How Quickly Can You Lower Your A1C if You Have Type 2 Diabetes?

From everydayhealth.com

It can take time to reduce your average blood glucose levels and, as a result, get a lower haemoglobin A1C test result when you have type 2 diabetes. An A1C test measures your average blood sugar level, generally reflecting the prior three months before your test.

“This three-month interval is based on the average lifespan of a red blood cell,” says Bethany Gottesman, MD, an endocrinologist at Phoenix Children’s Hospital in Arizona. The A1C test gives clues to how much glucose in the blood is “sticking” to haemoglobin molecules (proteins) in your red blood cells, says Dr. Gottesman.

So as your blood sugar improves and your body replaces red blood cells, your A1C drops. Here, find out how long it may take to lower your average blood glucose and, in turn, reduce your A1C level.

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How Soon Can You Lower Your A1C?

Guidelines for measuring A1C suggest having this test every three to six months, so it’s hard to know how A1C levels behave before the three-month mark. Red blood cells don't get replaced all at once — some fraction are getting recycled all the time, says Gillian Goddard, MD, an endocrinologist and an adjunct assistant professor of medicine at the NYU Grossman School of Medicine in New York City.

Medications for type 2 diabetes can lower blood sugar quickly; some may even work within days.

 “But to see the full effect of a new [treatment], you need to wait the 90 days it will take for all the red blood cells to get recycled and replaced with new ones,” Dr. Goddard says.

“However, the good news is that A1C is influenced more heavily by recent blood sugar levels,” says the endocrinologist Betul Hatipoglu, MD, a professor at the School of Medicine at Case Western Reserve University and the director of Case Center for Diabetes, Obesity, and Metabolism in Cleveland. “With consistent changes in treatment and lifestyle, improvement can begin within a few weeks, although we typically wait about three months to see the full effect.”

Factors That Affect How Quickly You Can Lower Your A1C

Your average blood sugar is the main driving factor in how fast your A1C drops, says Gottesman. Less sugar in your bloodstream means less to attach to the red blood cells over time and add to the A1C measure, she says.

According to Dr. Hatipoglu, these factors also play a role in how fast your A1C can drop:

• Your A1C level when treatment starts
• Diabetes severity
• How long you have had diabetes
• How much insulin your body still makes
• The treatment you’re on
• How consistently blood sugar levels improve

“Someone with a higher starting A1C may see a larger initial reduction, particularly when effective medications are combined with changes in nutrition, physical activity, and weight management,” says Hatipoglu.

Lots of factors cause individual variation, including stress and hormones. And other health conditions, like anaemia, blood disorders that affect haemoglobin, and chronic kidney disease can also push your A1C results lower or higher. “In these situations, glucose monitoring provides additional information,” says Hatipoglu.

Tips for Lowering Your A1C as Quickly as Possible

The best method to lower your A1C uses a combination of medication, exercise, and good nutrition.

Take Your Medications as Prescribed

Your provider may prescribe oral medications like metformin (Glucophage XR, Glumetza, Fortamet), insulin injections, GLP-1 receptor agonists (Ozempic, Trulicity), or SGLT-2 inhibitors (Jardiance, Brenzavvy) to help you manage your blood sugar. “The fastest way to lower A1C is with insulin,” says Goddard. “However, insulin has some drawbacks, including that it can cause low blood sugars and weight gain.”

The best approach combines medication with nutrition, physical activity, and consistent follow-up with your provider, says Hatipoglu.

Adjust Your Diet

The food you eat has a huge impact on your blood sugar levels. Focus on eating a healthy diabetic diet that is rich in whole grains as well as fibre and protein, and avoid processed sugars that tend to raise blood sugar quickly, says Gottesman.

Your provider or dietitian may give you a few tools to help you balance your diet. These may include:

Carbohydrate counting: Carbs are broken down into sugar in your blood, so keeping detailed track of how many you eat and drink can help you limit yourself and give the right dose of insulin.

