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Hemoglobin is a protein in red blood cells that carries oxygen throughout the body. Glucose binds to hemoglobin in the bloodstream, forming glycosylated hemoglobin, also known hemoglobin A1c. The hemoglobin A1c test measures the amount of sugar in the blood. (source, source)
Low hemoglobin A1c levels can stem from physiological factors linked to insulin production and utilization, which are primarily influenced by the pancreas and muscle tissue. From a nutritional standpoint, a diet low in carbohydrates and sugars may lead to reduced hemoglobin A1c levels, as these nutrients impact blood sugar regulation. (source, source)
Prioritize Carbohydrates: Consumption of carbohydrates is associated with higher hemoglobin A1c levels. (source) Carbohydrates are broken down by digestive enzymes into glucose, which enters the bloodstream and may bind to hemoglobin when blood sugar levels are high, increasing hemoglobin A1c levels over time. (source) Recommendation: Consume at least three servings of carbohydrates, like rice and fruits, daily.
Incorporate Organic Fruit Juice: Consumption of glucose is associated with higher hemoglobin A1c levels. (source) Fruit juice contains simple carbohydrates, which are quickly broken down into glucose, which then enters the bloodstream. Simple carbohydrates can cause a faster and higher rise in blood sugar due to their lack of fiber, thus increasing hemoglobin A1c levels over time. (source, source) Recommendation: Drink 8 oz of organic juice.
Supplement with Carbohydrates: Consumption of glucose is associated with higher hemoglobin A1c levels. (source) Carbohydrates are broken down by digestive enzymes into glucose, which enters the bloodstream and may bind to hemoglobin when blood sugar levels are high, increasing hemoglobin A1c levels over time. (source) Recommendation: Supplement with at least 15-30 g around the training window.
Elevated hemoglobin A1c levels can be influenced by physiological factors such as insulin resistance and impaired glucose metabolism, which may affect organs like the pancreas and liver. From a nutritional perspective, a diet high in refined sugars and carbohydrates can contribute to sustained high blood sugar levels, leading to increased hemoglobin A1c. (source, source)
Limit Simple Carbohydrates: Consumption of carbohydrates has been associated with higher hemoglobin A1c levels. (source) Simple carbohydrates are quickly broken down into glucose, which then enters the bloodstream and binds to hemoglobin when blood sugar levels are high. (source, source) Limiting intake of simple carbohydrates will help regulate hemoglobin A1c levels. Recommendation: Limit consumption of refined foods, like pasta, white bread, and sugar.
Incorporate Cinnamon: Consumption of cinnamon has been shown to elicit positive effects on blood glucose levels. Research suggests that cinnamon upregulates cellular glucose absorption and activates insulin signaling pathways that cause a reduction in blood glucose, which helps regulate hemoglobin A1c levels. (source) Recommendation: Consume up to 1 tsp of cinnamon daily.
Train Regularly: Aerobic and resistance training have been shown to reduce hemoglobin A1c. (source) Exercise helps to reduce hemoglobin A1c through multiple mechanisms. Muscle enhances cellular glucose uptake, independent of insulin, while also increasing insulin sensitivity. (source) Further, data suggests that exercise improves beta cell function, which improves blood sugar control and regulates hemoglobin A1c levels. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. Follow a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week. Follow a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each exercise should be taken within two repetitions of failure.
Avoid Prolonged Sitting: Walking has been shown to positively affect blood glucose levels. (source) Exercise helps to reduce hemoglobin A1c through multiple mechanisms. Muscle enhances cellular glucose uptake, independent of insulin, while also increasing insulin sensitivity. (source) Further, data suggests that exercise improves beta cell function, which improves blood sugar control and regulates hemoglobin A1c levels. (source) Breaking up prolonged periods of sitting with movement will help regulate hemoglobin A1c. Recommendation: Do a daily structured walk of at least one mile.
Supplement with Berberine: Berberine supplementation has been shown to decrease hemoglobin A1c levels. (source) Berberine supports healthy hemoglobin A1c levels through a variety of mechanisms. Berberine increases the activity and proliferation of insulin beta cells and promotes glucose uptake and insulin receptor expression while reducing inflammation. (source, source, source) Recommendation: Supplement with at least 1 g of berberine daily.
