One Change to Lower Your A1C! #bloodsugar #a1c #diabetesprevention

Managing blood sugar levels is crucial, especially for those with diabetes or prediabetes. A1C, or glycated hemoglobin, is a vital measure of your average blood sugar over the past two to three months. A high A1C indicates poor blood sugar control and increases the risk of long-term complications. The good news is that even small lifestyle changes can have a significant impact. While there isn’t a single magic bullet, one of the most effective adjustments you can make is prioritizing fiber in your diet. This isn't about some extreme diet change, but rather a strategic shift to include more fiber-rich foods in your daily meals. This can naturally and powerfully help to manage your A1C levels.

The Science Behind Fiber and Blood Sugar

Fiber, often referred to as roughage, is a type of carbohydrate that your body can’t digest. Unlike sugars and starches, fiber doesn't break down into glucose and enter the bloodstream. Instead, it moves through your digestive tract, providing numerous benefits, particularly when it comes to blood sugar management. There can black coffee lower blood sugar are two primary types of fiber: soluble and insoluble, both of which play a role in regulating A1C:

• Soluble Fiber: This type of fiber dissolves in water, forming a gel-like substance in your gut. This gel slows down the absorption of glucose into the bloodstream, preventing rapid spikes in blood sugar levels after meals. It’s like a time-release capsule for your carbohydrates, making blood sugar rises much smoother.
• Insoluble Fiber: This fiber doesn’t dissolve in water but adds bulk to your stool, promoting regular bowel movements and good digestive health. It also contributes to a feeling of fullness, which can help with weight management and indirectly contribute to better A1C levels.

Numerous studies support the effectiveness of dietary fiber in blood sugar management. For example, a meta-analysis published in the Journal of blood sugar monitor sri lanka the American Medical Association found that increased dietary fiber intake significantly improved A1C levels in individuals with type 2 diabetes. The researchers noted that this effect is particularly strong with consistent, daily fiber intake. Another study published in Diabetes Care also concluded that diets high in fiber were effective at reducing both A1C and fasting glucose levels.

Type of Fiber	Primary Action	Impact on Blood Sugar	Example Sources
Soluble Fiber	Forms a gel, slowing glucose absorption	Reduces post-meal glucose spikes, promotes blood sugar stability	Oats, barley, legumes (beans, lentils), apples, citrus fruits
Insoluble Fiber	Adds bulk to stool, promotes digestive health	Indirectly aids blood sugar through satiety, improved gut health	Whole grains, wheat bran, nuts, seeds, vegetable skins

---

How to Increase Fiber Intake Practically

Now that you know the importance of fiber, let's discuss how to incorporate more of it into your daily routine. Making gradual changes is key to avoiding digestive discomfort. Here’s a practical guide with actionable steps:

1. Start Slowly: Don't drastically increase your fiber intake overnight. Instead, aim to add a small amount of fiber-rich food at each meal. For example, swap white bread for whole wheat, add beans to your salad, or enjoy a piece of fruit for dessert.
2. Choose Whole Grains: Opt for whole grains over refined grains whenever possible. Instead of white bread, pasta, and rice, choose whole-wheat alternatives, brown rice, and oats. Check food labels for the "whole grain" stamp.
3. Include More Legumes: Legumes like beans, lentils, and peas are can thyroid cause low blood sugar packed with fiber and protein. They’re incredibly versatile and can be added to soups, stews, salads, and side dishes. Consider adding chickpeas to your lunch salad, or using lentils in place of ground meat in some meals.
4. Eat Your Fruits and Vegetables: Don't peel your fruits and veggies. The skin of apples, pears, and potatoes are loaded with fiber. Aim to eat at least 5 servings of fruits and vegetables per day. Try having berries at breakfast or adding a side salad with your dinner.
5. Snack Smart: Swap out processed snacks for high-fiber options. Instead of chips or crackers, try nuts, seeds, or whole-grain snacks. Make it easy by keeping these items handy.
6. Read Food 156 blood sugar after eating Labels: When grocery shopping, pay attention to nutrition labels. Look for foods that provide at least 3-5 grams of fiber per serving. Choose items with less processed components and more “whole food” ingredients.
7. Stay Hydrated: Fiber works best when you're well-hydrated. Drink plenty of water throughout the day to prevent constipation and ensure proper digestion.

For example, a day's meal plan focusing on fiber intake might include:

• Breakfast: Oatmeal with berries and nuts.
• Lunch: Salad with chickpeas and mixed greens with a whole-wheat wrap.
• Dinner: Lentil soup with a side of brown rice and roasted vegetables.
• Snacks: An apple, a handful of almonds, or a small bowl of berries.

---

Making It A Sustainable Habit

The key to long-term A1C management is making changes that you can maintain over time. While dramatically changing your diet may work for a short period, you'll get the best results if you develop good habits over time and stick with them. Consistency is crucial. Make increasing your fiber intake part of your long-term lifestyle plan. Here are some final tips for making these changes sustainable:

1. Plan Ahead: Set some time each week to plan your meals. This will ensure that you have high-fiber foods on hand and help you avoid impulsive choices that could sabotage your efforts.
2. Be Mindful: Pay attention to how different foods affect you. Use a food journal to track not only what you eat but how you feel afterward. This can help you identify patterns and make better choices in the future.
3. Find Support: Talk to your doctor or a registered dietitian for personalized advice. They can help you create a customized plan that fits your needs and preferences. They can also offer useful and practical tips that make these changes more effective.
4. Celebrate Small Wins: Every positive step you take is something to celebrate. Don't get discouraged by setbacks; keep focusing on small, steady progress. This journey to better health is a marathon, not a sprint.