Plate method: Using a nine-inch-diameter plate, fill half with low-starch vegetables, a quarter with lean protein, and a quarter with healthy carbohydrates. Here are some examples of each:

Low-starch or nonstarchy vegetables

Lean protein

Healthy carbs

Leafy greens


Fish, shellfish


Whole-grain bread, pasta, and rice


Zucchini, yellow squash


Beans, lentils, tofu


Fruits

Broccoli, cauliflower


Eggs

Low-fat yogurt


Tomatoes, eggplant


Low-fat meats


Starchy vegetables (sweet potatoes, green peas, or acorn squash)


Green beans, snow peas


Poultry

Beans

Learn what healthy portion sizes look like for your favourite foods, and follow those guidelines. Avoid soda, juice, and other high-sugar drinks. “Reducing sugary drinks and refined carbohydrates can improve blood sugar within days,” says Hatipoglu.

Alcohol can also make your blood sugar fluctuate, so it’s best to stick with a maximum of one drink a day for women, two for men.

Add Exercise to Your Day

Exercise increases your insulin sensitivity, which means the insulin in your body works better to use the sugar in your blood for energy. “The activity part is particularly important after meals to help the body more effectively utilize the glucose in the food,” says Gottesman.

Research suggests that even a 10-minute walk after lunch may prevent your blood sugar from spiking. And consistent exercise can lower your A1C.

Regular exercise can also help you lose weight, which can make it easier to manage blood sugar levels. Try for 30 minutes a day of moderate-intensity aerobic exercise like walking or cycling most days, plus muscle-strengthening exercises two to three times a week. Your provider can help you develop a safe and effective exercise plan.

Get Better Sleep

Your body may have a harder time managing blood sugar when you don’t get enough sleep. Set yourself up for sleep success by adopting these healthy sleep habits.

• Avoid screens and intense activity an hour or so before bed.
• Eat only light snacks (no heavy meals) near bedtime.
• Follow a calming bedtime routine to prepare your mind for sleep.
• Stop drinking caffeine and alcohol several hours before you want to go to bed.
• Make your sleep space comfortable, cool, and dark.

How to Manage A1C Goals and Expectations

Hatipoglu encourages people not to focus exclusively on how quickly they can lower their A1C. “The goal is to improve blood sugar safely and maintain those improvements over time,” she says.

Goddard agrees, and says it’s often better to lower A1C over several months with your doctor’s adjustments to one or two medications that don't cause low blood sugars, like metformin or GLP-1s, which are medications that help you lose weight and increase the release of insulin to manage diabetes.

“I also want people to understand that progress doesn't have to wait for the next A1C test,” says Hatipoglu. She sees improvements in daily glucose levels, energy, and healthy habits as meaningful steps toward better metabolic health.

“The goal isn't simply to achieve a lower number,” says Hatipoglu. “It's to understand what works for your body and build changes you can sustain.”

The Takeaway

• A haemoglobin A1C blood test shows your average blood sugar over the past two to three months, and you can expect to have this test every three to six months.
• Your blood sugar levels can decrease within days of starting a new treatment, but healthcare providers typically wait 90 days to check your A1C, to get a more accurate picture of your progress.
• You can promote lower blood sugar by following your treatment plan, eating a healthy diabetes-friendly diet, and exercising regularly.

https://www.everydayhealth.com/type-2-diabetes/how-quickly-can-you-lower-your-a1c/

The #1 Whole Grain to Eat to Lower Blood Sugar, Recommended by a Dietitian

From eatingwell.com

You may be tempted to avoid carbs for better blood sugar control, but we think you should make room on your plate for this whole grain (at least) 

KEY POINTS

• Whole grains like barley are rich in fibre, which helps stabilize blood sugar.
• It has beta-glucan, a fibre that supports blood sugar control and reduces post-meal spikes.
• Barley’s antioxidants may lower inflammation—linked to diabetes risk and complications.

