A comprehensive guide to understanding and managing your health numbers, specially tailored for Asian Americans living with diabetes.
As a Registered Dietitian and Certified Diabetes Care and Education Specialist with extensive clinical experience working with Asian American communities, I’ve heard this question countless times: “What do all these numbers mean?” I’m Karen Lau, and I’m here to help you understand your health numbers in a way that makes sense for you and your cultural background.
Why Numbers Matter for Asian Americans 📊
In my years of clinical practice, I’ve observed how our bodies respond differently to various health factors. Did you know that Asian Americans often develop diabetes at a lower body weight compared to other populations? We may also experience more diabetes-related complications if we don’t take early action.
Quick Fact: Throughout my clinical experience, I’ve seen how Asian Americans can develop type 2 diabetes at BMI levels considered “normal” for the general population.
Start Your Number-Tracking Journey:
- Choose a tracking method that fits your lifestyle (digital app or paper journal)
- Set regular check-in times with your healthcare team
- Share your health goals with a trusted family member or friend
- Keep all your numbers in one place for easy reference
Body Measurements: Asian-Specific Standards 📏
One thing I often explain to my clients is that traditional health measurements were primarily based on non-Asian populations – but our bodies are different. Medical experts now recognize Asian-specific guidelines that better reflect our health risks.
BMI Guidelines for Asian Adults
| Category | BMI Range (kg/m²) |
|---|---|
| Normal | 18.5-22.9 |
| Overweight | 23-27.4 |
| Obese | ≥27.5 |
Take Action:
- Calculate your BMI using our Asian-specific BMI Calculator
- If your BMI is above 23kg/m², talk to your healthcare provider about getting screened for diabetes, especially if you have other risk factors such as family history or previous gestational diabetes
- Focus on healthy lifestyle habits regardless of your numbers
Understanding Waist Circumference
Where your body stores fat affects your health. Your waist circumference tends to give us a better idea of your risk for weight-related conditions than BMI alone.
Target Measurements for Asians:
- Men: Less than 35.5 inches (90 cm)
- Women: Less than 31.5 inches (80 cm)
Monitoring Your Waist Size:
Keep an eye on how tight your clothes are, so you can have an idea if you are gaining weight/ belly fat. If you want to take the extra step, you can measure your waist regularly, but make sure you are measuring it correctly. Find out more about proper measurement techniques here.
A1C: Your Three-Month Story 📆
I like to describe A1C as your three-month diabetes story – it shows your average blood sugar over the past three months. Unlike daily blood sugar checks, this number isn’t affected by when you last ate or what time of day you take the test. This number can be used for diagnosis and for determining whether your diabetes care is working well for you.
Understanding A1C Ranges
- Below 5.7%: Healthy range
- 5.7% to 6.4%: Prediabetes range
- 6.5% or higher: Diabetes range
For most adults with diabetes:
- General target: Below 7%
- Your personal target may differ based on your age, health status, and other factors
Clinical Insight: In my practice, I’ve found that small, consistent changes often lead to meaningful improvements in A1C. This might include simple adjustments like taking a 10-minute walk after meals or making small modifications to traditional recipes. The key is finding changes that fit naturally into your daily life and cultural practices.
Your A1C Action Plan:
- Schedule A1C tests every 3-6 months
- Keep a log of your results to track trends
- Prepare questions for your healthcare team
- Celebrate improvements, no matter how small
Daily Blood Sugar: Your Day-to-Day Guide 📈
While A1C shows the big picture, daily blood sugar readings help you make immediate decisions about food, activity, and medication. You can check your blood sugar using a glucose meter or a continuous glucose monitor (CGM).
Target Ranges for Most Adults with Diabetes:
- Before meals: 80-130 mg/dL
- 1-2 hours after starting a meal: Blood sugar peek should stay below 180 mg/dL
Clinical Insight: Through my practice, I’ve found that understanding your individual blood sugar patterns after meals can help you make choices that work best for you. Everyone responds differently to various foods, and knowing your patterns helps you enjoy your cultural foods while managing your blood sugar effectively.
Blood Pressure: Beyond Heart Health ❤️
Blood pressure numbers show how hard your heart works to pump blood. Many Asian Americans are not aware that their blood pressure is too high.
Understanding Blood Pressure Numbers:
- First number (systolic): Pressure when heart beats
- Second number (diastolic): Pressure between beats
- Target for most adults with diabetes: Below 130/80 mmHg
Cholesterol: Finding the Right Balance ⚖️
Your body needs some cholesterol to function, but keeping the right balance is key.
Target Numbers for Most Adults:
- LDL (“bad” cholesterol): Below 100 mg/dL (you may need to lower it further to below 70 mg/dL depending on your heart disease risk)
- HDL (“good” cholesterol): Above 40 mg/dL (men), above 50 mg/dL (women)
- Triglycerides: Below 150 mg/dL
The ABC Foundation of Diabetes Care 🎯
Healthcare providers often refer to the “ABC” of diabetes care because these three key numbers help us understand your overall health: A1C (blood sugar), Blood pressure, and Cholesterol. Think of these as your core health indicators that we monitor regularly.
Your ABC Checklist:
□ Know your current numbers
□ Understand your personal targets
□ Track changes over time
□ Share results with your healthcare team
Working with Your Healthcare Team 🤝
One thing I always tell my clients: You’re the expert of your daily life, while your healthcare team brings medical expertise. Together, you form a powerful partnership.
When to Reach Out:
- Blood sugar readings consistently out of range
- Blood pressure often above your target
- New or unusual symptoms
- Questions about medication side effects
- Changes in your daily routine
Pro Tip: I encourage my clients to keep a running list of questions in their phone or notebook between appointments. No question is too small when it comes to your health! And never too many questions for your provider – they are happy to answer them!
Your Next Steps ➡️
Understanding your numbers is just the beginning. I’d love to help you take the next step in your health journey. Here are three ways we can work together:
- Join our FREE 8-Day Diabetes Transformation Challenge
- Learn practical strategies that honor your cultural traditions
- Build sustainable healthy habits
- Get daily tips and action steps delivered to your inbox
2. Get Your Customized Meal Plan
- Enjoy tasty blood-sugar friendly meals without stress
- Personalized for your preference and need
- Receive nutrition support
3. Book a Complimentary Strategy Call
- Discuss your personal health goals
- Get personalized recommendations
- Learn about available support options
👋 Hi! I’m Karen Lau, a Registered Dietitian and Certified Diabetes Care and Education Specialist with over 15 years of experience helping Asian Americans manage diabetes while honoring their cultural traditions. Want to work together? Book a free strategy call or join our community.
Note: This guide provides general education based on current medical guidelines. Always consult your healthcare team for personalized medical advice.
💡 The Science Behind the Strategies
As your diabetes dietitian, I believe in transparency. Here are the key medical studies and guidelines that inform my recommendations:
- Asian BMI Guidelines: Research showing why standard BMI charts don’t work for Asian bodies
- Asian American Diabetes Risk: Important findings about our unique health challenges
- Blood Pressure Management: Latest research on hypertension in Asian Americans
- Current Diabetes Guidelines: Standards of Care I follow in my practice
Want to dive deeper into any of these topics? Feel free to ask me during our strategy call!