If you have elevated HbA1c (which you know from a blood test), that means you are prediabetic or diabetic. It signals your body does not respond to the sugars in food well, and your blood glucose rises. This leads to insulin resistance, fat deposition, weight gain, and all the evils due to high blood sugar- artery disease, heart disease, cancer risk, inflammation, and dementia.
We carry CGMs at Biohackr Health. For those of you with elevated HbA1c, we think it is critical to find out what your body does when you eat and exercise. What food triggers you? A whole bagel triggers you? What about 1/2 a bagel? What about with cream cheese or an egg?
But what do you do when you are following all of the rules- healthy weight, exercising 150 minutes/week, eating lots of protein and veggies and limiting carbs- and your level is still high?
A place many people fall down is the SNACK. You were great for your meal, but it is now between meals, or you just want something to nosh on while watching football, or you just need a little something sweet. Those easy things to grab- granola bars, packaged cookies, sweetened beverages- are a common downfall. What are good snacks?
The Diabetes Association tells you to focus on balance. Snacks should contain fiber, protein, and healthy fats.
- FIBER. Vegetables, complex grains, fruits.
- Apple with peanut butter. Loads of vitamins and minerals, polyphenol antioxidants. One medium apple with 2 Tbsp or nut butter is 7 grams of fiber
- Hummus with veggies. Has fiber, protein, and fats
- Popcorn. Avoid microwavable bags.
- PROTEIN: Lean meat, eggs, dairy.
- Hard boiled egg. 6.3 grams protein, no carbs, makes you feel full
- Cheese with whole grain cracker. The fat and protein in the cheese won’t let your blood sugar spike. Each ounce of cheese has 7 grams protein. High fiber crackers help regulate your sugar.
- Turkey roll up. Get a slice and roll cheese or a veggie inside. Turkey breast has 29 grams of protein and is low carb.
- Cottage Cheese. Half a cup has 13 grams of protein and only 4 carbs and is chock full of great vitamins.
- HEALTHY FATS: Avocado, nuts/seeds (try to avoid saturated fats to protect your heart)
- Avocados. High fiber, vitamins, and great monosaturated fats but high calorie. Make guacamole too.
These all will slow down digestion and prevent blood sugar spikes (and the following lows which can stimulate hunger cues). You want your blood sugar to be stable.
GOOD SNACKS, depend on what you are craving and if it needs to be to-go. Other ideas:
- Nuts (but remember they are calorie dense, so eat a small handful),
- Greek yogurt with fruit (get plain yogurt, not the presweetened),
- Beef sticks (high in protein. watch out for salt),
- Chia seed pudding- soak chia seeds in milk. Full of protein, omega-3, and fiber.
- Edamame
- Tuna Salad (loads of protein, omega-3, and little carb)
- Celery sticks with peanut butter.
- Black Bean Salad. Use beans, onions, and peppers in a vinaigrette.
- Date stuffed with peanut butter.
- String Cheese
We at Biohackr Health are really focused on blood sugar control.
The studies on semaglutide, metformin, and diabetics show a clear linkage between blood sugar and disease processes. We strongly recommend you:
TEST. Find out your HbA1c, insulin panel. This changes with age, particularly in your 50s. Make sure you know where you are now.
STUDY: Continuous glucose monitors are a must for those who are at risk. Find out how your body responds to food. Everyone is different. One patient’s blood sugar spikes with potatoes and bananas, another with oatmeal and rice. See how you respond to portion size and exercise as well.
TREAT: See our doctor if you need additional medication like metformin. If you are overweight, semaglutide and tirzepatide are well known to help with weight, diabetes, and insulin resistance. Our probiotic contains strains known to help with insulin resistance.
EDUCATE. We are always blogging about new scientific discoveries and ways to improve blood sugar. Many are lifestyle and things you can implement at home. BLOOD SUGAR BLOGS
RETEST. Did your interventions work?
