Finding out that your A1C is high can lead to a state of panic, but it doesn’t mean that you’re destined for a lifetime of medication.

“There are plenty of things you can do to lower your A1C naturally,” says Ashley Baumohl, RD, a registered dietitian with Northwell Health. “It’s all about creating a meaningful and sustainable balance in your diet.”

What is A1C anyway?

The hemoglobin A1C is a simple, one-time blood test that measures your average blood glucose levels over a period of up to three months. Anything above 5.7% is considered above normal, so steps should be taken to lower it. “We essentially want to avoid any rapid uptake of sugar into the bloodstream,” says Baumohl.

So, how do you do that? While the tips below are some great general guidelines, she stresses that every person is unique and has their own individual requirements. “No two people are the same size and age with the same activity levels and metabolic needs,” she notes.

There has been a great deal of research published looking to decipher the best proportion of macronutrients per individual. What’s been found is that it all comes down to balance and sustainability—and what’s sustainable for one person may not be sustainable for another.

Look at your diet. The American Diabetes Association recommends a diet of 50% veggies, 25% protein, and 25% carbs. And while that sounds like you’d have to measure every morsel you put into your mouth, you really don’t. Put the guideline into practice by using the MyPlate style of eating—fill up half your plate with fruits and vegetables, a quarter with whole grains, and a quarter with healthy proteins.

Start slowly. Instead of completely revamping your diet, think about one change you can make each week. For example, if you usually have a bagel and cream cheese every morning, switch to something with more protein and complex carbs, like Greek yogurt with almonds and blueberries or an egg wrap with spinach, black beans, avocado, and whole wheat toast.

Once you’ve got that set, swap out your sugary afternoon snack for low-fat yogurt and fresh berries. Then add one more vegetable serving to your day. Within a few months your entire diet will have changed.

Prep your meals. Planning can be a great way to dodge mindless munching. “I like to recommend making a big batch of whole grains like quinoa or farro for the week to start,” says Baumohl. “Other good fast meal prep options could be overnight oats or egg and veggie frittatas in muffin tins. Then all week you can reheat the oats or frittatas for breakfast, make grain bowls or sprinkle farro over a salad for lunch, or have some grains on the side with grilled chicken for dinner.”

Cut down on added sugars. The FDA has made things easier to differentiate natural sugars (like the ones found in milk products, fruits, and vegetables) from added sugars by separating them on the nutrition facts label. A low source of added sugars is 5% daily value (DV) or less, while 20% DV or more is a high source of added sugars.

Focus on whole foods. Foods that have been minimally processed—like apples instead of applesauce, or potatoes instead of potato chips—usually have more nutrients packed into fewer calories. And always choose whole grains over refined, which can protect against diabetes.

Drink water over fruity juices or sodas. If you need flavor, squeeze in some lemon or add a little fruit juice to carbonated water.

Pay attention to portion sizes. “Behavior changes are hard and figuring out why we crave certain foods or want to snack late at night takes a lot of internal work,” Baumohl says. We may know which foods we should have more of and which we should limit, but actually doing it is the hard part. To help, Baumohl has her clients record several things in a seven-day food journal:

• What did you eat?
• What was your mood at the time of making your eating decisions (stressed, anxious, relaxed?)
• What were you doing at the time of each meal (On the go? In front of the TV? Working? Relaxed, sitting at the dining room table?)
• What was your hunger level when you made the decision to start to eat?
• What was your fullness level when you made the decision to stop eating? 

“All this information is so important for understanding our eating behaviors,” she adds.

Move more. Not only does activity help control weight, but it makes your body more sensitive to insulin, which means you’ll become better at absorbing sugar from your blood and getting it into the cells for energy. Choose activities you enjoy, whether that means a walk with a friend, swimming in your local pool, or playing soccer in the park with your grandkids. Start slowly, then add more and more time into your workout. Your goal should be at least 30 minutes of moderate-intensity aerobic activity most days of the week, as well as two days of strength training. (Always check with your doctor before beginning an exercise program.)

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