Quick Answer
To lower A1C, you must lower your daily blood sugar spikes.
- Cut out sugary drinks (soda, juice).
- Eat strict portion sizes of carbohydrates.
- Move your body daily (even a 15-min walk).
- Lose 5-10% of your body weight.
The "Plate Method"
A Simple Way to Eat
You don't need to count calories perfectly. Just fill your plate like this:
½ Plate: Non-Starchy VeggiesSpinach, broccoli, carrots, green beans, salad.
¼ Plate: Lean ProteinChicken, fish, tofu, eggs, lean beef.
¼ Plate: CarbohydratesBrown rice, sweet potato, whole grain pasta, fruit.
Understanding the Numbers
| Level | A1C Range | Meaning |
|---|---|---|
| Normal | Below 5.7% | Healthy blood sugar levels. |
| Prediabetes | 5.7% to 6.4% | Warning zone. Action needed to prevent diabetes. |
| Diabetes | 6.5% or higher | Requires medical management and lifestyle changes. |
The Hidden Sugar Trap
Carbs = Sugar. Your body breaks down bread, pasta, rice, and potatoes into glucose just like candy. You don't have to quit them, but you MUST control the portion size.
Medical Review
Reviewed by: Ricardo Hamilton, MD
Last Updated: December 15, 2025
Sources: American Diabetes Association, CDC