Diets are considerably higher in sugar than ever before. So much so, that new dietary guidelines released in January 2026 are calling for less sugar, more protein.
These changes, although echoes of past advice, will be the result of higher levels of obesity and diabetes in the country.
With this in mind, there are many aspects of your health to keep an eye on. One such aspect is your A1C. Also known as hemoglobin A1C or HbA1c. An A1C test reflects average blood sugar levels over the last three months.
You will find out how many hemoglobin molecules have glucose attached to them. Explained simply, the more sugar in your blood, the more glucose stuck to your red blood cells.
If your A1C level is high, either prediabetes or even diabetes, then lowering it safely is crucial. It can be tempting to focus on questions like, how long does it take to drop A1C?, but knowing how to do this naturally should be a priority. Fortunately, this post outlines three key ways to do just that.
Focus on a Balanced Diet
Eating a more balanced diet is typically the cornerstone for good health. In relation to blood sugar, a balanced meal decreases the sudden surge of insulin needed after a sugar spike.
This eases the burden on your pancreas. Your insulin sensitively could also be improved through a diet rich in fiber and low in saturated fats.
The key here is to include fresh fruit, vegetables, and whole foods. Fiber-rich options, like beans, oats, and whole-wheat pasta, will slow sugar absorption.
Your blood sugar levels will be steadier to rise with this. Similarly, proteins – fish, lean meats, etc. – and healthy fats – nuts, olive oil, and seeds – will further slowdown glucose release into your bloodstream.
Using this method will help you lose weight. Weight loss is incredibly beneficial in lowered your A1C. The focus shouldn’t be solely on calories, though; instead, aim to achieve normal blood sugar levels.
Commit to Regular Exercises
Exercising helps with weight loss, too. When paired with a healthy diet, the effects would be much faster and more effective.
This is why it is best to make numerous changes to your lifestyle, as you will reap more significant benefits.
And, fortunately, there should be a type of exercise that you will enjoy – whether that is cycling, jogging, swimming, walking, or even weightlifting.
But how does exercise actually impact AC1? This mainly comes from your muscles. Muscles that are utilized will use insulin to pull glucose from the blood.
It does this for up to 24 hours – both during and after the workout. Additionally, glucose is even used for energy without insulin when muscles contract, which directly lowers blood sugar.
Stay Hydrated with Water
Hydration matters here as well. This doesn’t mean drinking soda or fruit juices. Instead, you should focus on water. Drinking plenty of water actually plays a critical role in managing your blood sugar.
In fact, having high blood pressure could result in dehydration – and this is not widely known. This happens because your body is trying to get rid of excess glucose through urine.
Water won’t be an instant fix, of course. It does help your kidneys filter waste and glucose from the body. This will lower your overall levels over time.
To conclude, lowering your A1C is not an easy feat. It takes effort and time. If you put the right steps in place, like those listed in this post, you will be much more successful. And hopefully, you will be much healthier as time passes.
