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NFT: Ways to reduce A1C levels

Payasdaddy : 10/13/2021 11:52 am
58 yrs old. Mine has crept up, been hovering @ 5.9, last test was 6.1%
I am surprised since my fasting glucose in 94 and I actually ate a bowl,of cereal with coffee/ cream, coffee mate 3 hrs prior
Just have no clue why my a1c is getting close to a danger zone if GTF isn’t spiking
I eat pretty well but still much on sugary stuff and processed foods. Not ridiculous but probably too much. I train like a maniac, either by weights 4-5 x per week or some cardio. I do 12k steps a day ,a lot that is active. I have a bow flex max trainer I do HIIT like train8ng on couple times a week

My first thoughts.
1) tighten up diet more. At my age I tend to eat like a teenager at times when I do eat bad. Always knew I may have to stop that
2) Intermittent fasting. I can do a 16/8. ( or at least 15/9) by just drinking black coffee in the morning. Usually stop eating by 7:30 pm. Eating some eggs/ toast at 11:30 am no issue. Work part time or at home so no big issue there
3). Increase cardio. I always do some but it’s more of the 20 minutes max to get my heart rate to around 85%. Theoretically I can do maybe longer duration/ less intense more often
4) I tend to eat package food more than I should, no straight sugar but I know there are crappy carbs in there

Looking for any good thoughts. I want to do this naturally
I won’t say I am not a medication guy but that has to be the last line of defense
Wanna do this myself. At least to get a1c to stop going upward and stick to the 5.8/5.9 area. Appreciate the input
I  
jtfuoco : 10/13/2021 12:01 pm : link
Have found just adding fiber like benifiber and a few others into a mid morning drink and mid afternoon drink has cut down my A1C and cholesterol it's simple and works at least for me but of course u am already on a really low carb diet
A few things..  
Bob from Massachusetts : 10/13/2021 12:05 pm : link
94 is not that good for a fasting glucose, so not a problem. You should get one fasting.

For HbA1C, really the best thing you can do is weight loss, which goes along with a sensible diet, not a crazy diet someone advocates. I am not convinced the type of diet is all that important, but balanced percentages of fat, carbs, and protein with whole grains and appropriate calories based on your size makes sense (no or little processed food).

Good luck with it!
You exercise enough  
family progtitioner : 10/13/2021 12:05 pm : link
Its all in the diet. Low carb, low glycemic index. M

What is your waist size? That’s a big indication of glucose intolerance
not a diabetic  
I Love Clams Casino : 10/13/2021 12:06 pm : link
but am in the "biz"

The best way to control is to get a CGM system, a constant glucose monitoring system.

These systems apply a monitoring device to your body and with input from your doctor provide for therapeutic adjustments to your eating habits and your daily routine.

Some diabetics can eat M&M's and their blood sugar goes through the roof, others can with no issues, while the same person who can eat M&M's can't even look at a beer, or their sugar goes haywire.

These systems are prescribed by your doctor.

Heck, even people who aren't diagnosed with diabetes use them as a way to monitor what their blood sugar is doing, athletes and the like
RE: not a diabetic  
family progtitioner : 10/13/2021 12:10 pm : link
In comment 15412015 I Love Clams Casino said:
Quote:
but am in the "biz"

The best way to control is to get a CGM system, a constant glucose monitoring system.

These systems apply a monitoring device to your body and with input from your doctor provide for therapeutic adjustments to your eating habits and your daily routine.

Some diabetics can eat M&M's and their blood sugar goes through the roof, others can with no issues, while the same person who can eat M&M's can't even look at a beer, or their sugar goes haywire.

These systems are prescribed by your doctor.

Heck, even people who aren't diagnosed with diabetes use them as a way to monitor what their blood sugar is doing, athletes and the like


I find it difficult to get them covered by insurance. I guess he could pay out of pocket
I guess I was thinking if I have some residual carbs in my system  
Payasdaddy : 10/13/2021 12:27 pm : link
And Fasting glucose is only 94, spikes aren’t an issue
I suppose that’s why they focus on a1c more than that

I know it could be 6.1 the rest of my life and it wouldn’t be an issue. Just need to stop the progression
Never knew about the fiber angle, that’s starting today
Gonna do Intermittent fasting too. I find they pretty easy HIIT in fasted state a helps fat burning

