“How to Lower Your A1c Level”

When you have diabetes, you probably know you should check your blood sugar regularly. Your doctor will also recommend that you take an A1c blood test a few times a year, with a goal of lowering the results to help protect your health. And there’s a lot you can do to move toward meeting that goal.

Unlike a regular blood sugar test, the A1c test measures the amount of sugar that clings to a protein, called hemoglobin, in your red blood cells. The test shows your average blood sugar levels over the past few months, so you know how well your diabetes is under control.

In general, the goal for your A1c is to be lower than 7%. Exactly how much lower will depend on your individual treatment plan. When you take steps to get your A1c in a healthy range, you lower your risk of complications such as nerve damage, eye problems, and heart disease.

Your doctor will let you know the best target for your A1c. How do you get there? Here are a few tactics to try, in addition to taking any medications your doctor prescribes.

Get some new kitchen gear. You’ll want to get a set of measuring cups and a kitchen scale if you don’t already have them. These will help you with your portion sizes. Your blood sugar will go up if you eat more food than your body needs. Keeping servings in check is a good way to reduce your A1c level.

At first, it’s a good idea to measure your food to give you an idea of what healthy portion sizes look like for different foods. That’s where the measuring cups and scale come in handy. You may be surprised at first to see what one serving looks like, especially of high-carb items like cereal, rice, and pasta. But this will help ensure you don’t eat more than you intend to.

Be carb smart. It’s true that carbohydrates affect your blood sugar more than other nutrients you eat. Chances are that if you overdo starchy carbs on a regular basis, your A1c number will start to creep up. But remember, all carbs aren’t a problem. You want ones that have a lot of fiber and nutrients, more than those that just serve up starch.

Tweak your plate. Experts advise filling about half your plate with vegetables that are low in starch, such as carrots, greens, zucchini, or tomatoes. One-quarter of your plate should be a lean protein like chicken or tofu, and the last quarter should be whole grains like brown rice or quinoa.

Make a plan. The guidelines for what to put on your plate give you a lot of flexibility. But even though it sounds simple, you’ll probably be better off if you plan your meals. Why? If you skip set menus and eat on the fly, it’s easy to end up with calorie-dense, high-carbohydrate food choices -- like fast food, bagels, and frozen pizza -- that will cause your blood sugar and A1c numbers to soar.

Instead, at the start of each week, pencil in a rough plan for what foods you’ll eat at each meal and what groceries you’ll need. This way, you’ll be prepared with plenty of choices that limit post-meal blood sugar spikes. A Mediterranean diet, which is low in saturated fat and high in vegetables and fruit, reliably lowers A1c numbers.

Maybe downsize your weight loss goal. Not everyone with type 2 diabetes is overweight. But if you are, you may not need to drop as much as you think to make a difference in your A1c level.

If you’re overweight, diabetes doctors will often recommend you try to lose just 5% to 10% of your current weight. Here’s why: As you shed extra pounds, the insulin in your body lowers your blood sugar levels more efficiently, which will cause your A1c levels to drop over time. In one study, people with type 2 diabetes who lost 5% to 10% of their body weight were three times as likely to lower their A1c by 0.5%.

You may have a different goal for your weight or other health considerations on your mind. Ask your doctor to help you make a weight loss plan that matches your overall goals.

Rethink your exercise plan. Other than upgrading your nutrition, exercise is one of the most important habit changes you can make to lower your A1c. But don’t just grind it out on the treadmill, or you’ll miss another effective workout: strength training.

No offense to the elliptical machine or your cycling class. You can choose whatever type of exercise you prefer as long as it’s a challenging workout. Both aerobic exercise and resistance (weight) training lower A1c levels if they’re part of a regular routine.

There’s solid science to support how much working out helps you whittle down your A1c level. Since exercise prompts your muscles to take up sugar from your bloodstream, it helps your blood sugar levels drop more quickly after you eat a meal. As you make exercise a regular habit, you’ll see a downward trend in your A1c numbers.

