Research Identifies 7 Foods That Cut A1C, With 10 Grams of Psyllium Reversing Prediabetes
Updated
Updated · Woman's World · Jul 10
Research Identifies 7 Foods That Cut A1C, With 10 Grams of Psyllium Reversing Prediabetes
3 articles · Updated · Woman's World · Jul 10
Summary
A 2024 analysis found 10 grams of psyllium fiber daily lowered A1C by an average 0.75 percentage point in three months—enough in some cases to move prediabetes back into the normal range.
Seven foods showed the strongest evidence for lowering A1C: psyllium, pistachios, apple cider vinegar, cinnamon, strawberries, oats, and beans, peas and lentils, largely by slowing sugar absorption or improving insulin function.
Clinical results cited in the report included a 0.4-point A1C drop from pistachios over 12 weeks and a 0.2-point decline from about 2.5 cups of strawberries daily, alongside gains in cholesterol and inflammation markers.
Beans, chickpeas and lentils outperformed whole-wheat fiber in a JAMA trial, while oats and oat beta-glucan also reduced A1C and fasting glucose, especially in people starting with higher levels.
The report says diet changes typically take about three months to fully show up in A1C tests, a key issue for more than 155 million Americans with elevated A1C, prediabetes or type 2 diabetes.