A common misconception about blood sugar control is that you should avoid all carbohydrates (carbs). While carbs raise blood sugar levels, not all foods with carbs affect the body in the same way. In fact, experts agree that you can (and should) eat certain carbs, like barley, when you have diabetes. 

There are many types of carbohydrates, ranging from simple sugars to complex whole grains. For people with diabetes, choosing the right type of carbs is key to maintaining stable blood sugar levels. Whole grains, in particular, are an excellent choice because they are rich in fibre, which helps slow the absorption of sugar into the bloodstream. Among the various whole grain options, one of the best choices for diabetes is barley. Keep reading to learn why barley stands out as a nutritious and diabetes-friendly grain.

Credit:  EatingWell

How Barley May Help with Blood Sugar Control

It’s a Whole Grain

A “whole” grain still contains all the parts of the plant—the bran, germ and endosperm. By consuming the grain whole, you reap the benefits of all the nutrients packed inside, like fibre, antioxidants, B vitamins and healthy fats. This combination of nutrients makes whole grains particularly beneficial for preventing and managing diabetes. One review study found that people who ate whole grains had a 24% lower risk of developing diabetes than those who rarely ate them.

For people with diabetes, research has also found a benefit of eating more whole grains. One study found that replacing refined grains with whole grains significantly lowered haemoglobin A1C levels, a measure of blood sugar management. Similarly, a meta-analysis concluded that whole-grain consumption supports improved glucose metabolism in folks with diabetes.

It’s Fibre-Rich

There are two types of dietary fibre—soluble and insoluble—and barley offers both. While they’re both important for overall health, soluble fibre is particularly beneficial for blood sugar management. This type of fibre has been shown to help lower blood sugar levels by slowing digestion and forming a thick gel in the digestive tract, which causes less glucose to be absorbed.

Beta-glucan is a type of soluble fibre that’s well-studied for its health benefits. When it comes to beta-glucan content, oats are typically given all the attention. However, barley contains just as much of this fabulous fibre. 

In one study, consuming 5 grams of beta-glucan daily for 12 weeks was enough to significantly improve haemoglobin A1C. Research also suggests that beta-glucan from barley may help improve post-meal blood sugar management and curb appetite.

It May Help Reduce Inflammation

Chronic inflammation and diabetes have an intertwined relationship. There’s evidence that chronic inflammation can increase one’s risk of developing diabetes, and, on the flip side, inflammation is also a complication of diabetes. Incorporating foods rich in antioxidants, like whole grains, can help neutralize the free radicals to blame for chronic inflammation.

All types of barley are rich in phytochemicals like phenolic acid, flavonoids, phytosterols and tocols (a form of vitamin E), all of which have antioxidant effects and may help combat chronic inflammation.

It’s Versatile and Budget-Friendly

Barley is a budget-friendly pantry staple that can be used in a variety of dishes, from soups to salads. Amp up the fibre content of your soup by combining barley with beans, or incorporate more fibre into classic soup recipes by swapping noodles for barley. This grain’s chewy texture and mild flavour also make it a great option for grain-based salads.

Tips to Enjoy Grains While Maintaining Healthy Blood Sugar

Grains aren’t off limits when you are working hard to keep your blood sugar from getting too high. Here’s how to make them a part of your diet while maintaining healthy blood sugar levels.

• Choose Whole Grains: Whole grains, such as oats, quinoa, brown rice and barley are excellent options to help stabilize blood sugar levels. These grains also provide essential nutrients like vitamins, minerals and antioxidants, making them a healthier choice for overall well-being. 
• Make Half Your Grains Whole: Replacing just one portion of refined grains on your plate with barley may help improve blood sugar levels. Multiple studies have found that mixing barley with white rice improved post-meal blood sugar levels in people with diabetes. This is good news if you love white rice or pasta, as it means you don’t have to go all-in on whole grains. Instead, simply try to make at least half of your grains whole. 
• Vary Your Grains: Barley has a similar nutrition profile to oats—a whole grain that’s linked to weight management and improved blood pressure and blood sugar levels. Barley comes in many forms, with pearled barley being the most common type you’ll find at the grocery store. Pearled barley is partially refined, which cuts down on cooking time but also reduces the fibre and nutrient content. For blood sugar management, opt for whole-grain barley—also called hulled barley—which is higher in fibre and essential nutrients. 

