Natural Ways to Boost Insulin Sensitivity: Magnesium and Chromium
While insulin and blood glucose levels are central to diabetes care, two often-overlooked minerals are gaining recognition for their potential in managing this condition: magnesium and chromium.
Magnesium, crucial for insulin secretion and glucose regulation, and chromium, which enhances insulin’s action, form a powerful duo that could significantly impact diabetes management.
This article explores the roles of magnesium and chromium in diabetes, their potential benefits, and how to incorporate them into your diet.
We’ll examine recent research, discuss food sources, and look at how these minerals work together. Whether you have diabetes or are interested in metabolic health, understanding magnesium and chromium could be key to better wellness.
Diabetes is an incessant ailment that happens either when the pancreas doesn’t create enough insulin or when the body can’t viably utilize the insulin it produces. Insulin is a hormone that directs glucose.
Diabetes is a serious health issue that affects how your body needs to convert food into energy.
The large number of the food you eat is transformed into sugar (also known as glucose) and released into your bloodstream. Once your blood sugar rises, your pancreas sends a signal to release insulin.
Hyperglycaemia, or raised glucose, is a typical impact of uncontrolled diabetes and after some time prompts genuine
harm to a large number of the body’s frameworks, particularly the nerves and veins.
Diabetes Facts
- The number of people with diabetes rose from 108 million in 1980 to 422 million in 2014. Prevalence has been rising more rapidly in low- and middle-income countries than in high-income countries.
- Diabetes is a major cause of blindness, kidney failure, heart attacks, stroke and lower limb amputation.
- Between 2000 and 2019, there was a 3% increase in diabetes mortality rates by age.
- In 2019, diabetes and kidney disease due to diabetes caused an estimated 2 million deaths.
- A healthy diet, regular physical activity, maintaining a normal body weight and avoiding tobacco use are ways to prevent or delay the onset of type 2 diabetes.
- Diabetes can be treated and its consequences avoided or delayed with diet, physical activity, medication and regular screening and treatment for complications.
Diabetes is a chronic condition caused by either insufficient insulin production by the pancreas or ineffective insulin utilization by the body.
Insulin is a hormone that regulates blood glucose levels throughout the body.
Hyperglycemia, mostly known for elevated blood glucose or blood sugar,
is a common complication when left untreated and can cause catastrophic damage to many of the body’s systems, particularly the neurons and blood vessels.
In 2014, 8.5% people of adults aged 18 and up were said to have diabetes.
In 2019, diabetes was said to be the direct cause of 1.5 million fatalities, with 48% of deaths occurring before the age of 70.
Diabetes is a chronic condition caused by either insufficient insulin production by the pancreas or ineffective insulin utilization by the body. Insulin-related diabetes caused an additional 460 000 kidney disease deaths, and high blood glucose is responsible for approximately 20% of cardiovascular fatalities
Between 2000 and 2019, age-standardized diabetes mortality rates increased by 3%. Diabetes-related mortality has increased by 13% in low- and middle-income nations.
Between 2000 and 2019, the global risk of dying from any of the four major noncommunicable diseases (cardiovascular diseases, cancer, chronic respiratory diseases, or diabetes) between the ages of 30 and 70 fell by 22%.
Types Of Diabetes
There are at least nine (9) types of diabetes out there, but for this blog, we are going to talk about two briefly, which are the main types of diabetes that can affect the body at any time.
Type I diabetes: Also known as adolescent diabetes, this sort happens when the body neglects to create insulin.
Individuals with type I diabetes are insulin-subordinate, which implies they should take counterfeit insulin every day to remain alive.
Type 2 diabetes: Type 2 diabetes affects the way the body uses insulin. While the body still makes insulin, unlike in type I, the cells in the body do not respond to it as effectively as they once did.
This is the most common type of diabetes, according to the National Institute of Diabetes and Digestive and Kidney Diseases, and it has strong links with obesity.
Difference between type 1 and 2 diabetes symptoms
- Type 1 Diabetes: Symptoms often appear suddenly and can be severe. Common early symptoms include excessive thirst, frequent urination, extreme fatigue, and unintended weight loss.
