How One Guilford County Woman Lost 70 Pounds and Lowered Her Blood Sugar
For many people, a diagnosis of pre-diabetes or type 2 diabetes can feel overwhelming. But as one Guilford County woman discovered, making gradual and sustainable lifestyle changes can lead to dramatic improvements in health.
After being diagnosed with type 2 diabetes, Beverly Neal partnered with her Cone Health care team to lower her A1C, lose weight, and take control of her health.
The result? A 70-pound weight loss and an A1C that dropped from above 7 to 5.
Watch Beverly's story as well as a 2 Your Well-Being conversation with WFMY and Kara Frazier Clapp, PA-C, at Cone Health Primary Care at Forest Oaks, below.
Keep reading for answers to the most common questions about managing blood sugar and preventing diabetes complications.
In this article
1. What Is an A1C?
"A1C" or a "hemoglobin A1C" is a test that measures your average blood sugar levels over the past two to three months. Think of it as a report card for your average average blood sugar levels.
A1C levels range from:
- Normal: Below 5.7%.
- Pre-diabetes: 5.7% to 6.4%.
- Diabetes: 6.5% or higher on two separate tests.
High blood sugar affects much more than diabetes alone. According to Kara Frazier Clapp, PA-C, with Cone Health Primary Care at Forest Oaks, unmanaged diabetes can increase the risk of:
- Heart attack
- Stroke
- Kidney disease
- Vision problems
- Nerve damage
- Skin complications
Tracking your A1C helps your health care provider understand whether your treatment plan is working and whether changes are needed. Lifestyle strategies can help reduce these risks and improve overall quality of life.
2. What Is the Best Diet for Managing Blood Sugar?
A healthy diabetes-friendly diet focuses on balancing carbohydrates while increasing protein and fiber.
Helpful foods include:
Lean Proteins
High-Fiber Foods
- Leafy green vegetables
- Broccoli
- Green beans
- Other non-starchy vegetables
Foods to Limit:
- Processed sugars
- Prepackaged snacks
- White bread
- Sugary desserts
- Refined carbohydrates
Many people focus on desserts but overlook hidden sugars found in these everyday foods and drinks.
- Sweet tea
- Flavored coffee beverages
- Sports drinks
- Juice drinks
- Salad dressings
- Sauces
- Condiments
- Flavored yogurt
The goal is not to eliminate carbs completely. Instead, focus on smarter food choices and portion control.
A good habit is turning products over and reading the Nutrition Facts label instead of relying on marketing claims on the front of the package. Learn how to interpret carbohydrates, sodium and fats on a food label in this video series with Katt Watts, registered dietitian.
3. How Can I Prevent Blood Sugar Spikes?
One simple strategy is pairing complex carbohydrates (fibers and starches) with protein or healthy fats.
For example, instead of just eating an apple, try this formula: Apple (carbohydrate) + peanut butter (protein and fat)
Instead of eating a carbohydrate alone, adding protein or healthy fat helps slow digestion and reduces the rapid rise in blood sugar after eating.
Other examples include:
- Whole grain crackers + cheese
- Vegetables + hummus
- Greek yogurt + nuts
- Fruit + a handful of almonds
4. How Much Exercise Do I Need?
You do not need to become a marathon runner to improve your blood sugar.
The general recommendation is:
150 minutes of exercise per week
That breaks down to:
- 30 minutes a day
- 5 days a week
Walking is one of the best and easiest ways to get started.
If you're currently inactive, start small:
- 10 to 20 minutes a day
- One or two days per week
Then gradually increase your activity level over time. Consistency matters far more than perfection.
5. How Can I Stay on Track While Traveling?
Vacations and summer schedules can disrupt healthy routines, but a little preparation can make a big difference.
Plan Ahead: Pack enough medication and testing supplies. Check prescription refill dates before leaving.
Store Medications Properly: Some medications, including insulin and certain GLP-1 medications, may require refrigeration.
Don't Skip Meals: Keeping a regular eating schedule can help prevent blood sugar fluctuations.
Enjoy Treats in Moderation: Vacation doesn't mean you have to avoid your favorite foods completely. Focus on balance and portion control.
6. Are Continuous Glucose Monitors Worth It?
Continuous glucose monitors (CGMs) have become increasingly popular for people living with diabetes.
Benefits include:
- Fewer finger sticks
- Real-time blood sugar monitoring
- Better understanding of daily blood sugar patterns
- Improved treatment decisions
Kara Clapp, PA-C, describes the difference this way:
- A finger-stick reading is a snapshot.
- A continuous glucose monitor gives you the full movie.
CGMs can be especially helpful for people using insulin but are becoming useful tools for many individuals with type 2 diabetes as well.
One of the most common mistakes is believing diabetes management has to be "all or nothing."
Many people try to eliminate all carbohydrates, overly restrict, focus only on sugar while ignoring portion sizes and neglect increasing exercise and protein intake.
These approaches are often difficult to maintain. Instead, successful blood sugar management comes from building habits you can sustain long term. Managing blood sugar doesn't require perfection. Small, consistent changes add up over time.
Whether it's walking a few more days each week, swapping sugary drinks for healthier options, increasing protein and fiber intake or monitoring your blood sugar more closely. Every positive step supports better health.
As Beverly Neal's story shows, gradual lifestyle changes can lead to significant improvements in weight, blood sugar control, and overall quality of life.
