Food and movement for A1C (3 min)

Registered dietician nutritionist Maya Feller helps you understand how simple lifestyle changes can help you reduce your blood sugar levels.

Transcript

00:00

Your blood sugar levels can go up and down depending on your pattern of eating, family history, and overall health.

00:11

I'm Maya Feller, registered dietitian nutritionist. When you eat something with carbohydrates in it, it's broken down as sugar and goes into your bloodstream.

00:20

It then attaches itself to protein in your red blood cells called hemoglobin. Now it's normal for hemoglobin to have some sugar on it.

00:28

However, the more sugar attached to your hemoglobin, the higher your blood sugar levels. An A1C test is used to measure your average blood sugar levels

00:38

over the past three months. It's used to diagnose prediabetes and diabetes, as well as help those with diabetes

00:46

manage their condition. A1C results are reported in percentages. Anything under 5.7% is normal.

00:54

If your A1C levels fall between 5.7% and 6.4%, you're in the range of having prediabetes.

01:02

Anything higher than 6.4% puts you in the range of having diabetes.

01:08

If you're looking to reduce your blood sugar levels, simple lifestyle changes, like eating habits and getting

01:14

more exercise can help. Let's start with the pattern of eating. When someone has diabetes, it's strongly

01:20

recommended that they manage their carbohydrate intake. There are three types of carbs sugar, starch, and fiber.

01:28

Sugar is absorbed quickly and causes your blood sugar levels to spike. Starch can take a while to absorb and doesn't cause an immediate blood sugar spike.

01:36

This is determined by the glycemic index, which categorizes carbohydrates. Refined carbohydrates like white bread

01:43

contain mostly starch but little fiber, and can cause a rapid spike in blood sugar. Complex carbohydrates like beans and oatmeal

01:52

contain fiber, vitamins, and minerals, and take longer to digest causing less of an impact on blood sugar.

01:59

Fiber's an essential carb, and helps to reduce the risks of high blood sugar levels. So we want to get a minimum of 25 to 30 grams of fiber

02:07

each day. Foods that are rich in fiber are things like vegetables, fresh fruits, nuts, whole grain breads,

02:13

pastas, and rice. It's important to note, though, that some fruits are naturally high in sugars, but things like berries

02:19

are not. Fruit is still good for your health. Of course if you have prediabetes or diabetes, it should be eaten in moderation.

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Of course sugar is found in all sorts of places. For instance, did you know that there's sugar in plain milk? It's called lactose, which needs to be included

02:35

in your carbohydrate count. Some people with diabetes may opt for dairy-free options like soy, almond, coconut, or flax milk.

02:42

Be sure to read the nutrition facts label for nutrient information and make sure that there is no added sugar.

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In addition to a healthy pattern of eating, exercise also has a positive effect on your blood sugar levels.

02:57

When you exercise, your muscles contract and your cells use glucose in your body for energy. Exercising can have short-term effects

03:04

on your blood sugar levels for up to 24 hours or more. You can even check your blood sugar levels before and after

03:11

you exercise so you can see the effect it has on your body, and help you understand how movement is beneficial.

03:17

Before you start any new pattern of eating or exercise regimen, it's important to talk to your health care provider to determine whether or not it's safe for you.