- Type 2 Diabetes: Symptoms may develop gradually and can be mild, making them easy to overlook. Many individuals may not realize they have type 2 diabetes until complications arise
Diabetes is a chronic condition characterized by high blood sugar levels, and its symptoms can vary depending on the type of diabetes. The most common symptoms include:
- Increased Thirst: Individuals often experience excessive thirst due to frequent urination, which leads to dehydration.
- Frequent Urination: Increased urination occurs as the body attempts to eliminate excess glucose through urine.
- Extreme Hunger: Despite eating, individuals may feel very hungry because their bodies cannot utilize glucose effectively for energy.
- Fatigue: A lack of insulin or insulin resistance can lead to fatigue and tiredness as the body struggles to convert glucose into energy.
- Unintentional Weight Loss: This is particularly common in type 1 diabetes, where the body starts breaking down muscle and fat for energy when it cannot access glucose.
- Blurred Vision: High blood sugar levels can cause the lenses of the eyes to swell, affecting focus.
- Slow-Healing Cuts and Wounds: High glucose levels can impair the body’s ability to heal wounds.
- Dry Mouth and Itchy Skin: Dehydration can lead to a dry mouth and skin issues, including itchiness.
- Genital Itching or Thrush: Individuals may experience recurrent infections, particularly fungal infections, due to high sugar levels in the body
Iodine for diabetes
Iodine is a mineral found in certain foods. The body needs iodine to make thyroid hormones.
These hormones control the body’s digestion and numerous other significant capacities.
The body likewise needs thyroid hormones for appropriate bone and mental health during pregnancy and earliest stages.
What Does Blood Pressure, Diabetes, Prostate Cancer, and Heart Disease Have In Common? Answer: Iodine.
Not many people know that iodine stabilizes your heart rhythm, lowers serum cholesterol, lowers blood pressure, and is known to make the blood thinner.
Iodine attaches to insulin receptors and improves glucose metabolism, which is great news for people with diabetes.
Back in the day iodine and iodine-rich foods were used as a treatment for high blood pressure and heart disease; yet, modern-day medicine has discarded this practice. Iodine is essential for thyroid health.
Without iodine, the thyroid can not produce the hormones T3 and T4, which help regulate growth and metabolism.
Other tissues that absorb and use large amounts of iodine include the breasts, salivary glands, the pancreas, cerebral spinal fluid, the skin, the stomach, the brain, and the thymus.
Insufficient iodine supply to any of these issues will cause them to act up.
This means therefore that if your skin is dry or you never sweat you may be iodine deficient.
The same applies if you can not produce saliva or have a dry mouth. Fibromyalgia may be a symptom of insufficient iodine in the muscles. Low iodine levels in our brain lead to mental fatigue and a lowered IQ.
Other symptoms of iodine deficiency include type II diabetes, hypothyroidism, fibrocystic breast disease, breast cancer, intestinal problems, infertility, obesity, and prostate cancer.
Interestingly enough chlorine, bromine, and fluorine are chemicals that prevent the body from being able to utilize iodine.
Chlorine and fluorine are found in our water supply while bromine is found in our baked products, juices, sodas, and over-the-counter medications.
Iodine rich foods include seaweed such as kelp and various seafood
Iodine and Diabetes
Iodine plays a significant role in the functionalities of the thyroid, which is closely linked to glucose metabolism and diabetes management.
Here are key insights regarding the relationship between iodine and diabetes:
Iodine and Diabetes,
Thyroid Function: Iodine is essential for the synthesis of thyroid hormones, which regulate metabolism, including glucose metabolism. Adequate iodine levels are necessary for optimal thyroid function, which in turn can influence insulin sensitivity and glucose homeostasis.
Iodine Deficiency: Research indicates that individuals with diabetes, particularly type 2 diabetes, may have lower iodine intake and higher rates of iodine deficiency. This deficiency can exacerbate thyroid dysfunction and may contribute to complications associated with diabetes, such as diabetic kidney disease.
Metabolic Effects: Some studies suggest that iodine supplementation could potentially improve insulin sensitivity and lower blood glucose levels. However, the evidence is not conclusive, and further research is needed to establish a clear link between iodine levels and diabetes management.
Dietary Recommendations: The recommended daily intake of iodine is 150 µg for adults. However, individuals with diabetes may need to monitor their iodine intake closely, especially if they are on a restricted diet that limits iodized salt, which is a primary source of iodine.
