Supplements and Foods to Defeat Diabetes and Glucose Dysregulation

Healthy blood glucose regulation is essential to overall health.

Elevated glucose levels are especially detrimental as they can lead to diabetes, cardiovascular disease, kidney dysfunction, and eye disorders.

A healthy, balanced diet is the foundation of hyperglycemia intervention and prevention. This includes an abundance of micronutrients, antioxidants, and anti-inflammatory compounds from fruits, vegetables, nuts, herbs, and spices.

These beneficial compounds can be consumed within the diet or supplemented when appropriate.

Culinary herbs and spices that have been most researched for their beneficial effects on blood glucose regulation and cardiometabolic health include (Mackonochie 2023).

• Cardamom
• Chilli pepper
• Cinnamon
• Fenugreek
• Garlic
• Ginger
• Nigella seeds
• Turmeric

Micronutrients involved in blood glucose regulation include (Basiri 2023):

Vitamin D

• Vitamin D can directly increase pancreatic beta-cell insulin secretion
• Vitamin D supplementation may significantly improve fasting blood glucose, insulin, and HOMA-IR in those with diabetes

Vitamin B6

• Vitamin B6 may help reduce postprandial glucose levels when combined with a meal containing starch and sucrose
• B6 and B complex can help reduce homocysteine levels and enhance glucose control and renal function in those with diabetes

Vitamin E

• Vitamin E improves the body’s insulin response, helping to reduce blood glucose
• As a potent antioxidant, vitamin E counteracts oxidative stress and the complications from hyperglycemia, especially when combined with vitamin C
• Vitamin E requirements increase with polyunsaturated fatty acid intake and should be adjusted accordingly.

Zinc

• Zinc is required for blood glucose regulation, and a deficiency can promote insulin resistance and increase oxidative stress

Magnesium

• Magnesium is required for several enzymes that participate in glucose regulation
• Magnesium insufficiency, especially serum levels below 1.7 mg/dL (0.7 mmol/L), is strongly associated with diabetes progression and complications
• Hypomagnesemia can cause insulin resistance; conversely, insulin resistance can cause low serum magnesium, perpetuating a vicious cycle.
• Magnesium supplementation can improve insulin sensitivity in those with insufficient magnesium status

Chromium

• Chromium is essential to carbohydrate and lipid metabolism and can improve glycemic control and reduce the risk of diabetes and related complications
• Chromium insufficiency increases the risk of diabetes, inflammation, and cardiometabolic disease
• Optimal chromium status enhances blood glucose balance and decreases diabetes complications

Omega-3 Polyunsaturated Fatty Acids

• Omega-3s may improve blood glucose regulation, inflammation, adiposity, and mental health and may reduce complications of diabetes.

Other

• Both insufficient and excess selenium and iron can contribute to insulin resistance, hyperglycemia, and diabetes.

Plant-based compounds and diabetes

Phytogenic substances as possible options for obesity and diabetes therapies are shown.

Source: Rahman, Md Mominur et al. “The Multifunctional Role of Herbal Products in the Management of Diabetes and Obesity: A Comprehensive Review.” Molecules (Basel, Switzerland) vol. 27,5 1713. 6 Mar. 2022, doi:10.3390/molecules27051713 This article is an open access article distributed under the terms and conditions of the Creative Commons Attribution (CC BY) license (https://creativecommons.org/licenses/by/4.0/).

Plant-based foods, herbs, and spices that may help regulate blood glucose include blueberries and other berries, broccoli, cinnamon, citrus, coffee, fenugreek, ginger, grapes, leafy green vegetables, olives, peanuts, soybeans (non-GMO), stevia, tomatoes, turmeric, and rosemary (Mackonochie 2023, Hekmat-Ardakani 2023, Rahman 2022)

Additional medicinal plant-based foods that support healthy blood glucose levels include (Ansari 2023):

• Whole grain-containing foods (e.g., brown rice, brown flour oatmeal, quinoa, millet, or amaranth)
• Fiber-rich vegetables, such as roasted sweet potatoes, raw arugula, lightly cooked kale, spinach, and other vegetables, provide fiber and micronutrients.
• Fresh and plain frozen fruits can contribute essential nutrients, phytonutrients, and fiber and can be counted towards daily carbohydrate requirements.
• Black beans, tofu, tempeh, peas, lentils, common beans, garbanzo beans, green beans, and focus beans are varieties of canned or dried beans are good choices for plant-based proteins and dietary fibers with potential antidiabetic effects
• Dairy products can support insulin metabolism, including Parmesan cheese, ricotta cheese, cottage cheese, low-fat or skimmed milk, and low-fat Greek or plain yogurt
• Skinless, boneless chicken, salmon, sardines, tuna, other oily fish, white fish fillets, skinless turkey breast, and eggs are rich sources of proteins
• Natural flavorings, seasonings, spices, herbs, and healthy-fat dressings can also be beneficial.
• Vinegar, olive oil, mustard, any spice or herb, spicy sauces, and salsa are all good flavoring agents.
  
