Latest news with #HemoglobinA1C
Yahoo
6 hours ago
- Health
- Yahoo
The #1 Breakfast to Help Lower Your A1C, According to Dietitians
Reviewed by Dietitian Katey Davidson, RD, CPT Hemoglobin A1C is a blood test that measures the average amount of glucose (sugar) in your blood over the last three months. 'When blood sugar levels stay elevated over time, it causes A1C to increase,' says Vandana Sheth, RDN, CDCES, FAND. Many factors can contribute to this, but diet plays a large role, including our breakfast choices. The good news is that eating a balanced breakfast, like our Southwest Breakfast Quesadilla, may help lower A1C. Just keep in mind that it can take a few months to lower A1C, so stay patient and consistent. 'Lowering your A1C starts with one key habit: keeping blood sugars steady—and that begins at breakfast,' says Kaitlin Hippley, RDN, LD, CDCES. Keep reading to learn why the Southwest Breakfast Quesadilla is the best breakfast to eat to help lower your A1C. Why the Southwest Breakfast Quesadilla Is the Best Breakfast to Help Lower A1C While there are many breakfasts that can support healthy blood sugar levels, the Southwest Breakfast Quesadilla is a top pick. 'The Southwest Breakfast Quesadilla delivers on all fronts and helps set the tone for the day by keeping blood sugars steady from the start. It's loaded with powerful ingredients like egg, beans, whole-wheat flour tortilla and tomatoes, all working together to support better glucose control and lower A1C results,' says Hippley. Plus, you can prepare it ahead of time or whip it up in the morning. It's High in Protein Although managing your carbohydrate intake is important, packing meals with protein is one of Hippley's top tips for lowering A1C. 'The eggs and beans in this recipe deliver a protein punch of 19 grams, helping to slow the conversion of carbs into glucose and prevent blood sugar spikes,' she says. Protein also keeps you full longer, making you less likely to overeat, and it helps to preserve lean muscle mass—key for boosting insulin sensitivity and supporting blood sugar control. In fact, the American Diabetes Association lists eggs and beans as two of the best protein sources for people with diabetes due to their high protein and fiber content, respectively. It's High in Fiber Speaking of fiber—the Southwest Breakfast Quesadilla is loaded with it. One serving provides a whopping 14 grams of fiber, which is about 50% of your daily fiber needs. Research shows that increasing fiber intake improves blood sugar control in people with type 2 diabetes. 'High fiber intake supports a healthy gut, and when the gut is balanced, insulin is used more efficiently,' says Hippley. 'Fiber also slows the breakdown of carbohydrates, leading to a gradual rise in blood sugar instead of spikes. Fewer spikes and better insulin sensitivity ultimately supports a lower A1C.' It Supports Healthy Weight Loss 'Losing just 5% to 10% of your body weight can help lower your A1C and reduce risk of complications,' says Hippley. While the average breakfast could top 400 calories, this one has just 175 calories and still delivers plenty of protein and fiber to support weight loss and blood-sugar management. That said, weight loss is not always warranted if your A1C is high. You can certainly lower your A1C by changing your diet and increasing exercise, even if your weight doesn't change. However, studies have found that losing just 5% of body weight can help lower A1C. This doesn't mean you have to count calories or restrict your food. Simply changing your habits—like walking more, strength-training and eating balanced meals—may help you lose weight. It May Reduce Cravings Research shows that high-protein breakfasts may reduce food cravings more than high-carbohydrate ones. Breakfasts high in carbohydrates can cause a rapid spike in blood sugar, followed by a quick crash. When this happens, low blood sugar can trigger cravings for more sugar or carbs. 'Avoiding blood sugar crashes in the morning reduces cravings for high-carb foods, large portions and glucose spikes,' says Hippley. Not only that, but starting the day with a balanced meal encourages healthier choices throughout the rest of the day, which ultimately helps lower your A1C, she says. Other Things to Do to Help Lower A1C Starting the day with a balanced breakfast is just one of many ways to support healthy blood sugar. Here are other strategies for lowering A1C: Prioritize Movement: Both cardio and strength training can help reduce A1C. One study found adults with type 2 diabetes who did both aerobic exercise and resistance training each week significantly lowered their A1C levels. The strongest effect was seen with 4.5 hours of moderate-intensity or 2.5 hours of high-intensity exercise per week. If that sounds like a lot, start small—because every bit counts. 