My waistline. Around 35/36. At 5’11 208. Been weight lifting 40 yrs so still decent amount of muscle. But a few bad meals, right to my waist. And an xtra inch of fat there. I never been a 32 waist guy, well not since college. But always make sure I fit in a 34 jeans or dockers without love handles rolling out. Basically my own personal barometer. That being said, a few pds 8n the waistline makes all the difference in the world aesthetically. So yeah, like most, I could tighten up mid section more. 3-4 pds lighter for me I have to reset my base weight. It all starts today.
RE: I guess I was thinking if I have some residual carbs in my system  
family progtitioner : 10/13/2021 12:45 pm : link
In comment 15412044 Payasdaddy said:
Quote:
And Fasting glucose is only 94, spikes aren’t an issue
I suppose that’s why they focus on a1c more than that

I know it could be 6.1 the rest of my life and it wouldn’t be an issue. Just need to stop the progression
Never knew about the fiber angle, that’s starting today
Gonna do Intermittent fasting too. I find they pretty easy HIIT in fasted state a helps fat burning

My waistline. Around 35/36. At 5’11 208. Been weight lifting 40 yrs so still decent amount of muscle. But a few bad meals, right to my waist. And an xtra inch of fat there. I never been a 32 waist guy, well not since college. But always make sure I fit in a 34 jeans or dockers without love handles rolling out. Basically my own personal barometer. That being said, a few pds 8n the waistline makes all the difference in the world aesthetically. So yeah, like most, I could tighten up mid section more. 3-4 pds lighter for me I have to reset my base weight. It all starts today.


Need to work on getting rid of that visceral belly fat. That’s where all of this glucose intolerance/ systemic inflammation comes from. The abdominal adipose tissue is basically it’s own organ, but not one beneficial to the body. Dietary change with low carb low glycemic index and intermittent fasting should help out. Get that waist down to 34
Hi! I am actually an endocrinologist  
KSIXI : 10/13/2021 12:48 pm : link
So I had to chime in to say sometimes, you can see increases in A1c just by aging and through NO fault of your own!

As we age, so does our pancreas. As long as you adhere to a healthy, low to moderate carbohydrate diet and limit some of the shitty stuff and exercise, you're doing what you need to do.

Your physician may eventually prescribe metformin to delay progression to diabetes.
RE: RE: not a diabetic  
I Love Clams Casino : 10/13/2021 12:52 pm : link
In comment 15412022 family progtitioner said:
Quote:
In comment 15412015 I Love Clams Casino said:


Quote:


but am in the "biz"

The best way to control is to get a CGM system, a constant glucose monitoring system.

These systems apply a monitoring device to your body and with input from your doctor provide for therapeutic adjustments to your eating habits and your daily routine.

Some diabetics can eat M&M's and their blood sugar goes through the roof, others can with no issues, while the same person who can eat M&M's can't even look at a beer, or their sugar goes haywire.

These systems are prescribed by your doctor.

Heck, even people who aren't diagnosed with diabetes use them as a way to monitor what their blood sugar is doing, athletes and the like



I find it difficult to get them covered by insurance. I guess he could pay out of pocket


The effects of overall improved health mitigate the additional cost of the sensors. You insurance company is thinking too small
Been there. Done that.  
Red Dog : 10/13/2021 1:06 pm : link
Got my A1C down significantly by some relatively minor adjustments to my lifestyle.

First, don't fast. Eat regularly but eat less by eating smaller portions and smaller overall meals. Snacks are OK during the day, but keep them healthy, like a little fruit or veggies or a handful of nuts. Walnuts are particularly good for you, but go real easy on peanuts. And watch what you are eating. Avoid sweets as much as possible but allow yourself a little treat now and then.

Do not eat sugar or common sugar substitutes beyond what's naturally in foods. Use honey - the darker the better - and/or a little pure natural maple syrup for sweeteners. DO NOT consume any of that ersatz syrup they sell in the grocery stores - it's mostly cane sugar.

Stay out of fast food places where you end up with fried foods and a soft drink. Stop consuming soft drinks and artificially sweetened fruit drinks. You would be surprised how much this really helps because they are all full of sugar or those awful sugar substitutes. Avoid high fructose corn syrup because that's just another sugar.

Cut down on alcohol, especially beer. Save this stuff for special occasions.

This really worked for me.
Solution to high A1C ? Test, test, test.  
Ron from Ninerland : 10/13/2021 1:07 pm : link
My random glucose in Febuary was 177. At the end of June my A1C was a horrible 8.0 and I was diagnosed with diabetes. I took a course in nutrition, was put on 500mg of metaformin and given a blood glucose test kit. On October 15th I'll take another A1C test but of lowered my fasting/pre meal glucose to the 90's or low 100's, after a light meal 110's or low 120's, after a meal in which I've "cheated" high 130's to low 140's.

