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You are here: Home / Eating Healthy / One Simple Step To Naturally Lower Your A1C

One Simple Step To Naturally Lower Your A1C

June 22, 2020 By Toby Smithson

Would you like one simple step to naturally lower your A1C? Everybody likes 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.

What Foods Will Lower A1C Levels?

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

Nuts and Seeds

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

Flaxseed: 2 tablespoons contains 6 grams of fiber and 6 grams of carbohydrate. You can add flaxseeds to your oatmeal, yogurt, salads or vegetables.

Beans and Lentils

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

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.

Fruit & Vegetables

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.

Grains

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

You may also enjoy: 1% Reduction in A1C- A “Big Deal”

Filed Under: Eating Healthy

Toby Smithson Diabetes Everyday

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Toby Smithson dynamically combines her knowledge as a certified diabetes educator and registered dietitian nutritionist with her life experiences successfully managing type 1 diabetes for more than five decades.

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Took my #englishspringerspaniel for a walk to the #beach to meetup with her sister. I feel like this photo can be straight out of a movie. What’s the caption you’d write for this photo?  #relaxationtime #stressrelief #englishspringerrescueamerica #englishspringerspanielsofinstagram #englishspringerspanielsofig #diabetesmanagement

Took my #englishspringerspaniel for a walk to the #beach to meetup with her sister. I feel like this photo can be straight out of a movie. What’s the caption you’d write for this photo? #relaxationtime #stressrelief #englishspringerrescueamerica #englishspringerspanielsofinstagram #englishspringerspanielsofig #diabetesmanagement ...

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Nobody asks for this job but if you’ve been diagnosed with #type1diabetes or #type2diabetes, you are a “ #Diabetes Manager”. 
Note: #healthylifestyle is number 1 on the daily task list. #healthyeating #exercise #monitoring #bloodsugar #diabetesmanagement 
#diabetescommunity #diabetesonlinecommunity  #diabeteslife  https://youtu.be/BmV54BJZ0aQ

Nobody asks for this job but if you’ve been diagnosed with #type1diabetes or #type2diabetes, you are a “ #Diabetes Manager”.
Note: #healthylifestyle is number 1 on the daily task list. #healthyeating #exercise #monitoring #bloodsugar #diabetesmanagement
#diabetescommunity #diabetesonlinecommunity #diabeteslife

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Trying something new this year for our #vegetablegarden by growing #tomatoes and #bellpeppers via a #hydroponicgarden .  Does anyone have any tips for replanting in my garden after last frost date?  #haveaplant #freshtomatoes #healthyeating #stressrelief #freshvegetables #southcarolina

Trying something new this year for our #vegetablegarden by growing #tomatoes and #bellpeppers via a #hydroponicgarden . Does anyone have any tips for replanting in my garden after last frost date? #haveaplant #freshtomatoes #healthyeating #stressrelief #freshvegetables #southcarolina ...

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Best picks from myself and fellow dietitians when driving thru the #fastfood lane.  @huffingtonpost_ https://www.huffpost.com/entry/healthy-fast-food-drive-thru_l_5ff5ce55c5b665581f66efe2

Best picks from myself and fellow dietitians when driving thru the #fastfood lane. @huffingtonpost_ https://www.huffpost.com/entry/healthy-fast-food-drive-thru_l_5ff5ce55c5b665581f66efe2 ...

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Feb 20

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Happy #NationalLoveYourDogDay Addie. Rescuing you was one of the best things that happened in 2020! #EnglishSpringer #englishspringerrescueamerica #englishspringerspaniel  #englishspringerspanielsofinstagram #englishspringerspaniels #englishspringerrescue

Happy #NationalLoveYourDogDay Addie. Rescuing you was one of the best things that happened in 2020! #EnglishSpringer #englishspringerrescueamerica #englishspringerspaniel #englishspringerspanielsofinstagram #englishspringerspaniels #englishspringerrescue ...

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Feb 18

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It was a lot of fun watching a movie that our #englishspringerspaniel loved too! She was listening to every chirp from the magpie in the Penguin Bloom movie. #englishspringerspanielsofinstagram #englishspringerspaniels #englishspringerrescueamerica #englishspringerrescue

It was a lot of fun watching a movie that our #englishspringerspaniel loved too! She was listening to every chirp from the magpie in the Penguin Bloom movie. #englishspringerspanielsofinstagram #englishspringerspaniels #englishspringerrescueamerica #englishspringerrescue ...

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Feb 17

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Happy #cannedfoodmonth ! With all the winter storms or heavy rain we’ve experienced, it’s a perfect time to make sure your pantry is well stocked. Video link in YouTube bio. #cannedfoodfan @pacificcoastproducers1971 #cannedfruit #cannedfood #diabetes #cannedtomatoes #diabetesmanagement @cannedfoodfan #healthyeating

Happy #cannedfoodmonth ! With all the winter storms or heavy rain we’ve experienced, it’s a perfect time to make sure your pantry is well stocked. Video link in YouTube bio. #cannedfoodfan @pacificcoastproducers1971 #cannedfruit #cannedfood #diabetes #cannedtomatoes #diabetesmanagement @cannedfoodfan #healthyeating ...