• Our Expert Take 

  Carbs don’t have to be off the table when you have diabetes. In fact, they can be incredibly helpful in managing your condition. Working closely with your healthcare provider and dietitian can help determine how many carbs you should eat daily. Prioritising fiber-rich carbohydrates like fruits, vegetables, whole grains and legumes is a solid strategy for lowering blood sugars. Whole grains, like barley, are not only packed with fibre but also offer essential nutrients that support optimal blood sugar control and overall health.

• https://www.eatingwell.com/best-whole-grain-to-lower-blood-sugar-12068452
  

5 tips for eating out with type 1 diabetes (without the stress)

From diabetesaustralia.com.au

Ever skipped a dinner date or celebration because managing type 1 diabetes felt too hard? You’re not alone and you don’t have to miss out. In our season launch of Life on the Level podcast, dietitian (and T1D legend) Nicole Rizk shares her five tips for eating and drinking out without the stress. 

1. Know your options 

Nicole says doing a little homework will save you some stress when you’re presented with a menu. Many restaurants post their menus online, so you can review them beforehand and plan your options. Fast food outlets also provide nutritional panel information on their websites. As everyone’s body responds differently, Nicole also recommends keeping track of how meals or specific cuisines impact your blood glucose levels to see if any trends emerge.  

2. Keep carbs in check 

Choose a balanced meal that includes vegetables or salad, which helps slow the absorption of the meal, and limiting fatty and deep-fried foods. Nicole also advises against guessing when you’re consuming carbs. Recommended apps or websites can help you estimate the amount of carbs in your meal and drinks, so that you can adjust your insulin intake accordingly.  

3. Understand how alcohol affects you 

Drinking too much alcohol can be harmful to anyone. If you have type 1 diabetes, there are extra things to consider. Nicole explains the biggest concern is an increased risk of hypoglycaemia (a hypo), either while you are drinking or hours later. A hypo can happen because your liver is busy processing the alcohol, instead of releasing glucose. When you’re drinking, it can also be hard for you or your friends to recognise a hypo because some symptoms (e.g. nausea) are similar to being drunk or hungover. 

If you choose to drink, Nicole suggests including carbs before or while drinking, choosing drinks with less sugar and lower alcohol, monitoring your levels and carrying some hypo treatment (like jellybeans). She also stresses the importance of never drinking alone. 

4. Tell your friends  

Nicole recommends going out with friends who are aware of your diabetes, can recognise the symptoms, and know how to help you. Good friends will remind you to monitor your levels, alert you to your sensor if they hear it beeping and check that you’re enjoying yourself. Keep in mind that various activities, such as dancing, can influence your glucose levels.  

5. Monitor your post-party cravings 

The party may be over, but it can take a while for the effects of eating and drinking to pass. The time it takes varies from person to person. Nicole recommends checking your levels before bed and setting an alarm or asking someone to wake you at 3am to recheck them.  

Type 1 diabetes doesn’t mean missing out; it just means being a bit more mindful. With a little prep, some smart strategies, and good friends, going out can be a positive, stress-free and enjoyable experience. If you’re keen to hear the whole episode jam packed with advice, laughs and stories click the link below. 

https://www.diabetesaustralia.com.au/blog/nicole_rizk_life_on_the_level/ 

Dietitians Say This Is the Best Time to Eat Carbs for Better Blood Sugar Management

From health.yahoo.com

When it comes to blood sugar management and the carbohydrates you're eating, there's much more thought put into the "what" and the "how much" than the "when." But is this the right approach, or is there actually a best time to eat carbs for better blood sugar?