Never miss your meds. You can reliably lower your A1c through diet and exercise. But if your doctor has prescribed medication, such as metformin, miglitol, or insulin, it’s important to take them exactly as prescribed. If you miss doses regularly, your blood sugar numbers may creep up and cause your A1c to rise. But if you follow the medication plan that your doctor recommends and go to every appointment, your blood sugar should stay under control -- and your lower A1c number will reflect that. If your goal is to cut down on, or even stop needing, your meds, tell your doctor that you want to work toward that. But don’t stop them on your own.

Be savvy about supplements. Many dietary supplements say they’ll lower your A1c. But there’s not always much research to back that up. Still, some may have promise. These include berberine, made up of extracts from a variety of plants, and coenzyme Q10 (CoQ10), an antioxidant that reduces inflammation in your body. Cinnamon may also lower A1c levels over time. As with any supplement, it’s best to check with your doctor first.

Put your plan on repeat. Stick with it and give it time. Since your A1c level reflects your average blood sugar over several months, it’s going to take that long for your A1c to drop. You won’t do everything perfectly, and that’s OK. Just keep moving in the direction you want to go in. And rest assured: Your A1c number will come down, and it’ll be worth it.

Reviewed by: Michael Dansinger, MD on September 16, 2019

SOURCES: 

WebMD
Mayo Clinic: “A1C Test,” “Hyperglycemia in Diabetes,” “Diabetes Diet: Create Your Healthy Eating Plan.”
Merck Manual: “Formation of Blood Cells.”
National Institutes of Health: “The A1C Test and Diabetes.”
Harvard T.H. Chan School of Public Health: “Carbohydrates and Blood Sugar.”
Joslin Diabetes Center: “Key to Success: Portion Control.”
Pakistan Journal of Medical Sciences: “Effect of Vitamin D Supplementation on Reduction in Levels of HbA1 in Patients Recently Diagnosed with Type 2 Diabetes Mellitus Having Asymptomatic Vitamin D Deficiency.”
Utah.gov: “How Can You Lower Your A1C To a Healthy Number?”
Diabetology and Metabolic Syndrome: “Resistance Exercise Training Lowers HbA1c More Than Aerobic Training in Adults With Type 2 Diabetes.”
American Diabetes Association: “Medication Management: What Are My Options?”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Health Benefits of Beans”

Lots of Fiber: Beans are a great source of fiber. That's important because most Americans don't get the recommended 25 to 38 grams each day. Fiber helps keep you regular and seems to protect against heart disease, high cholesterol, high blood pressure, and digestive illness. Navy beans have about 19 grams of fiber per cup. Add some smoked turkey, kale, onions, and carrots, for a hearty soup.

Plenty of Protein: Beans are a great way to get low-fat, low-calorie protein that already has the fiber and carbs mixed in. A single cup has around 15 grams. That's two to three times more than rice or wheat. It's especially good for a protein building block called lysine that you might not get enough of if you're a vegetarian. Cook a savory, protein-rich vegetarian stew with lentils, onions, carrots, tomatoes, and chili powder. 

Keeps You at a Healthy Weight: If you make it a habit to eat beans, you're more likely to have a lower body weight, slimmer waist, and a lower body mass index (BMI). Studies show that obese men on a protein-rich diet lost more weight with beans as their top protein source. Try a nourishing, low-fat, spicy kidney bean chili as a main course instead of meat.

Boosts Your Heart Health: You'll do your ticker a favor if you make beans a regular part of your diet. Studies show it can lower your LDL "bad" cholesterol. For a really heart-healthy food option, try a simple salad made from beets, beans, and greens.

A Good Food for Diabetes Control: Eating a variety of beans not only seems to help prevent diabetes, it also appears to help control the high blood sugar that is both a cause and symptom of the disease. Steam some fresh green beans with a sprinkle of salt and a touch of olive oil for a delicious summer side dish.

