Experts have revealed various methods to reduce blood sugar levels without requiring insulin medication.
Numerous studies have shown that consuming foods rich in magnesium and chromium is one proven method.
High blood sugar, or hyperglycemia, is a symptom of diabetes. It occurs when the body doesn’t produce enough insulin or fails to use it efficiently, leading to a build-up of glucose in the bloodstream.
In the UK, over 90% of adults with diabetes suffer from type 2, which can lead to heart attacks, heart failure, strokes, and kidney failure.
High blood sugar can be linked to a deficiency in essential minerals like magnesium and chromium, both vital for managing blood sugar levels.
Spinach and other leafy greens are good sources of magnesium because it’s found in chlorophyll, the green pigment in plants (Image: Getty)
What is magnesium and its benefits?
Magnesium regulates an enzyme known as glucokinase, which transforms glucose into glucose-6-phosphate. When magnesium levels are low, glucokinase activity can decrease, potentially impacting insulin release in the body.
Foods high in magnesium include:
- dark leafy greens
- squash
- pumpkin seeds
- tuna
- whole grains
- dark chocolate
- bananas
- beans
Studies indicate that individuals who consume less magnesium typically have poorer blood sugar regulation and a higher risk of type 2 diabetes than those who consume more.
A review of 26 studies involving 1,168 participants found that those who consistently consumed the most magnesium had a 22% reduced risk of developing type 2 diabetes compared to those with the lowest intake, reports Surrey Live.
While magnesium may be beneficial in regulating blood sugar levels and potentially reducing the risk of diabetes, there isn’t enough evidence to confirm its effectiveness in managing blood glucose for individuals with diabetes who do not have nutritional deficiencies.
Chromium is present in broccoli, lettuce, green beans, potatoes, apples and bananas (Image: Getty)
What is chromium and its benefits?
Chromium is an essential trace mineral for humans, playing a crucial role in how the body processes glucose and maintains stable blood sugar levels.
Foods that are rich in chromium include:
- Mussels
- Broccoli
- Grape juice
- Brewer’s yeast
- Meat
- Wine
- Brazil nuts
- Whole wheat
Chromium can also be found in dietary supplements. The recommended daily intake of chromium depends on age and gender.
Chromium supplements can cause side effects, such as irregular heartbeats, sleep disturbances, headaches, mood changes, and allergic reactions. Pregnant or breastfeeding individuals should avoid taking chromium supplements.
Some clinical studies have discovered that chromium supplements can lower blood sugar levels and reduce the amount of insulin required by people with diabetes. For instance, one study revealed that individuals with type 2 diabetes who took chromium picolinate had improved fasting blood glucose levels compared to those who took a placebo.
While most research on chromium is promising, further investigation is needed, as some studies have yielded mixed or poor results. It’s also worth noting that chromium may be more effective in individuals who are chromium deficient, which typically only occurs if you have overall poor nutrition.
If you’re battling type 2 diabetes or at risk of developing it, it’s crucial to consult your healthcare provider before introducing magnesium or chromium into your regimen.
Dr Amir lists diabetes symptoms
What is diabetes?
Diabetes is a health condition that results in high blood sugar levels.
The NHS explains that there are primarily two types: Type 1 and Type 2, with the latter being more prevalent. While Type 1 diabetes is often diagnosed in children, it can develop at any age.
It’s important to note that while there isn’t a definitive cure for type 2 diabetes, research suggests it can be reversed in some cases. Dietary changes and weight loss may help maintain normal blood sugar levels without medication.
Symptoms of diabetes can vary depending on the type of diabetes and how high your blood sugar is:
- Thirst: Feeling very thirsty
- Urination: Urinating more often than usual, especially at night
- Weight loss: Losing weight without trying
- Vision: Blurry vision
- Fatigue: Feeling very tired
- Skin: Very dry skin
- Healing: Sores that heal slowly
- Infections: Getting more infections than usual, such as gum, skin, and vaginal infections
- Mood: Feeling irritable or having other mood changes
- Ketones: Presence of ketones in the urine
Symptoms of type 2 diabetes can take years to develop, and some people may not notice any symptoms at all. In type 1 diabetes, symptoms tend to come on quickly and be more severe.
Why are non-starchy vegetables so good?
They contain plenty of vitamins, minerals and other important nutrients called phytochemicals. They are a good source of dietary fibre and has been shown to play a part in lowering cholesterol…https://t.co/SgUdyBuwji
— Diabetes.co.uk (@Diabetescouk) October 18, 2024
Other steps to lower your blood sugar levels naturally:
1. Eat more fiber
Fibre helps to slow down the digestion of carbohydrates and the absorption of sugars in your body. This results in a more gradual rise in blood sugar levels.
While all fibre types are beneficial, soluble fibre is particularly effective for enhancing blood sugar management. A diet rich in fibre can also assist those with type 1 diabetes regulate their blood sugar levels. Fibre-rich foods include fruits, vegetables, beans, and whole grains.
2. Drink water
Staying well-hydrated is essential for your kidneys to eliminate excess sugar from your body effectively. Research has shown that individuals who consume more water tend to have a reduced risk of experiencing high blood sugar levels. Plus, it’s important to remember that water is the healthiest choice. Sugary beverages can increase blood sugar levels even further.
3. Exercise regularly
Regular physical activity can enhance your insulin sensitivity, allowing your cells to utilize blood sugar more effectively and lower your blood sugar levels. Some great options for exercise are weightlifting, brisk walking, running, cycling, dancing, hiking, and swimming.
4. Manage carbs
Type 2 diabetes is far more common than type 1 (Image: Getty)
Your body transforms carbohydrates into sugar, and then insulin assists in utilising and storing that sugar for energy. By monitoring your carbohydrate consumption and organising your meals, you can support your body in managing blood sugar levels. A low-carb diet can help avoid sudden sugar spikes and offer lasting advantages.
5. Get enough sleep
Lack of proper sleep can lead to heightened appetite and contribute to weight gain, impacting blood sugar levels. When we don’t get enough rest, cortisol levels rise, and this hormone plays a crucial role in regulating blood sugar.
6. Eat moderate portions
Managing portion sizes can lower your calorie intake, making it easier to keep a healthy weight. Keeping your weight in check supports balanced blood sugar levels and lowers the chances of developing type 2 diabetes.
7. Manage stress
Stress can impact blood sugar levels as well. Engaging in physical activity, practising relaxation methods, and trying meditation can effectively lower stress and blood sugar levels.