  

Medicinal Plants and Diabetes Risk

Antidiabetic effects of 20 medicinal plant-based foods on body weight and cells and organs (pancreas, blood vessels, intestine, liver, skeletal muscle, adipose tissue, and β-cells) associated with diabetes.

Source: Ansari, Prawej et al. “Protective Effects of Medicinal Plant-Based Foods against Diabetes: A Review on Pharmacology, Phytochemistry, and Molecular Mechanisms.” Nutrients vol. 15,14 3266. 24 Jul. 2023, doi:10.3390/nu15143266 This article is an open access article distributed under the terms and conditions of the Creative Commons Attribution (CC BY) license (https://creativecommons.org/licenses/by/4.0/).

Medicinal plants decrease body weight and body fat by (Ansari 2023):

• Initiating lipolysis
• Decreasing glucose production by inhibiting gluconeogenesis and glycolysis in liver
• Decrease blood glucose levels by binding to insulin receptor substrate (IRS-1)
• Decreasing blood lipid levels by inhibiting HMG-CoA reductase
• Promoting glucose uptake and enhancing GLUT-4 expression by activating the AMPK pathway in skeletal muscles
• Inhibiting α-glucosidase and α-amylase enzymes and decreasing glucose absorption in the small intestine
• Improving insulin sensitivity/secretion
• Improving β-cell function
• Lowering insulin resistance by activating PPAR-γ expression in the pancreas
• Decreasing IL-6/TNF-α and enhancing glucose uptake by activating AMPK in adipose tissues
• Decreasing ROS/free radicals/AGEs, oxidative stress, and inflammatory cytokines in β-cells via antioxidant/radical scavenging activity.

 Effects of plant-based ingredients on glucose regulation (Giri 2023)

Source Giri, Somdatta et al. “Treatment on Nature's lap: Use of herbal products in the management of hyperglycemia.” World journal of diabetes vol. 14,4 (2023): 412-423. doi:10.4239/wjd.v14.i4.412 distributed in accordance with the Creative Commons Attribution NonCommercial (CC BY-NC 4.0) license,

Common herbs and supplements used to decrease blood glucose include (Giri 2023):

Cinnamon

• 3-6 grams of cinnamon significantly decreased FBS and HbA1c in newly diagnosed diabetics
• Cinnamon may be most efficacious in those with a higher BMI
• Mechanism of action may involve modifying the gut microbiota

Gurmar (Gymnema)

• 1 gram or 0.4-10 grams per day of gymnema leaf powder can decrease FBS and HbA1C
• Mechanism of action may involve blocking glucose absorption in the small intestine

Cumin (Cuminum)

• 100 - 500 mg of cumin or 2-3 grams of black cumin powder can decrease FBS and HbA1c
• Antioxidant compounds may contribute to blood glucose-lowering effects

Psyllium (Plantago)

• 8 – 10.5 grams of psyllium per day can decrease FBS and HbA1c and improve insulin sensitivity
• Mechanism of action may include reduced absorption of glucose from the small intestine and regulation of gut peptide and insulin release

Sesame (sesamum)

• 200 mg of sesamin, the active component in sesame, can decrease FBS, HbA1c, and inflammatory markers and increase adiponectin
• Cold-pressed unrefined sesame seed oil may also decrease blood glucose levels, especially when combined with purified rice bran oil

Barberry (berberis)

• 300-500 mg per day of berberine, the active constituent of barberry) can decrease fasting and postprandial glucose and HbA1c, possibly as effectively as metformin.

Fenugreek

• 1 – 2 grams of fenugreek seed extract powder can help reduce fasting glucose levels, though doses up to 100 grams may be consumed, including as an additive to food to improve flavor and texture. Fenugreek may improve the efficacy of diabetic medications, including sulfonylureas and metformin.