Great Source of Iron: Your body uses iron to make blood proteins (hemoglobin and myoglobin) that help move oxygen around your body. It's also a key nutrient for your hormones, and connective tissue like tendons and ligaments. A cup of soybeans has almost 9 milligrams. You can cook soybean pods, also called edamame, in salted boiling water.  Eat them warm, straight out of the pod.

Provides Magnesium: Magnesium helps make protein and bone, and stabilizes blood sugar. Black beans are a particularly good source at 120 milligrams in a single cup. That's about a third of the recommended daily amount. Try the tried-and-true combination of black beans and rice. Add a bit of shredded chicken and some lettuce and salsa for a delicious, healthy lunch.

Chock-Full of Potassium: Your body needs the stuff for almost everything, including your heart, kidneys, muscles, and nerves. Beans have quite a bit of potassium, especially lima beans, which will give you almost 1,000 milligrams per cup. That's about double what you'll get from a banana.

Loaded With Zinc: Your cells need it to fight off germs, make genetic material, and heal wounds. It helps children develop properly and aids your senses of smell and taste. A cup of chickpeas, also called garbanzo beans, has about 2.4 milligrams. That's about a quarter of what you need for the day. You can make it into a dip called hummus that works as a snack or a meal in itself.

Scads of Folate: This B vitamin is especially important for women who are pregnant or trying to have a baby because it helps prevent certain birth defects. It's also good for heart health, cell division, and your nervous system. You'll get about 300 micrograms -- three-quarters of the recommended daily amount -- in just one cup of pinto beans. It's the traditional base for the delicious refried beans used in many Mexican dishes.

Contains Resistant Starch: Resistant starch acts like fiber in that it's harder to digest. It moves to the large intestine, where "healthy" bacteria in your gut feed on it. Resistant starches make you feel more full and keep your blood sugar down. You'll increase the resistant starch if you let your beans cool down and refrigerate them. Try a mixed bean salad as a simple summer side dish.

Canned Beans Work, Too: Don't worry if you don't have time to soak and cook your beans. You just need to heat them up, and you're good to go. Canned beans have many of the same nutrients, though home-cooked beans may have slightly more. Just watch out for the extra salt that some brands add. You can rinse some of it off with water after you open them.

What About the Gas? There is one downside to beans. You may get gas if you suddenly add a lot of beans to your diet. It's not usually unhealthy, but it can be unpleasant. You should get less gas after the first week, as your body gets used to it. Drinking plenty of water can help. So can over-the-counter meds like Beano. Preparation makes a difference, too. You'll get less gas from dried beans if you soak them overnight and throw away the water.

Reviewed by: Neha Pathak, MD on August 26, 2019

Sources:

The American Journal of Clinical Nutrition: "Nutritional and health benefits of dried beans."
BBC: "Mixed bean salad."
Consumer Reports: "The Many Health Benefits of Beans."
Harvard T.H. Chan School of Public Health: "Ask the Expert: Legumes and Resistant Starch."
Mayo Clinic: "Beans and other legumes: Cooking tips."
National Institutes of Health Office of Dietary Supplements: "Zinc," "Iron," "Folate."
NFS Journal: "Evaluation of resistant starch content of cooked black beans, pinto beans, and chickpeas."
North Dakota State University: "All About Beans Nutrition, Health Benefits, Preparation and Use in Menus."
Oregon State University Linus Pauling Institute Micronutrient Information Center: "Potassium," "Iron."
Scientific Research Publishing: “Comparison of Nutrient Density and Nutrient-to-Cost Between Cooked and Canned Beans.”
U.S. Department of Agriculture What's Cooking USDA Mixing Bowl: "Beets, Beans, & Greens," "Refried Beans," "Lentil Stew," "Black Beans," "Black Bean and Rice Salad," "Chunky Garbanzo Bean Dip," "Hummus," "Tuscan Smoked Turkey and Bean Soup."
Whfoods.org: "Navy beans," "Lima beans," "Brown rice," "Lentils," "Magnesium," "Potassium," "Zinc," "Iron," "Soybeans," "Cajun Kidney Bean Chili," "Folate."

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.