Are you skeptical about taking supplements? Well, as much as a healthy diet can give you the nutrients you need, research suggests that some vitamin and mineral supplements can greatly help diabetics control blood sugar levels.
Here are four minerals that are important for blood sugar control, plus some foods you can eat to get them.
Magnesium
Magnesium helps insulin work better to lower blood sugar levels in the blood and raise the amount of sugar in the cells. According to studies, diabetics have 80% less magnesium than non diabetics. So, make sure you have enough magnesium in your diet. However, researchers in the Diabetes Educator suggest 20 to 130 mg of magnesium chloride a day.
There are lots of foods high in magnesium. Some good sources are almonds, most other types of nuts, avocado, bananas, spinach and salmon.
Chromium
Chromium makes sure that insulin moves excess sugar from the bloodstream to the cells. However, our bodies become less efficient at storing chromium as we grow older. And, low levels of chromium can lead to mild insulin resistance which can turn into diabetes. So, if you have a chromium deficiency, supplements can help decrease, and even eliminate your insulin resistance. These supplements are actually good ammunition if you’re at risk for developing diabetes.
The amount of chromium you get from foods varies depending on the soil that they were grown in. However, broccoli is probably a good source. Others include potatoes, garlic, beef and turkey. Remember to eat these with Vitamin C for better absorption.
Vitamin C
When your blood sugar levels spiral for too long, the proteins in your body can bind to the sugar in your bloodstream. This then causes brittle blood vessels and decreased circulation, paving way for circulatory problems and cataracts. Researchers believe vitamin helps put a stop to this process. If you do take vitamin C, use blood tests to test your blood sugar as large doses of vitamin C can distort urinary glucose test results.
High vitamin C foods include bell peppers, dark leafy greens, kiwifruit, broccoli, berries, oranges, tomatoes, green peas, and papayas.
Vitamin E
Vitamin E can make your cell walls physically fit, helping insulin move sugar around more easily, according to researchers. Also, just like vitamin C, vitamin E prevents protein and sugar from binding. Furthermore, because vitamin E is an antioxidant, it can help prevent clogged arteries. However, don’t take more than 800 mg of this vitamin as it can cause side effects.
Foods high in vitamin E include dark leafy greens, nuts, seeds, avocados, shellfish, fish, plant oils, broccoli, squash, and fruits.
Unless you have kidney problems, supplementing with these nutrients can help you control your diabetes. Remember to speak to your doctor about any additional supplements you take so that she can watch out for any side effects.
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