Choosing the right foods plays a crucial role in managing and lowering your A1c, a long-term marker of blood glucose control. Here are seven foods consistently recommended for their blood sugar and A1c-lowering benefits, thanks to their fiber, nutrients, and healthy fat content:
Top 7 Foods
𝟏. 𝐋𝐞𝐚𝐟𝐲 𝐆𝐫𝐞𝐞𝐧𝐬 (𝐞.𝐠., 𝐊𝐚𝐥𝐞, 𝐒𝐩𝐢𝐧𝐚𝐜𝐡, 𝐁𝐫𝐨𝐜𝐜𝐨𝐥𝐢)
Rich in fiber, antioxidants, and vitamins.
Non-starchy and low on the glycemic index.
Shown to help improve insulin sensitivity and reduce blood sugar spikes1.
𝟐. 𝐁𝐞𝐚𝐧𝐬 𝐚𝐧𝐝 𝐋𝐞𝐧𝐭𝐢𝐥𝐬
Packed with soluble fiber and plant-based protein.
Slow digestion, keeping blood sugar stable after meals.
Include options like black beans, lentils, chickpeas, and kidney beans1.
𝟑. 𝐍𝐮𝐭𝐬 𝐚𝐧𝐝 𝐒𝐞𝐞𝐝𝐬
Almonds, walnuts, chia seeds, and flaxseeds are good choices.
Provide healthy fats, protein, and fiber, which help regulate blood sugar and improve A1c over time12.
𝟒. 𝐁𝐞𝐫𝐫𝐢𝐞𝐬 (𝐞.𝐠., 𝐁𝐥𝐮𝐞𝐛𝐞𝐫𝐫𝐢𝐞𝐬, 𝐒𝐭𝐫𝐚𝐰𝐛𝐞𝐫𝐫𝐢𝐞𝐬, 𝐑𝐚𝐬𝐩𝐛𝐞𝐫𝐫𝐢𝐞𝐬)
High in fiber and antioxidants but lower in sugar compared to other fruits.
Several studies link berry intake to improved blood sugar and insulin responses4.
𝟓. 𝐖𝐡𝐨𝐥𝐞 𝐆𝐫𝐚𝐢𝐧𝐬 (𝐞.𝐠., 𝐎𝐚𝐭𝐬, 𝐐𝐮𝐢𝐧𝐨𝐚, 𝐁𝐫𝐨𝐰𝐧 𝐑𝐢𝐜𝐞)
Rich in fiber and nutrients, unlike refined grains.
Oats in particular have been shown to lower A1c and fasting blood sugar13.
𝟔. 𝐂𝐢𝐭𝐫𝐮𝐬 𝐅𝐫𝐮𝐢𝐭𝐬 (𝐞.𝐠., 𝐎𝐫𝐚𝐧𝐠𝐞𝐬, 𝐆𝐫𝐚𝐩𝐞𝐟𝐫𝐮𝐢𝐭)
Low-to-moderate on the glycemic index and packed with vitamins, minerals, and plant compounds beneficial for blood sugar control.
Whole fruits are preferred over juices for better fiber content13.
𝟕. 𝐅𝐚𝐭𝐭𝐲 𝐅𝐢𝐬𝐡 (𝐞.𝐠., 𝐒𝐚𝐥𝐦𝐨𝐧, 𝐒𝐚𝐫𝐝𝐢𝐧𝐞𝐬, 𝐌𝐚𝐜𝐤𝐞𝐫𝐞𝐥)
High in omega-3 fatty acids, which help reduce inflammation and improve insulin sensitivity.
Recommended as part of an overall balanced diet for people with diabetes6.
𝐓𝐢𝐩𝐬 𝐟𝐨𝐫 𝐌𝐚𝐱𝐢𝐦𝐢𝐳𝐢𝐧𝐠 𝐁𝐞𝐧𝐞𝐟𝐢𝐭𝐬:
Combine these foods with lean proteins and healthy fats for balanced meals.
Limit refined grains, added sugars, and highly processed foods, which raise A1c.
Practice portion control and spread carbohydrate intake throughout the day.
For best results, consult your healthcare team or a registered dietitian for a personalized nutrition plan.
𝐒𝐨𝐮𝐫𝐜𝐞𝐬
Healthline: https://www.healthline.com/nutrition/foods-to-lower-blood-sugar
Kothari Medical: https://kotharimedical.com/10-nutritious-foods-and-drinks-to-control-blood-sugar/
CDC – Diabetes Meal Planning: https://www.cdc.gov/diabetes/healthy-eating/diabetes-meal-planning.html
ZOE – Foods That Lower Blood Sugar: https://zoe.com/learn/foods-that-lower-blood-sugar
Medical News Today: https://www.medicalnewstoday.com/articles/322861
WebMD: https://www.webmd.com/diabetes/diabetic-food-list-best-worst-foods