Everybody like natural these days, and that’s a good thing. So here’s a completely natural way to lower your A1C, and the case could be made that it’s virtually free.
Hi I’m Toby Smithson with Diabetes Every Day. Thanks for joining me today, please remember to hit the subscribe button and sign up for my monthly newsletter at diabeteseveryday.com.
Today we are going to talk about one simple step you can take to reduce your A1C, yes, you heard me correctly. Not only will this one change help your A1C score (I’ll tell you by how much a little later), but it will also help you with digestion, constipation, and reducing your risk of heart disease. This small change can also help with curbing your appetite which can help with weight management. Have you guessed it yet?
Yes, it’s adding more fiber to your daily eating plan. On average, we are only eating about 16 grams of fiber per day. The dietary reference intake for fiber is 14 grams per 1000 calories consumed….that’s 28 grams for the standard reference diet of 2000 calories. So, we are not getting the amount of fiber we need and missing out on all the good NATURAL health benefits.
Let’s check out some of the delicious diabetes friendly food options that will help us bump up our fiber intake and provide both soluble and insoluble fiber
Chia seeds: 1 ounce provides 11 grams of fiber and 12 grams of carbohydrate. Remember to check out my chia pudding recipe. It’s a win win for getting more fiber and a chocolaty treat! Chia seeds can also be added to your oatmeal, yogurt, fruit or mixed with water for an egg substitute.
Nuts, , almonds.. At 3 grams of fiber and 6 grams of carb per ¼ cup serving. In a one ounce serving, there are 3 g fiber and 5 g carb. ¼ cup pecans 3 g fiber and 4 g carb
Sunflower seeds: 3 grams of fiber and 6 grams of carb in ¾ cup serving
Beans: black beans offer 5 grams fiber per ½ cup and 20 g carb and there is some great research showing that beans can often continue to give you steady blood sugar readings hours after eating the beans.
½ cup lima beans contain 5 grams of fiber and 22 grams of carb. Limas can be served as a side dish or in soups and stews
Raspberries: 1 cup of raspberries contain 9 grams of fiber and 17 grams of carb which you can have at breakfast, lunch, dinner or as a snack.
Orange: 1 medium orange contains 3 grams of fiber and 15 grams of carb. Again, you can have a serving of fruit with any of your meals or top a salad with orange segments.
Broccoli: 3 ounce serving has 3 grams of fiber and 4 grams of carb. Fruits and vegetables are very versatile. You can fit broccoli in your breakfast omelet, eaten raw in your lunchtime salad or roasted broccoli as a side dish to your dinner meal.
Flaxseed: 2 tablespoons contains 6 grams of fiber and 6 grams of carbohydrate. You can add flaxseeds to your oatmeal, yogurt, salads or vegetables.
Lentils: in a ¼ cup serving uncooked there are 10 grams of fiber and 30 grams of carb. You can eat lentils as a side dish or main dish and serve them hot or in a salad.
oatmeal: 1/2 cup of uncooked oatmeal has 5 grams of fiber and 30 grams of carb. I love sprinkling cinnamon and a low calorie sweetener on my oatmeal and to post the fiber further, I’ll add almonds.
Pearled Barley- ¼ cup uncooked has 7 grams fiber and 37 grams carbohydrate
Both oatmeal and barley are “famous” for their soluble fiber.
And even this whole wheat burger bun has 3 grams of fiber at 22 grams carbohydrate
Including foods that are high in fiber has always been a message I’ve given in my role as a registered dietitian. And research continues to show benefits. Studies have consistently shown reductions of A1C by more than one-half of one percent, and a recent analysis of many studies finds significant benefits by increasing average fiber consumption by 15 grams per day to A1C, fasting blood glucose, insulin resistance, total cholesterol, “bad” LDL cholesterol, triglycerides, body weight and measures of general inflammation.
Little changes- BIG results