9 Proven Ways to Lower Your A1C Level and Manage Diabetes

Comprehensive strategies to lower your A1C and improve long-term diabetes outcomes, from diet adjustments to medical management.

By Sneha Tete, Integrated MA, Certified Relationship Coach

Created on Sep 26, 2025

Comprehensive strategies to lower your A1C and improve long-term diabetes outcomes, from diet adjustments to medical management.

What Is A1C and Why Is It Important?

Diabetes is a chronic condition that can cause numerous complications if unmanaged. One of the most vital tests in diabetes management is the A1C test, which measures average blood sugar levels over the prior two to three months. This test helps determine the risk of diabetes-related complications and guides treatment decisions.

A1C is a value based on the amount of glucose attached to hemoglobin in red blood cells.
An elevated A1C indicates consistently high blood sugar, increasing the risk for complications such as heart disease, neuropathy, and retinopathy.
A doctor may order an A1C test if you’re at risk for or are managing type 2 diabetes.

The goal for many adults with diabetes is to keep A1C below 7%, but targets can differ based on age, health status, and physician recommendation.

How Is the A1C Test Used?

A1C testing provides an overview of blood sugar control, contrasting with fingerstick or continuous glucose monitors that give only short-term readings. It reflects fluctuations from early-morning lows to spikes after meals, helping tailor long-term diabetes care.

9 Actionable Ways to Lower Your A1C Level

Maintaining a healthy A1C is possible with multifaceted lifestyle changes and, for some, medications or supplements. Below are nine clinically-supported methods for lowering your A1C and improving diabetes outcomes.

1. Make a Food Plan

Nutrition is central in controlling A1C. Developing a food plan ensures access to healthy choices while reducing unplanned eating.

Create a grocery list: Stock nutrient-rich foods, avoid impulse buys, and always shop with a plan to minimize added sugars and processed snacks.
Meal prep: Prepare larger batches of healthy meals to have leftovers ready for busy days, reducing reliance on less healthy, convenient options.
Allow flexibility: Have backup healthy options available for unpredictable circumstances. This prevents last-minute consumption of high-sugar foods.

2. Manage Portion Sizes

Controlling portion sizes helps prevent overeating and can stabilize blood sugar throughout the day.

Use smaller dishware to naturally constrain portions.
Read food labels and use measuring cups to ensure you’re not exceeding recommended serving sizes.
Order small or share entrees when eating at restaurants.

3. Track Your Carbohydrates

Carbohydrates directly affect blood glucose. Consistently tracking carb intake enables better blood sugar predictability.

Log food and snacks: Use a diary or a smartphone app to record daily carbohydrate consumption.
Consult a registered dietitian: They can educate on proper carb counting, which is crucial for insulin dosing and diabetes management.
Focus on complex carbs (whole grains, vegetables) rather than refined sugars.

4. Use the Plate Method

The plate method is a visual, portion-controlled approach to building balanced meals.

Half the plate: Non-starchy vegetables (spinach, broccoli, peppers).
One quarter: Lean proteins (chicken, fish, tofu).
One quarter: Whole grains or starchy vegetables (brown rice, sweet potatoes).
Add healthy fats in moderation (avocado, olive oil).

This method simplifies meal planning and reduces the guesswork in balancing macronutrients for blood sugar control.

5. Set and Pursue Weight Loss Goals

Losing excess weight is strongly correlated with lower A1C levels, especially for individuals with type 2 diabetes or prediabetes.

Start with realistic, incremental goals such as losing 5-10% of body weight.
Combine moderate caloric restriction with increased physical activity.
Weight loss can improve insulin sensitivity and reduce glucose levels with lasting benefits.

6. Create an Exercise Plan

Physical activity improves insulin sensitivity and helps lower blood sugar, impacting A1C positively.

Begin with easy activities, such as a 20-minute walk after meals.
Aim for at least 150 minutes of exercise per week.
Even short bouts—like 2 minutes of movement every hour—help lower diabetes risk.
Consult your physician before intensifying activity, ensuring that exercise is safe given your medical status.

