When living with diabetes… monitoring your blood glucose levels is extremely important.
But doctors also pay particular attention to your hA1c levels…
To determine how your diabetes is being managed.
hA1c levels is a test that looks at your blood glucose levels for a period of 3 months.
In more detail…
It measures the amount of sugar that clings to the protein hemoglobin…
in the red blood cells.
Typically…
hA1c levels should be kept under a rating of 6 to 7%.
For diabetics… a healthy level of hA1c will depend on the individual’s treatment plan.
If your hA1c levels rise above 7…
You are more at risk of developing diabetes complications…
including diabetes mellitus.
As a result…
It can make diabetes management more strenuous…
When it really does not have to be.
So… how can you ensure your next hA1c test stays low in a healthy range?
Don’t go anywhere and keep watching!
In this video…
We’re about to share the number 1 thing you need to do…
To ensure your hemoglobin A1c stops being high!
And to keep you from experiencing further complications from Diabetes.
But before we dive in…
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And now… let’s dive in and explore…
The NUMBER 1 thing to stop high hA1c While doctors often prescribe medication…
and recommend a strict fitness routine….
To lower your hA1c…
The most efficient way to ensure your next test is lower than 7% is….
YOUR DIET!
What you eat can make a huge difference… in how your blood glucose responds on a day-to-day
basis…
And as a result…
how your hemoglobins perform over 3 months.
But wait…
Because it isn’t just about eating a healthy diet!
There is a little more to it.
In fact…
there are specific things within your diet that you should do…
To ensure the best results for your next hA1c test.
And these can be broken down in 3 steps!
Number 3. Make a food plan Eating the right type of food is essential
to keep your hA1c levels regulated.
A diet rich in: * Healthy fat
* Lean proteins * Non-starchy vegetables
* Whole grains * Fiber
* Vitamins * Antioxidants
* And minerals…
Is the best way to enhance your digestion… insulin sensitivity…
And as a result…
manage your diabetes.
Some of the best foods for diabetics include: * Fatty fish
* Eggs * Leafy greens
* Nuts and seeds * Greek yogurt
* Beans * Berries
* And tea!
Many studies have found that these foods can help:
* Improve insulin sensitivity * Reduce inflammation
* Decrease blood lipids… including cholesterol and triglycerides
* Regulate blood glucose levels…
* As well as hA1c levels!
But that doesn’t mean any other food that doesn’t fall into this list is bad for diabetics!
On the contrary!
A plate that includes foods from different color groups…
also known as the rainbow diet…
Is a great way to ensure that your body gets a variety of nutrients!
However…
when it comes to hA1c levels…
The way you build your plate is the most important!
But before we get to that…
It is best to: * Make a grocery list
* And prep meals ahead of time…
So that you can ensure each meal is carefully thought of… with your hA1c levels in mind.
Another great tip is to vary your food plan.
Having a lot of variety makes it easier to stick to your diet without craving other options
that may be less than ideal.
Spend some time online, there are a lot of places that offer healthy recipes.
Start with a baseline of 10 recipes or so…
That you can cycle through the week then just add to it as you find more recipes that you
love.
Eventually, you will have a big enough repertoire…
And you won’t have to worry about being bored.
Because you keep eating the same food over and over again…
When you’re ready to eat… you can move on to the next step.
Number 2.
Measure portion size Each food on your plate should provide a specific
group of nutrients…
And compliment the others…
So that your plate is as balanced and good for your hA1c levels…
As it can be!
And it all comes down to portion size.
But don’t be overwhelmed!
After all… you don’t have to measure every single food you eat by the gram.
However…
it is good to familiarize yourself with a food group…
And the appropriate portion that meets your body’s needs.
Of course…
portion size will be highly dependent on your: * Gender
* Age * Lifestyle
* And diabetes…
Among other metrics.
If you want to be 100% certain about the proportions, you can get in touch with your doctor or a
nutritionist.
While most people tend to fill their plate with food…
One way to control your food portion is to use smaller plates…
And have thoughtfully planned snacks throughout the day.
It is also common for diabetics to get familiar with size portions by using the plate method.
Typically….
It is recommended to break down your plate into 3 parts.
Half of the plate should be filled with leafy and non-starchy vegetables.
A quarter of the plate should be filled with lean protein…
With the last quarter to be filled with whole grain and carbohydrate food.
This breakdown ensures that your body gets the right amount of:
* Protein * Nutrient
* And energy…
To keep blood glucose and hA1c levels regulated.
A randomized study on 150 patients with type 2 diabetes observed that…
Those who followed the diabetes plate method for 6 months…
Experienced a 10% improvement in their hA1c levels test.
The diabetes plate method provides an easy way to measure food portions…
Without making things difficult on a day-to-day basis!
You can eat any food from the recommended list…
Without being worried about overeating!
However…
If there’s one thing you may want to measure a little more strictly…
If you want to stop your levels of hA1c from going high…
It is our last step.
But before you find out what it is…
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And now… the last step to stop high hA1c levels is…
Number 1.
Track your carbs Along with a food plan… and portion control…
Tracking your carbohydrate intake will help ensure your hA1c levels are regulated.
Once again… the appropriate amount of carbs will vary from person to person…
And it is best to seek advice from a dietician to find out what is right for you.
What works for one person may not work for you…
By being mindful of the type of carb you eat…
And your carb limit per day…
You will be able to have more control over your hA1c results.
Studies have found that… a low carbohydrate diet can significantly reduce hA1c levels.
You should also make better choices when it comes to the kind of carbs you eat.
Go for carbohydrates that are low in the Glycemic Index or GI.
These include lentils, quinoa, certain fruits, and a lot more…
These foods keep you fuller for longer and are also helpful if you want to lose some
weight.
In general, it is good to go for high fiber carbs and those that are low in natural sugar.
Overall…
If you want to reduce your hA1c levels…
Look after your diet for the next 3 months… and you might observe some impressive changes!
New things may take a while to ge used to but just keep at it.
Soon enough, you’ll be well on your way to reducing your hA1C levels.
And there you have it!
Now… we want to hear from you!
What do you think about diet regulation for hA1c levels?
Share your thoughts with a fellow-diabetics in the comment section below.
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