In conclusion, while managing your A1C can seem daunting, focusing on a single, actionable change like increasing your fiber intake can make a powerful impact. Incorporating fiber-rich foods into your diet is a simple but effective strategy that will improve your blood sugar levels over time. Make this part of your daily routine, and you'll be on your way to better health and well-being.

Diabetes is a serious issue, but this fruit can help! In this video, I'm going to talk about a fruit that has gotten a lot of bad press lately but is actually really good for you. This fruit is often overlooked but it has some amazing health benefits and it can actually save one's life. So stay tuned to find out more. Check out Sugarmds.com for more information, resources as well as best diabetic supplements. 𝐃𝐫.𝐄𝐫𝐠𝐢𝐧'𝐬 SugarMD GlucoDefense Glucose Support 𝐒𝐮𝐠𝐚𝐫𝐌𝐃 𝐒𝐮𝐩𝐞𝐫 𝐁𝐞𝐫𝐛𝐞𝐫𝐢𝐧𝐞 Dihydro-berberine (5x more effective than berberine) & Concentrated Ceylon Cinnamon 𝐒𝐮𝐠𝐚𝐫𝐌𝐃 𝐍𝐞𝐮𝐫𝐨𝐩𝐚𝐭𝐡𝐲 𝐒𝐮𝐩𝐩𝐨𝐫𝐭 Stop Neuropathy & Other Diabetic Complications 𝐒𝐮𝐠𝐚𝐫𝐌𝐃 𝐃𝐢𝐚𝐯𝐢𝐭𝐚𝐦𝐢𝐧 Vitamin Complex For Diabetics 𝐒𝐮𝐠𝐚𝐫𝐌𝐃 𝐁𝐥𝐨𝐨𝐝 𝐏𝐫𝐞𝐬𝐬𝐮𝐫𝐞 𝐒𝐮𝐩𝐩𝐨𝐫𝐭 Lower Blood Pressure and Heart Disease Risk SugarMD Weight Loss Formula - Fat Burner - New and Improved 𝐃𝐫. 𝐄𝐫𝐠𝐢𝐧'𝐬 𝐓𝐡𝐞 𝐔𝐥𝐭𝐢𝐦𝐚𝐭𝐞 𝐃𝐢𝐚𝐛𝐞𝐭𝐞𝐬 𝐁𝐨𝐨𝐤 𝐒𝐮𝐛𝐬𝐜𝐫𝐢𝐛𝐞 𝐭𝐨 𝐒𝐮𝐠𝐚𝐫𝐌𝐃 𝐞𝐦𝐚𝐢𝐥 𝐥𝐢𝐬𝐭 𝐟𝐨𝐫 𝐝𝐢𝐬𝐜𝐨𝐮𝐧𝐭𝐬, 𝐩𝐫𝐨𝐦𝐨𝐭𝐢𝐨𝐧𝐬 𝐚𝐧𝐝 𝐧𝐞𝐰𝐬𝐥𝐞𝐭𝐭𝐞𝐫𝐬: FOR OVER 20 OTHER PRODUCTS VISIT SUGARMDS.COM 𝐕𝐈𝐒𝐈𝐓 𝐎𝐔𝐑 𝐅𝐀𝐂𝐄𝐁𝐎𝐎𝐊 𝐏𝐀𝐆𝐄 𝐅𝐎𝐑 𝐒𝐇𝐎𝐑𝐓 𝐀𝐍𝐃 𝐒𝐖𝐄𝐄𝐓 𝐕𝐈𝐃𝐄𝐎𝐒 𝐉𝐎𝐈𝐍 𝐎𝐔𝐑 𝐆𝐑𝐄𝐀𝐓 𝐅𝐀𝐂𝐄𝐁𝐎𝐎𝐊 𝐒𝐔𝐏𝐏𝐎𝐑𝐓 𝐆𝐑𝐎𝐔𝐏 𝐇𝐄𝐑𝐄 For collaboration requests, please email me: [email protected] - 𝐏𝐥𝐞𝐚𝐬𝐞 𝐝𝐨 𝐧𝐨𝐭 𝐬𝐞𝐧𝐝 𝐩𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐦𝐞𝐝𝐢𝐜𝐚𝐥 𝐪𝐮𝐞𝐬𝐭𝐢𝐨𝐧𝐬. Who is Dr. Ergin? Dr. Ahmet Ergin is an endocrinologist with a particular interest and passion for diabetes care. Dr. Ergin earned his medical degree with honors at Marmara University School of Medicine in Istanbul, Turkey. Then, he completed his internal medicine residency and endocrinology fellowship at Cleveland Clinic in Cleveland, Ohio. He is a board-certified physician in Internal Medicine and Endocrinology, diabetes, and metabolism. He is also a certified diabetes education specialist. Disclaimer: Any information on diseases and treatments available at this channel is intended for general guidance only and must never be considered a substitute for the advice provided by your doctor or other qualified healthcare professionals. Always seek the advice of your physician or other qualified healthcare professionals with questions you may have regarding your medical condition. Chapters: 00:00 Introduction to Bananas 01:21 Can A Person With Diabetes Benefit From Bananas 03:55 How Many Calories Are In A Small Banana 06:10 How Many Net Carbs Are In A Banana 06:59 Is One Single Banana Too Much For A Diabetic Patient 07:59 Who Should Not Eat Bananas 08:45 Can Bananas Help In Reducing Pain Among Diabetics 10:16 Can Bananas Help Prevent Cancer For People With Diabetes 16:17 Can Bananas Prevent Constipation 19:03 Conclusion #bananas #diabeticfruit #nutrientdense #diabetesdiet #vitaminC #vitaminB6 #sourceofmagnesium #sourceoffiber #sourceofpotassium #reduceinflammation #resistantstarch #bloodsugarlevels #diabetes #diabeticpatient #diabetesmanagement #diabeticcontrol #sugarmd #sugarmds #drergin