HbA1c: 5.6
Elle Penner, MPH, RD
5 mins
What does an A1c level of 5.6 mean?
A hemoglobin A1c (aka HbA1c or A1c) level of 5.6 is considered optimal.
An A1c of 5.6 means that 5.6% of the hemoglobin in your blood is saturated with sugar. A1c levels between 4 and 5.6 percent indicate good blood glucose control over the last 2-3 months. Maintaining an optimal A1c is important for preventing diabetes and the complications associated with this disease.
How to maintain optimal A1c levels
An A1c level of 5.6% means you have had good blood glucose control over the last few months. A1c tends to increase with age [4], so it’s important to have your levels checked on occasion, especially if you’re at greater risk for prediabetes or diabetes.
Groups that are at greater risk for developing prediabetes/ diabetes include:
- Adults age 45 or older
- People of Black, Hispanic/Latino, American Indian, Asian American, or Pacific Islander descent
- Those with a parent, brother, or sister with diabetes
- Overweight or obese individuals
- People who are sedentary/ not physically active
- Individuals with low HDL (good) cholesterol and/or high triglycerides
- Those with high blood pressure, or who take medicine for high blood pressure
- Women who had diabetes during pregnancy or who have been diagnosed with polycystic ovary syndrome (PCOS)
Regardless of whether or not you’re at increased risk for prediabetes/ diabetes, eating a healthy, balanced diet and being active are key to maintaining optimal A1c levels. Here are some things you can do to maintain a healthy A1c:
- Be physically active for 30-60 minutes most days of the week.
- At every meal, fill half of your plate with non-starchy veggies. Incorporate lean protein and plant-based fats as well, to assist with blood sugar control.
- Avoid refined carbohydrates and too much added sugar. Choose whole-grain carbs such as whole wheat bread/ pasta, quinoa, farro, and steel-cut oats, instead.
- Lose excess weight if you are overweight or obese.
- If you have diabetes, follow your diabetes treatment plan.
- Lower stress levels and get adequate sleep to help balance hormone levels that can affect blood sugar.
References
- All About Your A1C. (2018, August 21). Centers for Disease Control and Prevention. https://www.cdc.gov/diabetes/managing/managing-blood-sugar/a1c.html
- Diabetes Risk - What Causes Diabetes. (n.d.). American Diabetes Association. Retrieved September 14, 2021, from https://www.diabetes.org/diabetes-risk
- Cherney, K. (2020, June 18). A Complete List of Diabetes Medications. Healthline. https://www.healthline.com/health/diabetes/medications-list
- Pani, L. N., Korenda, L., Meigs, J. B., Driver, C., Chamany, S., Fox, C. S., Sullivan, L., D'Agostino, R. B., & Nathan, D. M. (2008). Effect of aging on A1C levels in individuals without diabetes: evidence from the Framingham Offspring Study and the National Health and Nutrition Examination Survey 2001-2004. Diabetes care, 31(10), 1991–1996. https://doi.org/10.2337/dc08-0577
