Diabetes is a growing epidemic, affecting nearly 30 million Americans. When you have diabetes, your body doesn’t produce enough insulin, a hormone that helps your blood sugar get where it needs to go. In fact, more than 90 percent of Americans with diabetes have type 2 diabetes. As a result, they are at an increased risk for heart disease, stroke, and kidney disease.
Fortunately, there are a number of things you can do to help keep your diabetes in check. The most important is to manage your weight and go for foods to lower a1c . Being overweight or obese increases your risk of developing type 2 diabetes. And, as we’ve discussed before, excess body fat has been shown to have a direct impact on your A1C.
Diabetic patients are often cautioned to limit their intake of fatty foods. While it’s true that excess fat intake can contribute to A1C levels, a diet high in fruits and vegetables can help to prevent cardiovascular disease and decrease your risk for developing diabetes. The key is to include a variety of plant-based foods in your diet.
- Vegetables: As we’ve discussed before, vegetables are low in calories and sugars. They are also rich in fiber, which has been known to reduce blood sugar levels by slowing the rate at which the body digests and absorbs food.
- Fruits: Many fruits have very little sugar, but they are high in fiber. Fiber has been shown to reduce blood sugar by absorbing water and carbohydrates in foods, thus making you feel full.
Regular exercise is important for everyone, but especially so for people with diabetes. It can improve your mood and help to regulate your sugar levels. It can also reduce your risk of heart disease, stroke and other metabolic diseases.
- Exercises You Can Do at Home: Staying active doesn’t mean that you have to go to the gym. You can stay active at home by doing exercises that use your own body weight. Here are a few examples:
- Cardio exercises: Walking, jogging, swimming, biking, dancing, using an elliptical machine, or using an exercise bike. Staying active doesn’t mean that you have to go to the gym. You can stay active at home by doing exercises that use your own body weight. Here are a few examples:
Make Time For Relaxation
Stress is a normal part of life, but when you have diabetes, you should try to relax. Stress can lead to high blood sugar and insulin resistance, which can cause the diabetes to get worse. So, try to relax and take it easy when you have diabetes.
- Avoid The Saturated Fatty Acids
While it’s important to eat a healthy, balanced diet, you should avoid foods that are high in saturated fats. These include butter, whole-fat dairy products, red meat, and full-fat cheeses.
- Avoid the Refined Carbohydrates
Refined carbohydrates, such as white bread, pasta, sugary drinks, and candy, are not only high in calories, but they are also very low in nutrient value. Ideally, you should consume complex carbohydrates, such as whole-wheat bread, brown rice, oats, and fresh fruit, as well as fiber-rich foods to lower a1c, such as vegetables, every day to help to maintain a healthy blood sugar level.
If you’re interested in keeping your A1C levels low, you should visit a1cguide frequently to learn which foods to avoid and which ones to consume in moderation. This website is a great resource for people living with diabetes, and the information is always up-to-date and accurate.