'Go on a 10-minute walk after meals,' says Sheth. 'This can help your body lower your blood sugar by moving sugar from the blood into the cells more effectively.' Balance Your Plate: Include protein, healthy fats and fiber-rich carbs at meals, says Sheth. This is important not only at breakfast, but also at lunch, dinner and snacks because it helps prevent big swings in your blood sugar. Aim to fill half your plate with nonstarchy vegetables, one quarter with whole grains or other starches, and one quarter with protein. For example, try salmon with broccoli and quinoa, or a turkey burger on a whole-wheat bun with a side salad. Get Your Zzz's: 'Disrupted and poor sleep can affect insulin sensitivity and make it harder to manage blood glucose,' says Sheth. One study found poor-quality sleep and not sleeping enough was associated with a higher A1C in people with prediabetes. Aim for seven to eight hours of good-quality sleep per night and try to go to bed earlier to better align with your circadian rhythm—which helps to regulate blood sugar and insulin response. Research also shows that eating earlier in the day and reducing late-night eating is linked with healthier blood glucose levels., Manage Stress: Stress management is often an afterthought for managing blood sugar, but it's just as important as diet and exercise. When you're stressed, your body releases a stress hormone called cortisol, which raises blood sugar. This response is OK and sometimes needed in the short-term, but chronic stress can keep blood sugar levels elevated, leading to higher A1C levels. Challenge yourself to prioritize stress management as much as you prioritize your diet. Some examples include getting quality sleep, walking daily, meditating or journaling. Consider Supplements: Sheth always recommends focusing on food choices and lifestyle factors first before considering supplements. However, some supplements that may help with lowering A1C and blood sugar include berberine, alpha-lipoic acid and magnesium, she says. For example, some studies have shown berberine to be effective at lowering A1C and fasting glucose, though more research is needed. Probiotics also show promise; one study found that they improved blood sugar control in patients with less severe type 2 diabetes and could be a potential treatment option in this population. Be sure to consult with your health care provider before taking any supplements to ensure safety and avoid any negative side effects. Our Expert Take Lifestyle changes have the power to help lower A1C, and the best place to start is breakfast. The Southwest Breakfast Quesadilla is an ideal choice because it's low in calories and is packed with protein and fiber. Together, this can support healthy blood sugar levels, reduce cravings and may aid weight loss—all of which can contribute to lowering A1C. To further support your A1C, focus on regular exercise, quality sleep and stress management, and consider supplements if they're right for you. Remember, noticeable changes can take a few months, so be patient and give it time. Read the original article on EATINGWELL
Indian Express
02-07-2025
- Health
- Indian Express
Podcaster claims the Hemoglobin A1C test to measure blood sugar levels can help detect cancer risk: ‘It's one of the most important…'; experts react
Is there a link between the Hemoglobin A1C blood test, which measures blood sugar levels, and the identification of cancer risk? Podcaster Bisma Lalji, who is battling stage 4 breast cancer, recently claimed that high blood sugar doesn't just impact diabetes risk, 'It also fuels inflammation, disrupts hormone balance, and creates an internal environment where cancer can grow and thrive.' In an Instagram post, she added that the A1C test, which measures your average blood sugar levels over the past ~3 months, is 'one of the most important, especially when it comes to cancer.' 