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Very important message for everyone although this #video is directly related to people with #diabetes . Link to video is in bio under #youtube.  Are you hard on yourself? A perfectionist? Do you show yourself #compassion? Thank you @diabetesredefined for sharing your wisdom. #bekind #bekindtoyourself #diabetesmanagement #diabetescommunityonline

Very important message for everyone although this #video is directly related to people with #diabetes . Link to video is in bio under #youtube. Are you hard on yourself? A perfectionist? Do you show yourself #compassion? Thank you @diabetesredefined for sharing your wisdom. #bekind #bekindtoyourself #diabetesmanagement #diabetescommunityonline ...

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Looking for some new #recipes that are #hearthealthy ? I’m thankful that fellow registered dietitians @cindykleckner and @chewthefacts loaned me one of their #fish recipes to share with you all. Check out this video link in my bio. #americanheartassociation #wearredday #diabetesfriendly #lowcarb #diabetescommunity #dashdiet #healthyeating #type1diabetes #type2diabetes ...

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Thrilled to receive #covidvaccine #2.
Aside from my happiness of no snow, no freezing temperatures, I’m also glad to live in a small town where it literally took me 10 minutes to drive to the vaccine clinic at the local hospital. #stayingsafe #stayinghealthy
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I LOVE this topic on #ForestBathing and even more research has emerged about the benefits during uncertain times. #selfcare #stressfreechallenge @usnews  How to Use Nature to Reduce Stress – and More
https://health.usnews.com/health-news/blogs/eat-run/articles/benefits-of-forest-bathing-for-stress
Research shows that forest bathing offers significant benefits for physical and mental health. New studies show it can also help manage blood sugar levels for people with #diabetes.

I LOVE this topic on #ForestBathing and even more research has emerged about the benefits during uncertain times. #selfcare #stressfreechallenge @usnews

How to Use Nature to Reduce Stress – and More
https://health.usnews.com/health-news/blogs/eat-run/articles/benefits-of-forest-bathing-for-stress
Research shows that forest bathing offers significant benefits for physical and mental health. New studies show it can also help manage blood sugar levels for people with #diabetes.
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This is one of the most asked questions... what’s the best #snack? Here is my response...
#diabetes #diabetesmanagement #diabetescommunity #healthyeating #nuts @californiaalmonds almonds @superseedz #fruit #haveaplant #cheese #yogurt #tea #coffee #vegetables #chiaseeds 
Video link in bio

This is one of the most asked questions... what’s the best #snack? Here is my response...
#diabetes #diabetesmanagement #diabetescommunity #healthyeating #nuts @californiaalmonds almonds @superseedz #fruit #haveaplant #cheese #yogurt #tea #coffee #vegetables #chiaseeds
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Celebrating #NationalOatmealMonth with the lowdown on best and favorite choices for people with #diabetes. Info is good for everyone to hear.  P.S .I eat #oats every morning all year long. #oatmealmonth #diabetesonlinecommunity #diabetesmanagement #healthyeating #carbs #carbohydrates #fiber
@bobsredmill @quaker  #oatmeal #steelcutoats #rolledoats #quickoats #hemphearts @manitobaharvest @almondsmx #pistachios #peanuts #eggenthusiast @wonderfulpistachios @peanutrd @peanutinstitute @egg.nutrition 
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Celebrating #NationalOatmealMonth with the lowdown on best and favorite choices for people with #diabetes. Info is good for everyone to hear. P.S .I eat #oats every morning all year long. #oatmealmonth #diabetesonlinecommunity #diabetesmanagement #healthyeating #carbs #carbohydrates #fiber
@bobsredmill @quaker #oatmeal #steelcutoats #rolledoats #quickoats #hemphearts @manitobaharvest @almondsmx #pistachios #peanuts #eggenthusiast @wonderfulpistachios @peanutrd @peanutinstitute @egg.nutrition
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Have you tried this yet? Most definitely top of my list of things to do lately. This #video is worth viewing for everyone, not just for people with #diabetes. Link to video in bio  #diabetesmanagement #forestbathing #forestbathing🌲🌲🌲 #type1diabetes #type2diabetes  #type1 #type2 #relaxation #stressrelief #stressmanagement #stressreliever

Have you tried this yet? Most definitely top of my list of things to do lately. This #video is worth viewing for everyone, not just for people with #diabetes. Link to video in bio #diabetesmanagement #forestbathing #forestbathing🌲🌲🌲 #type1diabetes #type2diabetes #type1 #type2 #relaxation #stressrelief #stressmanagement #stressreliever ...

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Double thankful: got my #COVID19 #vaccine today and so glad to be living in a small town because it was quick and easy...no waiting in any line, vaccine didn’t hurt, staff was super friendly and people I knew from my neighborhood! #Igotmyshot

Double thankful: got my #COVID19 #vaccine today and so glad to be living in a small town because it was quick and easy...no waiting in any line, vaccine didn’t hurt, staff was super friendly and people I knew from my neighborhood! #Igotmyshot ...

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Need some distraction from the stress of the day? These two springers are step
Sisters. Rescued from the same household several states away and coincidentally reunited as the owners (myself and Diane Myers-Mosher) live in the same subdivision. ❤️ #englishspringerspaniels #englishspringerrescue #englishspringerrescueassociation @dimmosher

Need some distraction from the stress of the day? These two springers are step
Sisters. Rescued from the same household several states away and coincidentally reunited as the owners (myself and Diane Myers-Mosher) live in the same subdivision. ❤️ #englishspringerspaniels #englishspringerrescue #englishspringerrescueassociation @dimmosher
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