How to Lower A1C Levels

Co-authored by Monica Moreno, MS, RD, LD/N

Last Updated: September 2, 2021 References Approved

An A1C test effectively measures your average blood sugar levels over the past 3 months. A doctor can measure your A1C levels to diagnose and treat pre-diabetes and diabetes. Lower levels of A1C are associated with lower risks of diabetes-related complications. If you’re diabetic or at risk of becoming diabetic, try some of the tips on this list to lower your A1C levels and start leading a healthier lifestyle today!

1

Reduce your overall calorie intake.

Eating too many calories increases A1C more than certain types of food do. Use a calorie calculator or consult a nutritionist to determine how many calories are ideal for you. Start counting your calories and reduce your portion sizes or cut out high calorie foods to stay near your target.^{[1]
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Expert Source

Monica Moreno, MS, RD, LD/N
Registered Dietitian
Expert Interview. 4 August 2021.}^{[2]
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Research source}
- In general, the recommended daily intake of calories is 2,500 for men and 2,000 for women.^{[3]
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  National Health Service (UK)
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- If you’re trying to lose weight, a general rule is to reduce your typical calorie intake by about 500-1000 calories. This typically results in a loss of about 1 lb (0.45 kg) per week, which is considered healthy weight loss.^{[4]
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  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}

2

Measure and weigh food portions.

Use measuring cups, spoons, and a food scale to determine serving sizes. Even small differences in portion sizes can make a big difference in calories! After a while, you'll get a better idea of what servings of different foods look like, so you can visually eat the right amount without overdoing it.^{[5]
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- All packaged food has nutritional information about servings sizes and calories on it, so you can look at that when you're measuring and weighing your portions. Otherwise, you can look up caloric information for different foods online.

3

Stay hydrated with water.

Preventing dehydration helps keep your blood sugar at a normal level. Drink lots of water throughout the day whenever you’re thirsty, especially when you’re exercising or when it’s hot. Stay away from caffeinated beverages, sodas, energy drinks, fruit drinks, and other types of sugary drinks that can cause higher blood sugar levels and weight gain.^{[6]
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Mayo Clinic
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- You can also drink seltzer water or another healthy water-based beverage, such as sugar-free lemonade or herbal tea, to stave off dehydration.

4

Follow a low-carb diet.

Eating fewer carbs means you'll have fewer spikes in blood sugar. Monitor your blood sugar levels after eating carbs to identify which foods have the biggest effect on your levels. Reduce the amount of or cut out carbs that cause your blood sugar to spike a lot.^{[7]
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Expert Source

Monica Moreno, MS, RD, LD/N
Registered Dietitian
Expert Interview. 4 August 2021.}^{[8]
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Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source}
- The Dietary Guidelines for Americans recommend that carbs should account for 45-65% of the average person’s diet.^{[9]
  X
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  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source} People with diabetes should aim to get about half their calories from carbs.
- In general, it’s best to avoid simple carbs, like pasta, sugar, white bread, cookies, pastries, and anything else made from white flour. Instead, choose healthier complex carbs, like brown rice, whole wheat pasta and bread, quinoa, legumes, and oatmeal.

5

Eat more protein.

Protein causes carbs to release energy more slowly. As you reduce the amount of carbs you’re eating, increase the amount of protein you consume to help keep your blood sugar down.^{[10]
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Expert Source

Monica Moreno, MS, RD, LD/N
Registered Dietitian
Expert Interview. 4 August 2021.} Eat more beef, chicken, fish, pork, seafood, turkey, beans, cheese, eggs, nuts, tofu, seeds, and low-fat dairy.^{[11]
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- A good general goal is to eat 1-1.5 grams of protein per 2.2 lb (1.00 kg) of body weight each day.
- Eating lots of protein also helps you build and maintain lean muscle mass and keep your weight under control.
- You can also get protein from a whey protein supplement powder, which you mix with water or milk to make a protein shake.

6

Switch to a plant-based diet.

Eating a vegetarian or vegan diet can greatly reduce diabetes symptoms. Focus on eating lots of fresh produce, especially vegetables, at each meal. Get your protein from plant-based sources like beans and other legumes, tofu, soy-based meat replacements, and nuts.^{[12]
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- You can also try a lacto-ovo diet, which allows you to eat eggs and dairy, but not meat.

7

Try a ketogenic diet.

Going keto could be a good alternative to a plant-based diet. A keto diet is an extremely low-carb diet that still allows you to eat as much meat as you want. To start a keto diet, cut out all the wheat and starches from your meals. Aim to get about 70-80% of your calories from healthy fats, such as fatty fish, avocados, and olive oil. Get another 10-20% of your calories from protein like meat, chicken, fish, and eggs. Check with your doctor first before starting a keto diet.^{[13]
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- Although some studies support the use of keto diet for type 2 diabetes, more research needs to be done to determine whether it is effective.^{[14]
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  PubMed Central
  Journal archive from the U.S. National Institutes of Health
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- The keto diet is shown to help people with type 2 diabetes lose weight, reduce their medication, and lower A1C levels.
- In a typical keto diet, you should limit carb intake to less than 50 grams per day.

8

Exercise moderately for 20-30 minutes a day.

