Fiber-rich foods, particularly those rich in soluble fiber, can help those with diabetes achieve better blood glucose control. A study published in the New England Journal of Medicine in May 2000 found those who consumed 50 grams of fiber daily compared to the typically recommended 25 grams experienced better glycemic control, lower insulin levels, and reduced cholesterol. Lima beans, okra, sweet potato, zucchini, winter squash, oatmeal, oat bran, cantaloupe, oranges, and papaya were some of the soluble fiber-rich foods used in the study. Peas, beans and apples are other common soluble fiber-rich foods. Remember when increasing fiber intake to do it gradually while also consuming adequate water.
Adding a dash of vinegar to a fiber rich dish may further improve glycemic control. This acid has been used for centuries for various medical ailments, including diabetes. Studies have found the addition of vinegar to rice or a meal lowers the glycemic index by 20-35%. In insulin-resistant individuals who do not yet have type 2 diabetes, but are at a high risk of developing the disease, vinegar consumption before a high-carb meal was able to help markedly reduce the glycemic response and also improve insulin sensitivity. Increased feelings of satiety appear to be another added benefit. It is an acid, so best not to chug it straight; instead try to incorporate it into your meals.
Nuts were considered a no-no in the fat-free crazed 1990s but thankfully we know better today. They contain protein, fiber, vitamins, minerals and healthy fats. Research published in the journal Diabetes Care in 2011 found that replacing some carbohydrate foods with 2 ounces of nuts daily helped type 2 diabetics achieve lower HbA1c levels-an indicator of glucose control, without weight gain. The 2 ounce nut group also saw a significant drop in their “bad” LDL cholesterol levels compared to the no-nut group. Nuts consumed included almonds, pistachios, walnuts, hazelnuts, pecans, macadamias, and peanuts. 1 ounce is about 23 whole almonds, 14 walnut halves, or roughly a handful of any nut.
While study results have been mixed, cinnamon spice could help improve blood sugar control. Compounds found in cinnamon may help improve insulin sensitivity and boost glucose uptake by the body. A recent analysis of studies conducted over the years has concluded that cinnamon may have a beneficial effect on fasting glucose levels as well as lower “bad” LDL cholesterol and triglycerides. Yet no effect on HbA1c was found which reflects a three month average of glucose levels. (Ann Fam Med. 2013 Sep-Oct;11(5):452-9) No doubt it doesn’t hurt to sprinkle cinnamon on your oatmeal, apples or yogurt for a flavor boost and possibly for better blood sugar control.
Psyllium is a soluble fiber often used as a bulk forming laxative that has been shown to have a positive effect on blood glucose and cholesterol levels. When taken with a meal, psyllium helps slow down the absorption of carbohydrates. Typically 5 grams is taken with at least 8 ounces of water with a meal three times per day. A study published in the Journal of Ethnopharmacology (2005;102:202-7) found that those who took 10 grams of psyllium/day experienced significantly lower blood sugar levels, lower HbA1C, and improved cholesterol ratios. Psyllium can reduce the absorption of some medications, so talk with your physician or pharmacist for potential interactions.
Gymnema Sylvestre contains molecules structurally similar to glucose which actually block true glucose from attaching to sites on the taste buds. It is believed that this action helps to reduce sugar cravings. These glucose-impersonating molecules also attach to sites in the intestines, resulting in a reduced amount of real glucose absorption and lower blood sugar levels. Studies also suggest it may stimulate the release of insulin and regenerate pancreas cells. 400 mg/day of Gymnema sylvestre was found to lower fasting glucose and reduce insulin requirements in insulin-requiring type 2 diabetics. (J Ethnopharmacol. 1990 Oct;30(3):281-94.)
Fenugreek is a seed that has a long history of use in cooking as a spice. It has a maple-syrup like flavor and has historically been used for diabetes, to induce childbirth, and as an appetite stimulant. A few small studies have found it can help lower blood glucose levels.
Some studies have found that chromium picolinate can decrease fasting blood glucose and insulin levels in people with type 2 diabetes. Chromium is an essential trace element required by the body and it is involved in blood sugar metabolism. Chromium supplements seem to be of most benefit to those with already low levels of chromium. Diets heavy in refined carbohydrates and junk foods are more likely to be lacking in chromium. It will not improve blood sugar levels in those who already have adequate chromium intake. Most studies have used 150-600 mcg/day of chromium.
Many with prediabetes and type 2 diabetes are deficient in magnesium. Elevated blood sugar levels increase the loss of magnesium and low levels of magnesium increase the risk of insulin resistance. The RDA for magnesium for men over age 31 is 420 mg and 320 mg for women over age 31. Good food sources of magnesium include fish, nuts, seeds, legumes, whole grains, and leafy green vegetables. One ounce of almonds (23 whole) provides 80mg of magnesium, one ounce of pumpkin seeds provides around 150 mg of magnesium, and one ounce of bran cereal provides around 100 mg of magnesium.
If diabetics are on certain oral medications or insulin they will need to pay close attention to their blood glucose levels when adding herbs, supplements, or foods that can further reduce blood sugar. They could experience low blood sugar levels.
2013 Megan Witt, RD, LD
References:
Beneficial Effects of High Dietary Fiber Intake in Patients with Type 2 Diabetes Mellitus
http://www.nejm.org/doi/full/10.1056/NEJM200005113421903
Eating Nuts Daily Could Help Control Type 2 Diabetes and Reduce Complications
ScienceDaily. Retrieved October 14, 2013, from http://www.sciencedaily.com/releases/2011/07/110712094201.htm
Nuts as a Replacement for Carbohydrates in the Diabetic Diet
http://care.diabetesjournals.org/content/34/8/1706
Vinegar: Medicinal Uses and Antiglycemic Effect
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1785201/
Natural Medicines Comprehensive Database, October 2013
Cinnamon Use in Type 2 Diabetes: An Updated Systematic Review and Meta-Analysis
http://www.ncbi.nlm.nih.gov/pubmed/24019277
An overview on antidiabetic medicinal plants having insulin mimetic property
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3609288/
Medicinal plants of India with anti-diabetic potential.
http://www.ncbi.nlm.nih.gov/pubmed/12020931
Use of Gymnema sylvestre leaf extract in the control of blood glucose in insulin-dependent diabetes mellitus
http://www.ncbi.nlm.nih.gov/pubmed/2259216?dopt=Abstract