'Cancer cells literally feed off glucose,' Lalji, who hosts The Other C Word podcast, continued. Sharing that glucose management is now a core part of her healing plan, she wrote: 'I was diagnosed with stage 4 breast cancer at 35, and since then, I've adopted the metabolic approach to cancer-focused on stabilising blood sugar, reducing insulin spikes, and supporting my mitochondria'. She also mentioned that she follows a Ketogenic diet, practices intermittent fasting, and regularly tracks her glucose, 'Not for weight loss—but to starve cancer, reduce inflammation, and protect my body. Whether you have cancer or not, your A1C matters. You should be getting it checked at least every 3 months if you're working on improving your metabolic health—or, at minimum, once a year as part of your annual labs. Don't assume your doctor is already checking it. You have to ask,' stressed Lalji. Before answering the question, let's understand the tests generally carried out to gauge cancer risk. Dr Neeraj Goel, director, oncology services, GI Oncology, GI & HPB Surgery at the CK Birla Hospital®, Delhi, said that it's essential to consider a combination of factors rather than relying on a single test. 'Cancer risk is influenced by personal medical history, such as previous cancer diagnoses or pre-existing conditions like ulcerative colitis, which may elevate the likelihood of certain cancers. Family medical history also plays a significant role—having a close relative with cancer can increase your risk, especially if inherited genetic mutations like BRCA1 or BRCA2 are involved, which are known to significantly raise the chances of breast, ovarian, and some other cancers,' said Dr Goel. Lifestyle factors such as smoking, poor diet (particularly one high in processed meats and saturated fats and low in fruits and vegetables), physical inactivity, and obesity are well-established contributors to increased cancer risk. 'In addition, environmental exposures—including ultraviolet (UV) radiation, ionising radiation, and certain chemical exposures—can also elevate the risk,' said Dr Goel. Dr Jyoti Anand, senior consultant in medical oncology at Fortis Hospital, Noida, added that several types of tests can help gauge an individual's risk of developing cancer. These include genetic tests, blood tests, and imaging scans. Genetic testing is a valuable tool for individuals with a strong family history of cancer. According to Dr Goel, it can identify inherited mutations that may predispose someone to specific types of cancer. 'Alongside this, genetic counselling is important to help individuals understand their results and make informed decisions about preventive measures,' said Dr Goel. Risk assessment tools exist, such as the Gail model for estimating breast cancer risk and other models that consider age, family history, and personal health factors to estimate the likelihood of developing different cancers. Regular screening and early detection are among the most effective approaches to managing cancer risk. 'Screening tests such as mammograms, colonoscopies, Pap smears, and low-dose CT scans for high-risk individuals can help detect cancer at an early, more treatable stage, significantly improving outcomes and survival rates,' said Dr Goel. Dr Jyoti said the type of test recommended depends on an individual's personal risk factors, family medical history, and the presence of any symptoms or clinical findings. 'A doctor will guide you on the appropriate tests based on a comprehensive risk assessment. ' So, is HbA1c a reliable test? Dr Goel clarified that HbA1c, a blood test commonly used to assess long-term blood sugar control in individuals with diabetes, is not a test to detect or indicate cancer. 'While some studies have suggested a potential link between high HbA1c levels and increased cancer risk, no direct or definitive association has been established. Therefore, it should not be used as a cancer risk assessment tool. More research is needed in this area to draw firm conclusions,' said Dr Goel. However, if there are warning signs, consulting doctors may order blood tests like tumor markers or a Complete Blood Count (CBC). Dr Prashant Chandra, oncosurgeon, TGH Oncolife Cancer Centre, Pune, said that these tests need to be interpreted by an expert oncologist as tumour markers may remain normal in cancer patients and may be elevated in normal individuals. A post shared by Bisma Lalji | The Other C Word Podcast (@bismalalji) 'So don't panic with any reports, stay vigilant regarding your health, and know your personal and family history. Doing so can guide you on which tests are right for you. Remember to take any test advised by the doctor without any delay. Stick to the guidelines given by the doctor when it comes to treatment,' said Dr Chandra. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
