Metabolism

HbA1c

Your average blood sugar over the past three months, a steady read on how your body handles sugar.

What it measuresShare of haemoglobin with sugar attached, a three-month average
Included inEssentialLongevityMax
Unitmmol/mol
What it is

Sugar in your blood sticks to haemoglobin in red blood cells. Because those cells live about three months, HbA1c shows your average, not a single moment.

HbA1c moves slowly, so following it over time shows the direction you are heading.

What affects your levels

A diet high in refined carbohydrates, stress, short sleep, little movement and extra weight can all push it up. Genes play a part.

Because it is read from red blood cells, anything that changes how long they live, such as recent blood loss or a blood donation, and some medicines can make HbA1c read higher or lower than your true average.

Food

Foods that help

Fibre, protein and healthy fats slow how fast sugar enters your blood.

  • Whole grains
  • Lentils and beans
  • Non-starchy vegetables
  • Nuts and seeds
  • Fish and eggs
  • Berries

Foods to limit

Fast sugars and refined starch cause spikes that add up over months.

  • Sugary drinks
  • White bread and pastries
  • Ultra-processed snacks
  • Hidden sugars in sauces
  • Excess alcohol
With Pheno

Track it through the year

One value is a snapshot. Following it up shows whether what you changed is working.

See programs
HbA1c · mmol/molIllustration
41393736FebMayAugNov
41393736FebMayAugNov

Related markers

MetabolismGlucoseYour blood sugar at the moment of the test.MetabolismInsulinThe hormone that moves sugar into your cells.MetabolismeAGHbA1c converted into everyday glucose units.

Educational information only — not a diagnosis. Every result is checked against safe limits, and anything critical is escalated for follow-up.

See all 84 markers →