Managing blood sugar levels is a crucial part of maintaining long-term health, especially if you’re at risk for or living with diabetes. One key measurement that helps gauge your blood sugar control over time is the A1C test. But what exactly is A1C, and how can you manage it effectively? Here’s everything you need to know about A1C, plus five simple steps you can take to lower it—backed by your FREE guide, “The Ultimate Sugar Detox Cheat Sheet.”
What is A1C?
A1C, also known as the hemoglobin A1C or HbA1c test, measures the percentage of red blood cells in your body that have glucose (sugar) attached to them. When sugar attaches to your blood cells, it causes glycation, a hardening of the cellular wall. Imagine you have a needle and a piece of soft white bread. You can pass the needle easily through the center of the slice of bread. However, if you toast that piece of bread the outer surface become hardened and it is more difficult to push the needle through the center.
Your blood cells have a similar response. Healthy cells have a pliable surface that allows nutrients to flow in and toxins to flow out. When those cells become hardened from sugar, it is more difficult for the cells to receive the nutrients they need and to dispose of any toxins or byproducts which can lead to a number of chronic health problems.
Unlike daily blood sugar checks, which give you a snapshot of your glucose levels at a specific moment, A1C reflects your average blood sugar levels over the past 2 to 3 months.
A higher A1C percentage indicates that your blood sugar levels have been consistently high, which can increase the risk of complications, such as nerve damage, heart disease, and kidney issues.
How is A1C Measured?
The A1C test is a simple blood test that can be done at your doctor’s office or with an at-home testing kit. The results are reported as a percentage:
- Normal: Below 5.7%
- Prediabetes: Between 5.7% and 6.4%
- Diabetes: 6.5% or higher
Doctors generally recommend keeping A1C levels below 7% for people with diabetes to reduce the risk of long-term complications. For those without diabetes, maintaining an A1C below 5.7% is ideal.
5 Simple Steps to Lower Your A1C
Lowering your A1C isn’t about quick fixes—it’s about making lasting changes to your lifestyle that can lead to sustained health improvements. Since your average A1C is measuring glycation over a 2-to-3-month period, I recommend following a protocol to reduce levels for at least 3 months before retesting to see your progress. Here are five simple yet effective strategies to help lower your A1C.
- Cut Back on Added Sugars
Reducing your intake of added sugars is key to managing your blood sugar levels. Sugary snacks, sodas, and processed foods cause your glucose to spike, which can lead to higher A1C levels over time. Start by swapping sugary beverages for water, herbal teas, or sparkling water. Use “The Ultimate Sugar Detox Cheat Sheet” to identify hidden sugars in your diet and learn healthier alternatives.
- Increase Fiber-Rich Foods
Fiber helps slow down the absorption of sugar into your bloodstream, which can lead to steadier blood sugar levels. High fiber fruits and vegetables are excellent sources. Focus on adding more leafy greens, avocado, berries, nuts and cruciferous vegetables to your meals to help reduce blood sugar spikes and improve your overall health.
- Exercise Regularly
Physical activity increases your body’s sensitivity to insulin, which means your cells can better use available sugar. Aim for 30 to 60 minutes of moderate exercise, such as brisk walking, swimming, or cycling, at least five days a week. Even short bursts of activity, like a quick walk after meals, can make a big difference in managing your A1C.
- Monitor Your Carbohydrate Intake
Carbohydrates have a direct impact on your blood sugar, so being mindful of the types and amounts you eat can help lower your A1C. Opt for complex carbs like quinoa, oats, and sweet potatoes, which are digested more slowly than refined carbs, resulting in fewer blood sugar spikes. Keep track of your daily carb intake using a food journal or app to better understand how different foods affect your glucose levels.
- Include High-Quality Protein and Healthy Fats with Every Meal
Incorporating high-quality protein and healthy fats into your meals can help slow the absorption of glucose into your bloodstream, keeping your blood sugar levels more stable. Protein and fats take longer to digest than carbohydrates, which means they help prevent blood sugar spikes after eating.
Choose high quality proteins like pasture raised chicken, wild caught fish, grass-fed beef, whole milk Greek yogurt, or eggs from pasture raised hens. When it comes to fats, opt for healthy fats like avocado, nuts, seeds, and olive oil. By balancing your meals with protein and fat, you’ll not only feel fuller longer but also support healthier blood sugar control and reduce your A1C over time.
Start Your Sugar Detox Today
Lowering your A1C is achievable with a few lifestyle changes, and you don’t have to do it alone. If you’re ready to take control of your blood sugar, download your FREE guide, “The Ultimate Sugar Detox Cheat Sheet,” to get simple, actionable steps that can jump-start your journey to healthier habits. This cheat sheet will help you uncover hidden sugars in your diet and guide you toward making more informed choices for long-term health success.
Lower your A1C, feel more energized, and get started on a healthier path today!
Download your FREE guide here: https://simply28.com/sugardetox/
