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Reference tables, calculators, and checklists — free, no sign-up required.
⚕️ For educational use only. These tools do not replace advice from your healthcare provider.A1C ↔ Average Glucose Estimator
Convert between A1C percentage and estimated average glucose (eAG) using the formula validated in the ADAG study: eAG (mg/dL) = 28.7 × A1C − 46.7
Formula: eAG (mg/dL) = 28.7 × A1C% − 46.7 · To convert to mmol/L, divide by 18.02 · ±15% individual variation applies.
Glycemic Index & Glycemic Load Reference Table
Common foods ranked by Glycemic Index (GI) and Glycemic Load (GL) per standard serving. Source: University of Sydney GI Database & ADA dietary guidelines. (GI: Low ≤55 · Medium 56–69 · High ≥70 · GL: Low ≤10 · Medium 11–19 · High ≥20)
| Food | Serving | GI | GL | Category |
|---|---|---|---|---|
| Grains & Bread | ||||
| White bread | 1 slice (30g) | 75 | 10 | High GI |
| Whole grain bread | 1 slice (30g) | 53 | 7 | Low GI |
| Sourdough (white flour) | 1 slice (30g) | 54 | 8 | Low GI |
| Bagel (plain) | ½ bagel (70g) | 72 | 25 | High GI + High GL |
| White rice (cooked) | ½ cup (100g) | 73 | 21 | High GI |
| Basmati rice (cooked) | ½ cup (100g) | 50 | 14 | Low GI |
| Brown rice (cooked) | ½ cup (100g) | 55 | 16 | Low GI |
| Pasta (al dente) | ½ cup cooked (75g) | 41 | 13 | Low GI |
| Rolled oats (cooked) | ½ cup cooked (120g) | 55 | 10 | Low GI |
| Instant oatmeal | ½ cup cooked (120g) | 79 | 17 | High GI |
| Cornflakes cereal | ¾ cup (30g) | 81 | 20 | High GI + High GL |
| Vegetables & Legumes | ||||
| Broccoli | ½ cup cooked (85g) | 15 | 1 | Low GI |
| Spinach | 1 cup raw (30g) | 15 | <1 | Low GI |
| Carrots (raw) | ½ cup (65g) | 35 | 2 | Low GI |
| Sweet potato (boiled) | ½ cup (100g) | 44 | 10 | Low GI |
| White potato (baked) | 1 medium (150g) | 85 | 26 | High GI + High GL |
| Lentils (boiled) | ½ cup (100g) | 32 | 5 | Low GI |
| Chickpeas (boiled) | ½ cup (100g) | 28 | 8 | Low GI |
| Black beans (boiled) | ½ cup (100g) | 30 | 7 | Low GI |
| Fruits | ||||
| Apple | 1 medium (150g) | 36 | 6 | Low GI |
| Orange | 1 medium (130g) | 43 | 5 | Low GI |
| Strawberries | 1 cup (150g) | 40 | 3 | Low GI |
| Banana (ripe) | 1 medium (120g) | 62 | 16 | Medium GI |
| Watermelon | 1 cup (150g) | 72 | 4 | High GI / Low GL |
| Orange juice | ½ cup (125ml) | 57 | 12 | Medium GI |
| Dairy & Protein | ||||
| Plain Greek yogurt | ¾ cup (170g) | 11 | 2 | Low GI |
| Whole milk | 1 cup (240ml) | 39 | 5 | Low GI |
| Eggs | 2 large | 0 | 0 | No GI impact |
| Chicken breast | 90g | 0 | 0 | No GI impact |
| Snacks & Sweets | ||||
| Dark chocolate (70%+) | 30g | 23 | 5 | Low GI |
| Rice cakes (plain) | 2 cakes (18g) | 82 | 14 | High GI |
| Almonds | 30g (~23 nuts) | 0 | 0 | No GI impact |
| Potato chips | 30g | 56 | 12 | Medium GI |
| Table sugar (sucrose) | 1 tsp (4g) | 65 | 3 | Medium GI / Low GL |
Note: GI values are averages from published databases and may vary by ripeness, cooking method, and individual metabolic response. Source: Atkinson, Foster-Powell & Brand-Miller (2008), Diabetes Care; University of Sydney GI Database.
A1C Reference Chart
A1C values, estimated average glucose equivalents, and clinical categories — based on ADA Standards of Medical Care 2024.
| A1C (%) | eAG (mg/dL) | eAG (mmol/L) | Category |
|---|---|---|---|
| 4.0 | 68 | 3.8 | Below normal range |
| 5.0 | 97 | 5.4 | Normal |
| 5.4 | 108 | 6.0 | Normal |
| 5.7 | 117 | 6.5 | Prediabetes begins |
| 6.0 | 126 | 7.0 | Prediabetes |
| 6.4 | 137 | 7.6 | Prediabetes (upper limit) |
| 6.5 | 140 | 7.8 | Diabetes threshold |
| 7.0 | 154 | 8.6 | Diabetes — ADA goal boundary |
| 7.5 | 169 | 9.4 | Diabetes — above ADA goal |
| 8.0 | 183 | 10.2 | Diabetes — above ADA goal |
| 9.0 | 212 | 11.8 | Diabetes — significantly elevated |
| 10.0 | 240 | 13.4 | Diabetes — high risk |
| 12.0 | 298 | 16.6 | Diabetes — very high risk |
Individual A1C targets should be set with your healthcare provider. ADA generally recommends <7% for most non-pregnant adults with diabetes.
Blood Sugar Log Template
A simple 7-day log you can print or use as a reference for tracking readings. Consistent logging over 1–2 weeks can reveal patterns that are useful to discuss with your care team.
| Day | Fasting (waking) | Before Lunch | 2h After Lunch | Before Dinner | 2h After Dinner | Bedtime | Notes |
|---|---|---|---|---|---|---|---|
| Monday | ___ | ___ | ___ | ___ | ___ | ___ | |
| Tuesday | ___ | ___ | ___ | ___ | ___ | ___ | |
| Wednesday | ___ | ___ | ___ | ___ | ___ | ___ | |
| Thursday | ___ | ___ | ___ | ___ | ___ | ___ | |
| Friday | ___ | ___ | ___ | ___ | ___ | ___ | |
| Saturday | ___ | ___ | ___ | ___ | ___ | ___ | |
| Sunday | ___ | ___ | ___ | ___ | ___ | ___ |
Target ranges for most adults with diabetes (ADA): Fasting 80–130 mg/dL · 2h post-meal below 180 mg/dL. Your personal targets may differ — confirm with your care team.
Morning Blood Sugar Management Checklist
A practical daily checklist based on evidence-informed strategies for managing morning glucose levels.
- ✓Test fasting glucose before eating or drinking anything (except water)
- ✓Log the reading along with yesterday's bedtime glucose for pattern tracking
- ✓Note sleep quality — poor sleep directly raises morning cortisol and glucose
- ✓Have a protein-first breakfast — eggs, Greek yogurt, or another low-GI option before any carbohydrates
- ✓Avoid fruit juice — eat whole fruit with fiber intact if fruit is desired
- ✓Take a 10–15 minute walk within 60–90 minutes of eating breakfast
- ✓Take medications as prescribed and at the recommended timing relative to meals
- ✓Hydrate — drink at least 1–2 glasses of water in the morning; dehydration can raise blood glucose
See our article: Morning Blood Sugar — Why It Rises & What To Do
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