How to Lower Your A1C: A Dietitian’s Action Plan for Diabetes

17 Sep 2025 By Tina Ardon, M.D., FAAFP

How to Lower Your A1C: A Dietitian’s Action Plan for Diabetes

Managing your A1C level is crucial for anyone living with diabetes. High A1C levels indicate that your blood sugar has been consistently elevated over the past few months, increasing your risk of long-term complications. As a registered dietitian, I understand the challenges that come with managing blood sugar. This article will provide you with a comprehensive action plan to lower your A1C through strategic dietary changes.

Understanding A1C and Why It Matters

Before diving into the action plan, it’s essential to understand what A1C is and why controlling it is vital. A1C, or Hemoglobin A1c, is a blood test that reflects your average blood sugar level over the past two to three months. The higher your A1C, the greater your risk of developing diabetes-related complications such as:

Heart disease
Kidney disease (nephropathy)
Nerve damage (neuropathy)
Eye damage (retinopathy)

Target A1C levels typically range from below 7% for most adults with diabetes, but this can vary depending on individual factors like age, other health conditions, and diabetes management plan. Work with your healthcare provider to determine your personal A1C goal.

Step 1: Master the Fundamentals of a Diabetes-Friendly Diet

The cornerstone of lowering A1C lies in adopting a balanced and sustainable dietary pattern. Here's how to achieve this:

Focus on Portion Control

Overeating, regardless of the food type, can lead to elevated blood sugar levels. Use smaller plates and bowls, and be mindful of your serving sizes. Consider measuring portions, especially when starting out, to get a better sense of how much you're consuming.

Example: Instead of filling a large plate with pasta, start with a 1-cup serving and add a generous portion of non-starchy vegetables like broccoli or spinach.

Prioritize Non-Starchy Vegetables

Non-starchy vegetables are low in carbohydrates and high in fiber, making them ideal for managing blood sugar. Examples include:

Leafy greens: Spinach, kale, lettuce
Cruciferous vegetables: Broccoli, cauliflower, cabbage
Other vegetables: Tomatoes, cucumbers, peppers, onions, asparagus, green beans

Tip: Aim to fill half your plate with non-starchy vegetables at each meal.

Choose Whole Grains Over Refined Grains

Whole grains have a lower glycemic index than refined grains, meaning they cause a slower and more gradual rise in blood sugar. Opt for:

Whole wheat bread
Brown rice
Quinoa
Oats

Example: Swap white rice for brown rice in stir-fries or serve quinoa instead of pasta.

Include Lean Protein

Protein helps stabilize blood sugar levels and keeps you feeling full. Good sources of lean protein include:

Poultry without skin: Chicken, turkey
Fish: Salmon, tuna, cod
Legumes: Beans, lentils
Tofu
Eggs

Note: Be mindful of portion sizes, as even lean protein can contribute to calorie intake.

Choose Healthy Fats

Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, can improve insulin sensitivity and support overall health. However, they are also calorie-dense, so moderation is key.

Example: Add a quarter of an avocado to your salad or snack on a small handful of almonds.

Step 2: Create a Meal Plan That Works For You

A well-structured meal plan can help you make consistent food choices and avoid impulsive decisions that could negatively impact your A1C.

Work with a Registered Dietitian

A registered dietitian specializing in diabetes can help you create a personalized meal plan based on your individual needs, preferences, and health goals. They can also provide guidance on carbohydrate counting, meal timing, and adjusting your plan as needed.

Use the Plate Method

The Plate Method is a simple and visual way to create balanced meals. Divide your plate into three sections:

Half: Non-starchy vegetables
One-quarter: Lean protein
One-quarter: Carbohydrate-rich foods (whole grains, starchy vegetables, fruits)

Plan Your Meals in Advance

Take some time each week to plan your meals for the week. This will help you stay on track and reduce the temptation to opt for less healthy choices.