Gymnema

https://commons.wikimedia.org/wiki/File:Gymnema_sylvestre_R.Br_-_Flickr_-_lalithamba.jpg

The herb Gymnema sylvestre can significantly improve blood glucose control and is known as gurmar, meaning “destroyer of sugar” in Hindi/Ayurvedic medicine (McKennon 2021). A systematic review and meta-analysis of data from 419 type 2 diabetic subjects across 10 research studies concluded that Gymnema sylvestre significantly reduced fasting glucose, postprandial glucose, hemoglobin A1C, triglycerides, and total cholesterol (Devangan 2021)

Gymnema sylvestre supplementation may reduce insulin and type 2 diabetes requirements and even stabilize blood glucose following the discontinuation of these drugs in some individuals (Rahman 2022).

Natural products in type 2 diabetes mellitus

Source: Rahman, Md Mominur et al. “The Multifunctional Role of Herbal Products in the Management of Diabetes and Obesity: A Comprehensive Review.” Molecules (Basel, Switzerland) vol. 27,5 1713. 6 Mar. 2022, doi:10.3390/molecules27051713 This article is an open access article distributed under the terms and conditions of the Creative Commons Attribution (CC BY) license (https://creativecommons.org/licenses/by/4.0/).

Optimal Takeaways

• Maintaining healthy blood glucose levels is essential for preventing diabetes and other related health issues.
• A balanced diet rich in micronutrients, antioxidants, and anti-inflammatory agents from vegetables, leafy greens, broccoli, berries, nuts, and spices forms the core of managing high blood glucose.
• Supplements like cinnamon, cumin, psyllium, and fenugreek have been studied for their potential to lower fasting blood glucose and hemoglobin A1c, indicating their usefulness in diabetes management.
• Certain herbs, especially Gymnema sylvestre, are noted for their significant impact on improving blood glucose control, comparable to conventional diabetes medications.
• To manage blood glucose effectively, it is crucial to monitor overall diet and supplement intake, emphasizing the inclusion of diverse, nutrient-rich food sources.
• Exercise is important too! CLICK HERE to read more about Walking Your Way Away from Diabetes

References

Ansari, Prawej et al. “Protective Effects of Medicinal Plant-Based Foods against Diabetes: A Review on Pharmacology, Phytochemistry, and Molecular Mechanisms.” Nutrients vol. 15,14 3266. 24 Jul. 2023, doi:10.3390/nu15143266

Basiri, Raedeh et al. “Key Nutrients for Optimal Blood Glucose Control and Mental Health in Individuals with Diabetes: A Review of the Evidence.” Nutrients vol. 15,18 3929. 10 Sep. 2023, doi:10.3390/nu15183929

Devangan, Suneel et al. “The effect of Gymnema sylvestre supplementation on glycemic control in type 2 diabetes patients: A systematic review and meta-analysis.” Phytotherapy research : PTR vol. 35,12 (2021): 6802-6812. doi:10.1002/ptr.7265

Giri, Somdatta et al. “Treatment on Nature's lap: Use of herbal products in the management of hyperglycemia.” World journal of diabetes vol. 14,4 (2023): 412-423. doi:10.4239/wjd.v14.i4.412 distributed in accordance with the Creative Commons Attribution NonCommercial (CC BY-NC 4.0) license,

Hekmat-Ardakani, Alireza et al. “The effects of dietary supplements and natural products targeting glucose levels: an overview.” Critical reviews in food science and nutrition vol. 63,23 (2023): 6138-6167. doi:10.1080/10408398.2022.2028716

Mackonochie, Marion et al. “A Scoping Review of the Clinical Evidence for the Health Benefits of Culinary Doses of Herbs and Spices for the Prevention and Treatment of Metabolic Syndrome.” Nutrients vol. 15,23 4867. 22 Nov. 2023, doi:10.3390/nu15234867

McKennon, Skye A. “Non-Pharmaceutical Intervention Options for Type 2 Diabetes: Complementary Health Approaches and Integrative Health (Including Natural Products and Mind/Body Practices).” Endotext, edited by Kenneth R Feingold et. al., MDText.com, Inc., 20 October 2021.

Rahman, Md Mominur et al. “The Multifunctional Role of Herbal Products in the Management of Diabetes and Obesity: A Comprehensive Review.” Molecules (Basel, Switzerland) vol. 27,5 1713. 6 Mar. 2022, doi:10.3390/molecules27051713