Getting regular exercise helps keep weight off and maintain lean muscle. Focus on doing some form of cardio most days, such as brisk walking, jogging, running, biking, or swimming.^{[15]
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Expert Source

Monica Moreno, MS, RD, LD/N
Registered Dietitian
Expert Interview. 4 August 2021.} Mix in some resistance training a few days a week, such as bodyweight exercises, resistance band exercises, or weight training.^{[16]
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Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- If you’re too busy to work out every day, shoot for 150 minutes total of moderate to vigorous physical activity per week. You can break the sessions up however is most convenient for you.

9

Lower your stress levels.

Higher stress levels are associated with more diabetes-related risks. Coping with diabetes can be a strain on your mental health, so look for ways to reduce your overall stress. Try blowing off steam with exercise, practicing relaxation skills, and talking with friends or family about your condition.^{[17]
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PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
- Yoga is a great way to combine exercise and relaxation. Sign up for a local yoga class or follow YouTube videos at home.
- Finding a hobby that relaxes you and takes your mind off of stressful things is also a great idea.

10

Take an oral antidiabetic medication.

A1C levels typically drop within 4-6 months of taking the medication. Get a prescription for an oral antidiabetic medication from your doctor. Take it once or twice a day with meals as prescribed.^{[18]
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- Metformin is a type of antidiabetic medicine that may help lower your A1C levels by 1.5% or more.^{[19]
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11

Work with your doctor.

A doctor can help you set an A1C goal and recommend management techniques. Get an A1C blood test from your doctor to determine your current levels. Then, talk to them about what a good level would be for you and how you can achieve it through diet, exercise, and medication.^{[20]
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Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source}
- A1C is a type of hemoglobin that is chemically linked to sugar. Higher A1C levels generally mean that there is more sugar in your bloodstream.
- A1C is measured in milligrams per deciliter (mg/dL).
- Most diabetics have A1C levels of 6.5 and up. Pre-diabetic levels are between 5.7-6.4 and normal levels are below 5.7.

Expert Q&A

Question

How much cinnamon should I take to lower my A1C?

Monica Moreno, MS, RD, LD/N
Registered Dietitian
Monica Moreno is a Registered Dietitian and the Founder, Owner, and Lead Dietitian at Essence Nutrition in Miami, Florida. Monica specializes in nutrition consulting and school and corporate wellness programs. She holds a BA from The University of Florida and an MS in Dietetics and Nutrition from Florida International University. Monica was the dietitian for the Miami Marlins for close to 5 years, and she is currently visiting dietitian specialist at Ocean Reef Resort and Club. Monica is a member of the Academy of Nutrition and Dietetics, Nutrition Entrepreneurs Dietetics Practice Group, Integrative Nutrition Dietetics Practice Group, Collegiate and Professionals Sports Dietitians Association, and Weight Management Dietetic Practice Group. She was awarded the 2020 Coral Gables Chamber of Commerce Business Woman in Healthcare of the Year award.

Monica Moreno, MS, RD, LD/N

Registered Dietitian

Expert Answer

You shouldn't rely on cinnamon to lower your A1C levels. Some studies do show that cinnamon can lower your blood sugar, but it really comes down to long-term, strategic eating habits, not eating/drinking a specific food.
Question

What foods can I eat to lower my A1C?

Monica Moreno, MS, RD, LD/N
Registered Dietitian
Monica Moreno is a Registered Dietitian and the Founder, Owner, and Lead Dietitian at Essence Nutrition in Miami, Florida. Monica specializes in nutrition consulting and school and corporate wellness programs. She holds a BA from The University of Florida and an MS in Dietetics and Nutrition from Florida International University. Monica was the dietitian for the Miami Marlins for close to 5 years, and she is currently visiting dietitian specialist at Ocean Reef Resort and Club. Monica is a member of the Academy of Nutrition and Dietetics, Nutrition Entrepreneurs Dietetics Practice Group, Integrative Nutrition Dietetics Practice Group, Collegiate and Professionals Sports Dietitians Association, and Weight Management Dietetic Practice Group. She was awarded the 2020 Coral Gables Chamber of Commerce Business Woman in Healthcare of the Year award.

Monica Moreno, MS, RD, LD/N

Registered Dietitian

Expert Answer

Lowering your A1C levels is more about what combination of foods you're eating. Try to pair your carbs with protein, fat, and fiber—this helps reduce your body's glycemic response.
Question

What is the best fruit to lower A1C?

Monica Moreno, MS, RD, LD/N
Registered Dietitian
Monica Moreno is a Registered Dietitian and the Founder, Owner, and Lead Dietitian at Essence Nutrition in Miami, Florida. Monica specializes in nutrition consulting and school and corporate wellness programs. She holds a BA from The University of Florida and an MS in Dietetics and Nutrition from Florida International University. Monica was the dietitian for the Miami Marlins for close to 5 years, and she is currently visiting dietitian specialist at Ocean Reef Resort and Club. Monica is a member of the Academy of Nutrition and Dietetics, Nutrition Entrepreneurs Dietetics Practice Group, Integrative Nutrition Dietetics Practice Group, Collegiate and Professionals Sports Dietitians Association, and Weight Management Dietetic Practice Group. She was awarded the 2020 Coral Gables Chamber of Commerce Business Woman in Healthcare of the Year award.

Monica Moreno, MS, RD, LD/N

Registered Dietitian

Expert Answer

Berries are a great choice since they're high in fiber and low in sugar. This doesn't mean that sugary fruits are off the table, though! Just make sure that you're pairing a small portion of a sugary fruit (like mango) with protein, fat, or fiber (like Greek yogurt).