What I've discovered is that I have to test frequently. When I was first diagnosed I tested 5 times a day and I still test 3 times a day. You need to find out what diet is right for you, what kind of food are causing spikes and what is OK. Another thing I've learned is that good/bad food is not intuitive. For example white potatoes have more carbs than sweet potatoes. For me white potatoes and rice are particularly bad however fruit and small desserts such a yogurt and honey or even dark chocolate cause no problems. I suspect everybody is different.

An A1C of 6.1 works out to an average glucose of 128. If your fasting glucose is low, you're getting some huge spikes somewhere.

Since you're not a diabetic insurance probably won't cover a test kit, but their not expensive. A test meter is about $50. a months worth of test strips and lancets can be had for about $100. You can find them on Amazon, I don't think you need a prescription.
Some naturo/homopathic approaches include  
BocaGene : 10/13/2021 1:15 pm : link
ALA - Alpha Lipoic Acid - 500mg 2x day
Ground up cinnamon sticks - 1/2 teaspoon 2x day

My wife just started this for her Type 2, but it is too early to know yet.
Appreciate the great feedback  
Payasdaddy : 10/13/2021 1:19 pm : link
Definitely will work on the visceral fat on waist. That’s a no brainer
I have actually read metformin May be the best anti aging drug out there
Don’t know it’s long term effects though
My first course of action will be to test frequently to see wtf is spiking me so bad
I don’t really drink anymore, sure I had a bourbon during fury/ wilder this weekend and will drink a few before metal concerts. But that’s really 10x a yr at this point. Don’t really drink beer
Will review things to do with dr. Fiber makes most sense. I don’t eat enoug and I need a hecka lot more veggies. My RBC lower than it should be. 4.3
So it’s gonna fiber/spinach/ kale etc. much less processed foods. I don’t drink soda so don’t have that excuse. Luckily I like to challenge myself there is no downside to trying to get half a six pack on my waist and eating healthier food
Sometimes u need a kick in the ass. Here it is. My potential mortality. Will tackle this the way our NYG inept defense isn’t
The Struggle is real  
SgtDog : 10/13/2021 1:29 pm : link
I am insulin dependent and have been fighting diabetes for over 20 years. At 6.1 you can get that down without meds. In fact 20 years ago you wouldn't have even been diagnosed as diabetic and pre-diabetic didn't exist. It is fantastic that you and your doctor are aware and working on this now.

Identify your weaknesses. Not just diet also include exercise, and daily activity level, sleep, water consumption overall health. These all have an impact on your levels. A bad tooth or lingering illness will elevate your levels the same or more then a bowl of ice cream. Staying hydrated reduces levels. Daily activity also impacts your levels. Working out 3x's a week is great but keep moving regularly every day. New fitness apps are great tool as they track daily steps and also steps per hour so setting a goal like 250 steps per hour lead to a positive effect on levels.

Have meals or even days without starches. Instead of potatoes, rice and pasta have a veggie like broccoli, salad or other favorite veggie. Chicken cooked on the grill with cajun spice and broccolli are my go to. Fills me up satisfies my desires for a starch.

Watch out for dressings and sauces either adding them to a meal or cooking with meal. Chinese food (one of my favs) is terrible. The carbs and sugars are abundant and have a high glycemic value even ordering without the rice is terrible because the sauces they cook with contain the delcious yet bad stuff.

Sugarfree aint always free. Legally sugar alcohols can be listed as not having any carbs yet they will cause a spike.

Good luck and again its good you are addressing this now and instead of when it gets bad.
Sgt dog  
Payasdaddy : 10/13/2021 2:03 pm : link
Thanks for the input
Hydration may have been a factor. I usually don’t drink a ton of water till I am thirsty, had a bunch of caffeine and sugar free energy drink before I went to gym. And then Kaiser labs right next door. Yeah. I know pre diabetes didn’t exist. I never took an a1c test till 2012. So I have no idea what baseline was
It’s was 5.9 then and has been 5.8 or 5.9 thru 2020. All of a sudden it’s 6.1
RE: Sgt dog  
Ron from Ninerland : 10/13/2021 2:30 pm : link
In comment 15412220 Payasdaddy said:
Quote:
Thanks for the input
Hydration may have been a factor. I usually don’t drink a ton of water till I am thirsty, had a bunch of caffeine and sugar free energy drink before I went to gym. And then Kaiser labs right next door. Yeah. I know pre diabetes didn’t exist. I never took an a1c test till 2012. So I have no idea what baseline was
It’s was 5.9 then and has been 5.8 or 5.9 thru 2020. All of a sudden it’s 6.1
I have Kaiser too. Their diabetes nutrition course is well worth it.
I went from 10.0 to 5.0 A1C in six months  
X : 10/13/2021 2:59 pm : link
It's not you but your age so you have to adjust your eating habits:

