Endocrinologists Are Begging People With High A1C Levels To Stop Doing This One Thing ASAP

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Endocrinologists Are Begging People With High A1C Levels To Stop Doing This One Thing ASAP originally appeared on Parade.
More than than one in 10 American adults has some form of diabetes and, of those, up to 95% have type 2 diabetes. Having this condition means needing to be on top of your glucose levels, including your A1C levels, an average measure of your blood sugar over two to three months. High A1C levels usually mean you have diabetes, but it can also be a marker of prediabetes, a condition in which your blood sugar is elevated but not quite high enough for a type 2 diabetes diagnosis, according to the American Diabetes Association (ADA).Why does this matter? Having high A1C indicates that your body isn't using blood sugar properly. 'The goal function of the body is to place sugar from the food into cells to nourish,' explains , endocrinologist and assistant professor of medicine at GW Medical Faculty Associates. 'Failure of this process is when sugar from food is absorbed into the blood, but cannot move into cells either due to insulin resistance or deficiency.' When that consistently happens, you could be at risk of developing organ damage to your kidneys, eyes, heart and nerves, Dr. Baldwin says. If you have elevated A1C levels or have already been diagnosed with type 2 diabetes, it's best to aim for an A1C that's less than 7%, per the ADA. (If your A1C level lands between 5.7% and 6.5%, you're considered to have prediabetes.)Related: 'Maintaining a healthy A1C indicates that your blood sugar is not high and that greatly reduces the risk of long-term complications,' says , chief of the division of endocrinology at Rutgers Robert Wood Johnson Medical School.Type 2 diabetes is a complicated condition, and it's hard to say that doing any one thing will help your A1C levels come back down. But endocrinologists stress that certain lifestyle factors are crucial with blood sugar control, even if you're on medication. While endocrinologists say it's important to tackle blood sugar control from a variety of angles, there's one habit they repeatedly encourage their patients with high A1C to break.🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊
The No. 1 Habit Endocrinologists Want People With High A1C To Break ASAP
Endocrinologists recommend that people with high A1C rethink how much fast food they eat. 'Fast food typically contains ultra-processed foods that can be toxic to beta cells—cells in the pancreas that produce insulin,' Dr. Baldwin says. (In case you're not familiar with it, insulin is a hormone that helps sugar enter cells, where it's used for energy.)While there is a range with fast food, she points out that foods in this category tend to be high in simple carbohydrates. These carbs 'can be rapidly metabolized into sugar, compounding the problem.' When you eat a lot of simple carbs, it can cause your blood sugar to spike and then crash, making symptoms of type 2 diabetes—and your A1C levels—worse, Dr. Buettner says. Related:
Fast foods also tend to be high in saturated fat, which can worsen your body's ability to use insulin properly, according to Dr. Buettner. It's also often low in fiber (a nutrient that lowers blood sugar), and high in calories, raising the odds of weight gain and worsening blood glucose control, he explains, adding, 'These factors make it harder to manage blood sugar and maintain or lower your A1C."Things that tend to go along with fast food can also be problematic for blood sugar management, points out , endocrinologist and obesity medicine specialist at NYU Langone Health. 'Fast food is frequently consumed alongside sugar-sweetened beverages like soda, compounding the glycemic impact,' she says. Even if fast food isn't a consistent thing for you, Dr. Baldwin suggests being mindful of ultra-processed foods. These are foods that are altered from their usual state and have added ingredients like artificial colors and flavors, along with preservatives for shelf stability and ingredients to preserve texture. (Ultra-processed foods usually come in a package.)Related:Cardiologists Are Begging People With High Cholesterol to Stop Doing This One Thing ASAP
Foods To Focus on Instead
There's no one diet that's going to be "perfect" for every single person with Type 2 diabetes. But the ADA has certain guidelines to help you make choices to support better blood sugar management in the future.
1. Opt for non-starchy vegetables
This should be the foundation of your plate. These vegetables, which include broccoli, cauliflower and spinach, are a good choice because they help fill you up without delivering as many calories and carbs as starchier foods.
2. Eat plenty of protein
Protein is a macronutrient that can help fill you up and support muscle growth. The recommended daily allowance (RDA) of protein is 0.8 grams per kilogram per day for people aged 18 and up, which translates to about 30 to 35 grams of protein per meal for most people. If you eat a plant-based diet, the ADA recommends focusing on beans, hummus, and lentils. Just be aware that these foods have carbs, which may impact your blood sugar.Related:
3. Try to limit carbs when you can
Dr. Buettner suggests being mindful of how many carbs you're eating. 'Do not eat a lot of carbs as they get broken down to glucose in your body and raise blood sugar,' he says.
4. Enjoy fruit too
Fruits count as carbohydrates, but they're different from, say, having white bread thanks to their vitamin, minerals and fiber content.
5. Mix in healthy fats
Healthy fats, which include monounsaturated and polyunsaturated fats, can help regulate blood sugar and protect your heart. The ADA suggests focusing on olive oil, nuts, avocados and certain types of fish.
6. Load up on nutrient-dense food
Foods with high nutritional value support good blood sugar management while giving you the vitamins and minerals you need for good health. The ADA suggests looking for foods that have a good mix of protein, healthy fats, vitamins, minerals and fiber.
7. Hydrate responsibly
Water and zero-calorie drinks are a better choice for blood sugar management than options that contain added sugar, per the ADA.Overall, the ADA recommends using the "diabetes plate" strategy. This is designed to be a jumping-off point for creating healthy meals. With this strategy, take a nine-inch plate and fill half of it with non-starchy vegetables (think: broccoli, spinach, asparagus). From there, have lean proteins fill one-quarter of your plate. The other one-quarter should focus on quality carbs like starchy vegetables, fruits, low-fat dairy products or whole grains.'Portion control and consistent meal timing help reduce glucose variability throughout the day,' says Dr. Jaisinghani. Focusing on good hydration, quality sleep and doing what you can to manage stress levels is also important, she adds. Of course, if you know you have high A1C levels and you've done all of this, it's important to talk to your healthcare provider. They should be able to look at your current management strategy and provide personalized advice from there.
Up Next:Sources:
Type 2 Diabetes. Centers for Disease Control and Prevention
What Is the A1C Test? American Diabetes Association
Dr. Chelsey Baldwin, MD, endocrinologist and assistant professor of medicine at GW Medical Faculty Associates
Dr. Christoph Buettner, MD, Ph.D., chief of the division of endocrinology at Rutgers Robert Wood Johnson Medical School
Dr. Priya Jaisinghani, MD, endocrinologist and obesity medicine specialist at NYU Langone Health
Petrus, R.; Sobral, P.; et al. The NOVA classification system: A critical perspective in food science, Trends in Food Science & Technology, 2021.
Tips for Eating Well. American Diabetes Association
Endocrinologists Are Begging People With High A1C Levels To Stop Doing This One Thing ASAP first appeared on Parade on Jul 24, 2025
This story was originally reported by Parade on Jul 24, 2025, where it first appeared.
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