Meet the experts: Kendra Haire, R.D.N., L.D., a registered dietitian nutritionist and founder of Radiant Nutrition & Wellness in Leander, TX; Sapna Peruvemba, M.S., R.D.N., a plant-based dietitian and Ph.D. student at Loma Linda University.

"The time of day at which you eat certain foods does matter to an extent when it comes to blood sugar balance, especially in those with type 2 diabetes," says Kendra Haire, R.D.N., L.D., a registered dietitian nutritionist and founder of Radiant Nutrition & Wellness in Leander, TX. Still, that doesn't mean you should be loading all of your carbohydrates for the day into one particular meal. 

Here, dietitians explain when and how to eat carbs for better blood sugar management, plus when it may be helpful to favour other macronutrients instead.

                                                                                                                        Getty Images

When is the best time to eat carbs for blood sugar?

So, is there a "best" time to eat carbs if you're trying to keep your blood sugar stable? "Yes, meal timing may play a role in blood sugar regulation, but I wouldn't tell everyone with diabetes or prediabetes that there is one universally 'best' time to eat carbohydrates," says Sapna Peruvemba, M.S., R.D.N., a plant-based dietitian and Ph.D. student at Loma Linda University. However, she does acknowledge that there is a relationship between your circadian rhythm (or internal clock) and glucose metabolism.

According to research in Frontiers in Physiology, the body's glucose tolerance (or ability to effectively process glucose) peaks in the morning and declines in the afternoon and evening. This may mean that the body is better able to handle carbohydrate-rich foods earlier in the day, but more research is needed. "The American Diabetes Association (ADA) considers this an emerging area of research, and the evidence isn't strong enough to recommend one specific eating schedule for everyone,"
Peruvemba says.

One situation in which timing does matter, whether you have diabetes or not, is when exercise is involved. "Carbohydrates can be particularly useful before physical activity because they provide readily available fuel for working muscles," says Peruvemba. "The amount and timing depend on the type and duration of exercise, as well as the person's blood glucose and medication regimen."

When should you lighten up on the carbs?

If glucose tolerance is highest in the morning and declines throughout the day, it may make sense to slightly taper your carb intake as the day progresses. "For most people, blood sugar levels tend to trend higher as the day goes on. It can be helpful to eat balanced carbohydrates though the day and to keep them on the lighter side in the evening," says Haire. "Eating large amounts of carbohydrate foods in a large dinner meal or as part of a snack close to bedtime can cause blood glucose levels to stay elevated through the night."

Per the ADA, high blood sugar levels in the morning can increase your A1C, a measure of your average blood glucose levels over time and an indicator of how well managed your diabetes is. "If someone with diabetes notices that their blood glucose tends to spike early in the morning, this can be a sign to lighten their evening meal," Haire says.

The bottom line

Ultimately, Haire and Peruvemba say that carbohydrate timing should not be your primary focus when it comes to blood sugar management. "I'd focus more on what kind of carbohydrate you're eating, how much you're eating, and what you're eating it with than obsessing over the clock," says Peruvemba. "Pairing carbohydrates with fibre-rich foods like vegetables and a source of protein or healthy fat can help slow digestion and reduce the likelihood of a large glucose spike. I also recommend spreading carbohydrate intake throughout the day with regular meals and snacks rather than eating a very large amount of carbohydrates all at once."

That said, if you find that eating more healthy, complex carbohydrates earlier in the day and tapering your intake through the afternoon and evening helps you manage your blood sugar better, there's certainly no harm in the strategy—especially if you've discussed it with your healthcare provider. Do what works best for you.

https://health.yahoo.com/conditions/endocrine/diabetes/articles/dietitians-best-time-eat-carbs-120000529.html