Healthy Living & Eating with Diabetes

If you have diabetes, you've probably heard of hemoglobin A1C, glycosylated hemoglobin, HbA1c or just “A1C” before. A1C levels play a huge role in how diabetes is managed, and it's also used to diagnose diabetes and prediabetes. A1C is a blood test that provides information about your average blood sugar levels over the past three months. Your diabetes care team use this number to gauge how things are going and if and how to tweak your diabetes treatment plan. In most cases, an A1C of less than 7% is recommended. To lower A1C levels, you can take medication, but lifestyle measures are effective, too.

What you eat and how much of it you consume can have a significant impact on your blood sugar control, which, in turn, affects your A1C levels. But with so many conflicting opinions about the "best" diet for diabetes, it can be challenging to figure out what to eat. The truth is, there is no one-size-fits-all approach to nutrition when it comes to managing diabetes. Contrary to popular belief, the American Diabetes Association does not prescribe a specific eating plan for people with diabetes. Instead, they recognize that various eating patterns, including lower-carb, vegetarian, DASH, and Mediterranean diets, can all be beneficial.

To determine what approach will work best for you, it's essential to meet with a registered dietitian who has experience working with people who have diabetes. Your doctor can refer you to a qualified dietitian who can help you create a personalized nutrition plan that takes into account your unique health needs, lifestyle, and preferences.

In the meantime, there are several steps you can take to help lower your A1C levels. For example, consider reducing your intake of processed and high-sugar foods and increasing your consumption of whole, nutrient-dense foods like vegetables, fruits, whole grains, lean proteins, and healthy fats. Portion control is also critical, as consuming too much of any food can lead to elevated blood sugar levels.
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While there is no one "perfect" diet for managing diabetes, following a balanced, nutrient-dense eating plan and working with a registered dietitian can help you achieve optimal blood sugar control and lower your A1C levels.

Here are seven practical pointers:

1. Come up with a plan: Getting into the habit of eating three meals a day, and possibly some snacks, is a great way to get started on controlling A1C levels. In addition, aiming to eat your meals at about the same times each day will make it easier to stabilize your blood sugars. Try not to skip meals or delay eating your meals as much as possible.
2. Be carb choosey: Eating refined and processed carbs has been linked to an increased risk of diabetes, heart disease, inflammation and obesity. The carbs to focus on are unrefined, meaning, they retain their fiber, vitamins, minerals, and other plant-based compounds that are beneficial to your health.
3. Focus on fiber: Eating plenty of fiber is key for helping manage blood sugars, as fiber helps slow down the absorption of glucose in your bloodstream. High-fiber foods include fruits, vegetables, whole grains, nuts, and seeds.
4. Mind your portions: Portion control is important because eating too much of anything can cause your blood sugars to rise. Try measuring your food with measuring cups or a food scale to make sure you're eating appropriate portion sizes.
5. Keep moving: Exercise is great for helping to manage blood sugars, as it helps your body use insulin more effectively. Walking, cycling, swimming, dancing, and strength training are all great options.
6. Take your meds: If your healthcare provider has prescribed medication for you, it's important to take it as prescribed. Missing doses or taking too much can cause your blood sugars to rise.
7. Test your blood sugars: Checking your blood sugars regularly can help you see how your A1C levels might be affected by certain foods or activities. Be sure to follow your healthcare provider's advice on when and how often to check.

Remember, it's important to work with your healthcare team, including your registered dietitian, to help you navigate the blurry lines and you with an individualized diabetes treatment plan that works for you and your lifestyle. 

Do you test your fasting blood glucose?  Do you know your target? Comment below. No judgement here! 

Fasting blood glucose levels can give us an idea of blood sugar control in individuals with type 2 diabetes. A fasting blood glucose test measures the level of glucose in the blood after a period of fasting, usually eight hours or overnight. The test provides an indication of how well the body is able to regulate blood sugar levels during periods of fasting.

For individuals with type 2 diabetes, the recommended fasting blood glucose target is between 4.0 to 7.0 mmol/L. This target may be adjusted based on an individual's age, health status, and other factors. The post-meal or post-prandial blood glucose target is between 5.0 to 10 mmol/L.

It is important to discuss your fasting blood glucose targets with your doctor and work together to determine what is appropriate for you. Your fasting blood glucose targets may be adjusted based on your HbA1c target, which provides an indication of how well blood sugar levels have been controlled over time.

Regular monitoring of fasting blood glucose levels is important for individuals with diabetes to ensure that blood sugar levels are well controlled. Monitoring can help identify trends and patterns in blood sugar levels and enable adjustments in diet, exercise, and medication as needed.

If you do not know your fasting blood glucose target, it is essential to discuss this with your doctor. Understanding your targets and working to achieve them can help reduce the risk of developing diabetes-related complications, such as nerve damage, kidney damage, and eye damage.
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Remember that achieving your fasting blood glucose target can be challenging and may require lifestyle changes and medication adjustments. It is essential to work with your healthcare team, which includes a registered dietitian, to develop a plan that is tailored to your individual needs and circumstances. Regular monitoring, open communication with your health care team and a commitment to self-care can help you achieve your fasting blood glucose target and improve your overall health.

HbA1c, or glycosylated hemoglobin, is a laboratory test that measures the average blood sugar level over the past two to three months. It is a valuable tool in the management of diabetes because it provides an indication of how well blood sugar levels have been controlled over time. The test measures the percentage of hemoglobin in the blood that has glucose attached to it.

For most non-pregnant adults with diabetes, the HbA1c target is below 7%. However, the target may be more stringent or less stringent depending on the individual's age, health status, and other factors. It is essential to discuss your HbA1c target with your doctor and work together to determine what is appropriate for you.

Regular monitoring of HbA1c is important for people with diabetes to ensure that their blood sugar levels are well controlled. For individuals who are able to maintain their blood sugar levels within the target range, monitoring every six months may be sufficient. However, if blood sugar levels are not well controlled, more frequent monitoring may be required, such as every three months.

Achieving an HbA1c target below 7% can significantly reduce the risk of developing diabetes-related complications. These complications include nerve damage, kidney damage, and eye damage. By maintaining good blood sugar control, individuals with diabetes can reduce their risk of developing these complications and improve their overall health and well-being.
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It is important to remember that achieving an HbA1c target can be challenging and may require changes in diet, exercise, and medication. It is essential to work with your healthcare team to develop a plan that is tailored to your individual needs and circumstances. Regular monitoring, open communication with your doctor, and a commitment to self-care can help you achieve your HbA1c target and improve your overall health.