An A1C level of 5.7% falls into the prediabetes range, signaling higher-than-normal blood sugar. While this isn’t diabetes yet, it’s a wake-up call to make changes. Small adjustments in diet, like swapping refined carbs for fiber-rich foods, can help stabilize blood sugar. Adding regular movement, even brisk walks, improves insulin sensitivity. Tracking progress with a doctor guarantees these steps work. The positive news? Initial action can turn things around before complications arise.
Understanding Your A1C Level of 5.7
Should someone’s A1C test shows a level of 5.7%, it means their blood sugar has been slightly higher than normal over the past few months. This result falls into the prediabetes range, indicating an increased diabetes risk. While it’s not full-blown diabetes, it’s a warning sign that lifestyle changes can help reverse the trend.
Monitoring A1C levels regularly, ideally every year, helps track progress. A healthcare provider can offer guidance on managing blood sugar levels through small but impactful steps. Eating a healthy diet and increasing physical activity are key strategies.
Even modest weight loss—around 5% to 10% of body weight—can improve A1C levels. The goal isn’t perfection but steady progress to lower the risk of developing diabetes and support long-term health.
Dietary Changes to Lower Your A1C
Making small but powerful changes to what you eat can help bring your A1C levels back into a safer range. Dietary changes like switching to high-fiber foods, such as whole grains, vegetables, and legumes, can improve blood sugar control. A balanced meal with half non-starchy vegetables, a quarter lean protein, and a quarter whole grains creates a diabetes-friendly plate. Limiting sugary foods and processed carbs reduces spikes in blood sugar. Meal planning guarantees healthier choices, like those in the Mediterranean diet, which focuses on fresh, nutrient-rich ingredients.
| Food to Include | Food to Limit |
|---|---|
| Whole grains (quinoa, oats) | Sugary snacks |
| Leafy greens, beans | White bread, pasta |
| Lean proteins (fish, chicken) | Soda, sweetened drinks |
These adjustments can lower A1C and support long-term health.
Exercise and Physical Activity Recommendations
Since an A1C of 5.7 signals borderline risk, adding regular movement can make a big difference in managing blood sugar levels.
Aim for at least 150 minutes of moderate aerobic activity weekly, like brisk walking or cycling, to help lower A1C levels and boost general health.
Strength training twice a week builds muscle, increasing insulin sensitivity and aiding blood sugar control.
Breaking workouts into 20-25 minute daily segments makes exercise easier to stick with.
Choosing enjoyable activities—dancing, swimming, or group classes—keeps motivation high.
Regular physical activity not only supports diabetes management but also lifts mood, reduces stress, and improves wellness.
Small, consistent efforts add up, helping maintain steady A1C levels while strengthening the body and mind.
Every step counts toward better health.
Weight Management Strategies for Prediabetes
A modest 5% to 10% drop in body weight can have a big impact, helping lower A1C levels and reducing the chances of progressing to Type 2 diabetes.
Weight management plays a key role in keeping blood sugar control within a healthy range for those with prediabetes. A balanced diet rich in vegetables, lean proteins, and whole grains supports gradual weight loss while improving insulin sensitivity.
Regular physical activity, like walking or cycling, boosts metabolism and stabilizes A1C levels. Meal planning and portion control prevent overeating, and avoiding sugary snacks helps maintain progress.
While dietary supplements might seem tempting, whole foods work best. A personalized diabetes treatment plan, created with a healthcare provider, guarantees sustainable habits rather than quick fixes.
Small, consistent changes lead to lasting results.
Monitoring and Follow-Up With Your Healthcare Provider
At the time an A1C result of 5.7% shows up, it’s a signal to take action—but not panic. Regular follow-up with a healthcare provider guarantees A1C levels stay on track and prediabetes doesn’t progress.
Scheduling annual check-ins helps monitor changes and adjust lifestyle factors promptly. During visits, providers may review diet, exercise, and blood sugar readings to refine a treatment plan.
Keeping a log of daily habits and glucose levels makes it easier to spot patterns and tweak strategies. Open communication with the healthcare team allows for timely updates and reassurance.
Small, consistent steps—like healthier meals or more movement—add up, and having a professional guide the process keeps goals realistic. Staying proactive now can prevent bigger concerns later.
Conclusion
An A1C of 5.7% signals prediabetes, but small changes can make a big difference. For example, someone like Mark, a 45-year-old teacher, lowered his A1C to 5.3% in six months through swapping white bread for whole grains and walking after meals. Staying consistent with healthy habits and regular check-ins with a doctor helps keep blood sugar in check. Prompt action can turn things around before diabetes develops.