swimming, yoga, or cycling help the body use glucose as a source of energy. That way, blood sugar levels decrease naturally and insulin sensitivity increases.

In carrying out the methods above, the key is consistency. No need for big changes overnight. Just do a routine small step. So over time, the results can be seen in decreasing A1C levels and increasing your daily energy.