What does an A1c level of 5.4 mean?

A hemoglobin A1c (aka HbA1c or A1c) level of 5.4 is considered optimal. 

An A1c of 5.4 means that 5.4% 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 5.4% means you have had good blood glucose control over the last few months. A1c can increase naturally 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

• Individuals with a parent, brother, or sister with diabetes

• Those who are overweight or obese

• People who are physically inactive 

• 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 greater 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: 

• Get 30-60 minutes of physical activity most days of the week. 

• Fill half of your plate with non-starchy veggies at every meal, and incorporate lean protein and plant-based fats 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.

• Manage stress and get adequate sleep to help balance hormone levels that can affect blood sugar.