I don't know if you drink soda but stop or cut back drastically
Cut your carbs and eat more protein (fatty fish like Salmon), especially for your last meal.
Ease back on sweets.
Metformin will help a lot and they basically give it to you for free.
Keep up with your exercise.
Fasting will make your glucose go up, don't ask me why but whenever I check my glucose in the morning without breakfast, it is higher.
Be careful what you eat for Fruits. Some have a lot of natural sugar and and your glucose will go sky high.
Obviously, see your doctor

My A1C has been constant at 5 for 3 years now. And I cheat with sweets but don't go crazy at Halloween or any other time of the year.

Good luck. Diabetes isn't fun but it is easily controllable once you change some habits.


One more thing  
X : 10/13/2021 3:02 pm : link
I didn't really look at the other comments much but saw about increasing your water intake.

It is absolutely a good idea to drink a lot of water however I was drinking too much water which made my chloride and sodium bad. My doctor had me cut back my water consumption to 64 ounces a day. I was literally drinking twice that much!
please keep in mind that diabetes  
I Love Clams Casino : 10/13/2021 3:25 pm : link
doesn't operate the same way in different people.

These experiences are anecdotal. The "do this it worked for me" may have absolutely no effect on you.

Also, people afflicted with diabetes tend to test their sugar at times when it is changing, say after a meal. This is a single glucose reading, and on it's own, may be completely useless. Additionally your A1C is an average.

Constantly monitoring is a much better way to understand exactly what your body is doing. One reading of glucose is a static picture in time. Constant monitoring is motion picture in comparison.
Great thread  
Ten Ton Hammer : 10/13/2021 3:29 pm : link
And I'm wondering if you guys can help. My girlfriend is Type 1, and has been dealing with it since her teens. She does have the monitoring system and uses it, but she struggles with diet and exercise and hydration.

I want to help, and she's asked for help, but when trying to educate myself, it's hard to know what to know and look out for. I do feel like she downplays some of her behaviors, which doesn't help.

Is there an optimal A1C? What determines that? Her last A1C was 8, which she recognizes is high.

When it comes to sweeteners, what's safe? She uses splenda, but I've heard it's not ideal.
What causes spikes and valleys in levels. She is prone to significant swings based on diet. I'm a little concerned she may be over-doing her insulin usage to compensate for her questionable diet.
glycemic index  
Hilary : 10/13/2021 6:13 pm : link
Every food has a glycemic index which reflects the extent to which the food raises blood sugar. 50 or less is good. 70 or above bad. Check the glycemic index of the foods that you eat.

Have your coffee without sugar.
10 Supplements to Help Lower Blood Sugar  
Ira : 10/13/2021 7:18 pm : link
1. Cinnamon
2. American Ginseng
3. Probiotics
4. Aloe Vera
5. Berberine
6. Vitamin D
7. Gymnema
8. Magnesium
9. Alpha-Lipoic Acid
10. Chromium

Read the article in the link below for details.

Link - ( New Window )
Re: Splenda  
Payasdaddy : 10/14/2021 12:12 am : link
I used it liberally in my morning coffee or a bowl of oatmeal.
But coffee is one a day Never get a spike , at least a couple hours during a fasting glucose test
Changed Splenda up a bit, now it’s a combo of trulia, Splenda and allulose to mix it up
I don’t do soda. Ma6be a few a yr
Thinking about mixing in some semi paleo meals, try not to eat carbs without protein
Lean towards lowers glycemic carbs
Supplements: Going ALA, chromium, cinnamon and ginseng. All suppose to help
Soluble fiber. Gonna go 25-30 grams a day
Plan on cutting waistsize. Going to Maui in 10 days so been trying to anyway
To anyway 5 pds in midsection is the difference from me looking middle aged or 40
Doctor agreed my plan. Gonna give it 4 months and get retested.
Wife is a Kaiser physician so she can get me Glucose testing stuff from there no charge
Payasdaddy. If you are going to reduce your A1C, you have to  
Marty in Albany : 10/14/2021 6:48 pm : link
reduce your intake of carbs. There is no magic cure, but the process is easy enough to describe.

1. Don't eat anything unless you KNOW how many carbs are in it.
(The carbs per serving is on the label)

2. See 1. above.

Cutting carbs  
PEEJ : 10/14/2021 9:26 pm : link
and intermittent fasting did it for me.

Check out preparing carb heavy foods by chilling them after cooking to create resistant starch
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