Example Meal Plan

Pack Healthy Snacks

Keep healthy snacks on hand to prevent hunger and avoid overeating at meals. Good snack options include:

Nuts and seeds
Greek yogurt
Vegetables with hummus
Fruit

Step 3: Focus on Smart Carbohydrate Choices

Carbohydrates have the most significant impact on blood sugar levels, so it's crucial to make smart choices.

Understand the Glycemic Index (GI) and Glycemic Load (GL)

The Glycemic Index (GI) ranks carbohydrate-containing foods based on how quickly they raise blood sugar levels. Foods with a low GI cause a slower and more gradual rise in blood sugar. The Glycemic Load (GL) takes into account both the GI and the serving size of a food.

Low GI: 55 or less
Medium GI: 56-69
High GI: 70 or more

While the GI and GL can be helpful, it's important to consider other factors such as portion size and individual responses to different foods.

Limit Sugary Drinks and Processed Foods

Sugary drinks like soda, juice, and sweetened tea can cause rapid spikes in blood sugar. Processed foods often contain added sugars and unhealthy fats, which can contribute to insulin resistance and weight gain.

Instead of:

Soda - Choose water or unsweetened tea
Fruit juice - Choose whole fruit
Processed snacks - Choose nuts, seeds, or vegetables

Be Mindful of Starchy Vegetables

Starchy vegetables like potatoes, corn, and peas contain more carbohydrates than non-starchy vegetables. While they can be part of a healthy diet, it's important to limit portion sizes and choose them in moderation.

Tip: Pair starchy vegetables with lean protein and non-starchy vegetables to help stabilize blood sugar levels.

Step 4: Stay Consistent and Track Your Progress

Consistency is key when it comes to managing diabetes and lowering A1C. It is helpful to implement tools to help track your progress. Easy Diabetic Diet Swaps To Help Control Your A1C Levels

Monitor Your Blood Sugar

Regular blood sugar monitoring can help you understand how different foods and activities affect your blood sugar levels. This information can be used to adjust your meal plan and medication as needed.

Note: Discuss with your healthcare team how often you should monitor your blood sugar and what your target range should be.

Keep a Food Journal

Tracking what you eat can help you identify patterns and make informed choices. Record your meals, snacks, portion sizes, and blood sugar levels. Many apps and websites can assist with food tracking.

Example

Regular Check-Ins with Your Healthcare Team

Schedule regular appointments with your doctor and dietitian to review your progress, adjust your treatment plan, and address any concerns.

Step 5: Incorporate Regular Physical Activity

Physical activity is an essential component of diabetes management. It helps improve insulin sensitivity, lower blood sugar levels, and reduce the risk of complications.

Aim for at Least 150 Minutes of Moderate-Intensity Exercise per Week

This could include activities like brisk walking, cycling, swimming, or dancing.

Include Strength Training Exercises

Strength training helps build muscle mass, which can improve insulin sensitivity and boost metabolism. The A1C Test Explained A Vital Tool For Persons With Diabetes

Break Up Sedentary Time

Even short bursts of activity throughout the day can have a positive impact on blood sugar levels. Stand up and move around every 30 minutes, take the stairs instead of the elevator, or go for a short walk during your lunch break.

Step 6: Manage Stress and Get Adequate Sleep

Stress and lack of sleep can affect blood sugar levels and make it harder to manage diabetes.

Practice Stress-Reducing Techniques

Techniques such as meditation, yoga, deep breathing, or spending time in nature can help lower stress levels. What Is A Normal Blood Sugar Range The Definitive Chart

Aim for 7-8 Hours of Sleep per Night

Establish a regular sleep schedule and create a relaxing bedtime routine.

Lowering your A1C is a journey that requires commitment, consistency, and a personalized approach. By implementing these strategies, you can take control of your blood sugar and improve your overall health. Remember to work closely with your healthcare team to develop a plan that is tailored to your individual needs. Good luck on your journey!