How to Lower A1C: What the Official Sources Say

First, what A1C measures

A1C reflects your average blood sugar over about two to three months. That is why it moves slowly. See what your A1C means as an average glucose. The American Diabetes Association (ADA) says goals are individual, and for many nonpregnant adults the goal is under 7%. Read more about 7%.

What the sources say helps

1. Take medicines as prescribed

If you take diabetes medicine, taking it as your care team directs is one of the biggest levers, and the CDC lists not taking enough insulin as one cause of high blood sugar. Do not stop or change a medicine on your own, and tell your clinician if cost or side effects make it hard. They can often help.

2. Eat in a pattern you can keep

The CDC suggests eating at regular times and not skipping meals, drinking water instead of sugary drinks, and using the plate method to guide portions: about half the plate non-starchy vegetables, a quarter protein, and a quarter carbohydrate foods. A registered dietitian can build a pattern around your culture, budget, medicines and preferences. We do not set calorie or weight targets.

3. Move more, in ways you enjoy

The Physical Activity Guidelines for Americans recommend that adults get at least 150 minutes of moderate-intensity activity a week, plus muscle-strengthening activity on two or more days. If you take insulin or other medicines that can cause low blood sugar, ask your care team how to plan activity safely, and keep fast-acting carbohydrate nearby.

4. Check and keep track

The CDC suggests keeping track of your blood sugar to see what makes it rise or fall. Your care team will tell you when and how often to check. Bring your readings or sensor reports to visits.

5. Ask about education and support

Diabetes self-management education and support, often called DSMES, is offered by many clinics and hospitals. For prediabetes, the ADA recommends offering diabetes prevention programs to adults at high risk, and the CDC lists programs nationwide. Support also helps with the emotional side of diabetes, which is real and common.

Realistic timelines

Because A1C averages the last two to three months, one good week will not change it much, and one bad week will not ruin it. The ADA suggests testing at least twice a year and about every three months when goals are not met or treatment changes. Ask when your next test is due.

What we will not say

We do not claim any food, supplement or program reverses or cures diabetes. We do not give insulin or medicine doses. If your A1C is high and you feel unwell, with extreme thirst, vomiting, trouble breathing or confusion, get urgent help.

Information only, not medical advice. Your care team may set different targets for you, and only a lab test ordered by a clinician can diagnose diabetes or prediabetes. See our medical disclaimer.