7. Take Prescribed Medications

Medication may be crucial for those whose lifestyle changes alone don’t sufficiently decrease their A1C.

Common drugs like metformin work primarily to lower fasting glucose levels, impacting overall A1C.
Other medications (e.g., sitagliptin, repaglinide) lower post-meal (postprandial) spikes. While they may not affect fasting glucose, they still assist in overall A1C reduction by controlling after-meal surges.
Take medications as prescribed and follow up regularly with your healthcare provider.

8. Consider Supplements and Vitamins

Certain supplements have shown promise for A1C lowering, but evidence remains mixed.

Aloe vera: Studies suggest aloe vera may help lower fasting glucose and hemoglobin A1C, but more research is needed.
Chromium: This mineral is found in potatoes, mushrooms, and oysters. Some research supports its effect in improving insulin resistance; however, findings are inconsistent.
The American Diabetes Association does not currently recommend supplements for diabetes management due to limited evidence and potential side effects.

9. Practice Consistency

Consistency is key to all aspects of diabetes management—from diet and exercise to medication adherence.

Maintain regular meal times and activity patterns.
Schedule consistent medication and A1C testing intervals.
Stay in touch with your healthcare provider to adjust treatment plans as needed.

Understanding A1C Test Results

The A1C score gives a long-term picture of glucose management, but several factors may affect its accuracy.

Certain health conditions like iron deficiency anemia, sickle cell disease, or recent blood transfusions may skew results.
Pregnancy and kidney/liver disorders can also impact A1C tests.

If your daily glucose readings do not match your A1C results, discuss with your doctor. Additional tests may be needed to assess true blood sugar control.

Frequently Asked Questions (FAQs)

What is considered a normal A1C level?

A1C levels below 5.7% are considered normal. Levels between 5.7% and 6.4% indicate prediabetes, while 6.5% or higher typically means diabetes.

How often should I have my A1C checked?

Most adults with diabetes should get their A1C tested at least twice annually. More frequent testing may be necessary if your medication or management plan has changed.

Can lifestyle changes alone lower A1C?

For many people, yes. Dietary adjustments, portion control, carb monitoring, increased physical activity, and weight loss often drive significant improvements without drugs. However, some require medication for optimal control.

What if my A1C and glucose readings don’t match?

Discrepancies may point to underlying conditions (e.g., anemia, recent transfusion) or technical errors in testing. Consult your doctor to investigate further.

Are supplements recommended for managing A1C?

While certain supplements (aloe vera, chromium) have shown positive results in small studies, major diabetes organizations do not support their routine use, as research is inconsistent and sometimes inconclusive.

Practical Table: Dietary Strategies to Lower A1C

Strategy	Benefits	Tips
Food Plan	Reduces last-minute unhealthy choices	Make lists, meal prep, allow flexibility
Portion Control	Prevents overeating	Use smaller plates, measure servings
Carb Tracking	Limits unpredictable blood sugar spikes	Track intake, favor whole grains
Plate Method	Balances nutrients	Fill half plate with vegetables
Weight Loss	Improves insulin sensitivity	Set incremental, realistic goals

Key Takeaways

A1C is an essential test in diabetes management, providing a broad view of blood sugar control.
Lowering A1C reduces the risk of diabetes complications and is achievable through diet, exercise, weight management, and adherence to medical advice.
Discuss test results regularly with your healthcare provider and tailor lifestyle strategies to your individual needs.

References

Author

Sneha TeteBeauty & Lifestyle Writer

Sneha is a relationships and lifestyle writer with a strong foundation in applied linguistics and certified training in relationship coaching. She brings over five years of writing experience to thebridalbox, crafting thoughtful, research-driven content that empowers readers to build healthier relationships, boost emotional well-being, and embrace holistic living.

Read full bio of Sneha Tete