This Is the #1 Thing You Can Do To Bring Down Your A1C Levels Naturally
The A1C test is a common blood test used to measure your average blood glucose levels. This is an important thing to monitor, as it can indicate whether you have diabetes or are at risk of developing it. According to the American Diabetes Association, an A1C of 5.7% to 6.4% would be considered prediabetes, while an A1C of 6.5% or above would be considered diabetes.
Obviously, you want to do everything in your power to keep your A1C numbers in the healthy range. Some people will require medication to accomplish this, but ideally, you should try to manage your A1C levels naturally first.
“As a primary care doctor, I try to avoid jumping to medications right away,” explains Dr. Eric Tam, MD, Physician at Mighty Health. “Especially with a new diagnosis, and if your A1C is not far from the normal range, pursuing lifestyle changes is definitely a good first step!”
Fortunately, there are several effective strategies that may help you lower your A1C levels without medication.
The Best Way To Lower A1C Levels Naturally
A key strategy to keep your A1C levels under control is to develop a healthy eating routine—and stick to it. “Following a healthy eating plan is one of the best things you can do to improve A1C levels,” says Tara Schmidt, M. Ed., RDN, LD, and lead dietitian for The Mayo Clinic Diet. “Practice carbohydrate and meal consistency. This is a practice of eating about the same amount of carbohydrates, spaced evenly throughout the day. Because carbohydrates impact blood sugar, a consistent amount amongst your meals prevents dramatic highs or lows.” Schmidt adds that significant variations in meal size—or skipping a meal altogether—can cause blood sugar levels to veer out of the desired range.
Related: This Is the #1 Worst Habit for Blood Sugar, According to an Endocrinologist
Limit added sugars
Added sugars can be sneaky because we often don’t realize exactly how much (or what kind) we’re consuming unless we study the labels. Beverages are a common culprit. “The added sugars in beverages like regular soda, fruit juice and sweetened coffee drinks—as well as ultra-processed snacks—provide high amounts of calories, simple carbohydrates and limited nutrition,” says Schmidt. “They can also quickly spike your blood sugar. Though, a half-cup of juice or regular soda can be utilized to treat hypoglycemia, or low blood sugar when needed.”
Don’t be afraid of dietary fats or animal proteins
Dr. Tam says these aren’t inherently bad. “Studies show that there is no correlation [between] dietary fats and cardiovascular disease. Rather it is often the excess carbohydrates and sugar in your diet that negatively impacts your heart health.” He offers these tips:
Lean into your healthy fats from foods like avocado, salmon and walnuts.
Decrease your daily intake of carbohydrates such as rice, pasta, tortilla and bread.
Eat plenty of fruits and vegetables. These provide essential vitamins, minerals and fiber while being low in calories. Aim for a variety of colorful options.
Related: This Is the One Spice You Should Add to Your Diet if You’re Insulin-Resistant
Get Plenty of Exercise and Maintain a Healthy Weight
Dr. Tam says engaging in regular exercise can help lower blood sugar levels and improve insulin sensitivity. He recommends trying to get at least 150 minutes of moderate-intensity aerobic exercise (like cycling or brisk walking) per week.
Schmidt says the important thing is to choose an activity you enjoy, so you can stay motivated. “Muscles use glucose for energy, so all kinds of exercise can have a positive impact on blood sugar control. Choose something you can find enjoyment in. It’s much more likely you’ll create and stick to a routine.” She notes that it may be important for you to check your blood sugar before and after exercise.
Related: This Is the #1 Worst Habit for Blood Sugar, According to an Endocrinologist
Consider Other Positive Lifestyle Changes
Keeping stress under control and getting enough sleep can also have blood sugar benefits. “Chronic stress and inadequate sleep can lead to increased production of your stress hormones, which can elevate your blood sugar,” says Dr. Tam. “Find healthy ways to manage stress, and aim for seven to eight hours of quality sleep per night to support overall well-being and blood sugar control.”
Online Tools and Resources Can Help
Not surprisingly, there are web-based programs that can offer support and guidance to help you manage your A1C levels and track your nutritional intake. “Many people can benefit from support in the form of online weight loss or habit tracking tools, and resources like the Mayo Clinic Diabetes Diet, which is a lifestyle program designed to help people maintain a healthy weight and improve blood glucose control,” says Schmidt. “It offers carbohydrate-consistent meal plans, community support, research-backed content, practical at-home workouts, and tools for self-monitoring and motivation.”
Next up, find out which of your favorite breakfast foods may be linked to Type 2 diabetes.
Sources:
Dr. Eric Tam, MD, Physician at Mighty Health
Tara Schmidt (M. Ed., RDN, LD), lead RD for The Mayo Clinic Diet