Explanation
A1c-Derived Average Glucose provides an estimation of blood glucose levels. (source)
Low
Low A1c-derived average glucose levels can stem from physiological factors such as enhanced insulin sensitivity and efficient glucose metabolism, reflecting the body's ability to effectively manage blood sugar levels. Nutritionally, a diet rich in fiber and low in refined sugars can contribute to stable blood glucose levels, promoting overall health and metabolic function. (source, source, source, source, source)
Optimization
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 daily.
One serving examples: Apple (with skin) (1 medium apple), Brown Rice (cooked) (1 cup), White Rice (cooked) (½ cup), Orange (1 medium orange), Blueberries (1 cup)
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 fl 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 15 to 30 g around the training window.
High
Elevated A1c-derived average glucose (ADAG) levels can stem from physiological factors affecting insulin sensitivity and glucose metabolism, particularly in the liver, muscles, and adipose tissue. Nutritionally, consuming excessive amounts of refined carbohydrates and sugary foods can contribute to higher ADAG levels by increasing blood glucose levels over time. (source, source, source, source, source)
Optimization
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. This includes 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 and a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each resistance training 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: Break up each hour of sitting with at least five minutes of physical activity, such as body weight squats, knee raises, walking, and push-ups. 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.
Associated Biomarkers