Potential Risks: While iodine is crucial for health, excessive intake can lead to thyroid dysfunction and other health issues. Therefore, any supplementation should be approached cautiously and ideally under medical supervision
Iodine for diabetes Conclusion
Maintaining adequate iodine levels is important for individuals with diabetes, as it supports thyroid function and may influence glucose metabolism. However, more research is needed to fully understand the implications of iodine supplementation in diabetes management. Individuals should consider discussing their iodine intake and potential supplementation with healthcare providers, particularly if they have dietary restrictions that may lead to deficiency.
Herbal Recipe to Beat Diabetes
Things you’ll need.
- Get one big organic cucumber.
- An entire stalk of celery.
- A handful of parsley.
- Half an inch of ginger.
- Juice from half a lemon or lime.
Direction
Now add all the ingredients in a blender, blend until smooth, Strain with a strainer or not, but before drinking
Add one tablespoon of flax seed oil.
Drink on an empty stomach first thing in the morning
Foods Rich In Iodine
Here are some of the best food sources of iodine:
Seafood:
Seaweed: Seaweed is the richest natural source of iodine, with 10 grams of dried nori containing up to 232 mcg of iodine.
- Cod: A 3-ounce serving of baked cod provides 158 mcg of iodine, meeting the daily recommended intake.
- Shrimp: 3 ounces of shrimp contain about 35 mcg of iodine, providing 23% of the daily value.
- Tuna: While lower in iodine than lean fish, 3 ounces of tuna still provide 17 mcg, or 11% of the daily recommended intake.
- Scallops: Scallops are an excellent source, with 135 mcg per serving, equivalent to 90% of the RDI.
Dairy Products
- Milk: One cup of nonfat cow’s milk contains an average of 85 mcg of iodine, more than half the RDI.
- Greek Yogurt: Due to its dense texture, nonfat Greek yogurt contains a higher concentration of iodine, up to 116 mcg per 8 ounces.
- Cheese: On average, cheese contains 37.5 mcg of iodine per 100 grams.
Other Sources
- Eggs: One large egg typically contains 26 mcg of iodine.
- Iodized Salt: 1/2 teaspoon of iodized salt provides enough iodine to prevent a deficiency.
- Lima Beans: One cup of cooked lima beans provides 16 mcg of iodine or 10% of the daily value.
Consuming a variety of these iodine-rich foods can help ensure adequate intake of this essential mineral.
Magnesium and chromium for diabetes
Magnesium and chromium are two essential minerals that have been studied for their potential benefits in managing diabetes.
Magnesium is an essential mineral that plays a vital role in numerous bodily functions, including muscle and nerve function, blood sugar control, and bone health. The recommended daily intake varies by age and gender, with adult men needing about 400-420 mg and women needing 310-320 mg per day. Here are some magnesium-rich foods that can help meet these dietary needs.
Here’s a summary of their roles and effects:
Magnesium
- Role in Diabetes Management: Magnesium is vital for insulin secretion and glucose metabolism. Low magnesium levels have been associated with an increased risk of developing type 2 diabetes.
- Research Findings:
- A systematic review indicated that magnesium supplementation can significantly reduce fasting plasma glucose levels, fasting insulin levels, and markers of insulin resistance in individuals with type 2 diabetes
- Another study showed that magnesium supplementation improved insulin sensitivity and reduced triglyceride levels, suggesting a beneficial effect on metabolic health
3. Safety and Dosage: While magnesium is generally safe, excessive intake can lead to gastrointestinal issues such as diarrhea. It is crucial to consult a healthcare provider before starting supplementation, especially for individuals with kidney issues
Top Magnesium-Rich Foods
- Leafy Greens
- Spinach: A 1-cup serving of cooked spinach contains approximately 158 mg of magnesium.
- Swiss chard: Another excellent source, providing similar amounts of magnesium.
- Nuts and Seeds
- Almonds: One ounce (28 grams) provides around 76 mg of magnesium.
- Cashews: One ounce offers about 83 mg.
- Pumpkin seeds: These are particularly high in magnesium, with about 150 mg per ounce.
- Legumes
- Black beans: A 1-cup serving of cooked black beans contains about 120 mg of magnesium.
- Chickpeas and lentils are also good sources.
- Whole Grains
- Quinoa: A cooked cup of quinoa has about 30 mg of magnesium.
- Brown rice and whole wheat bread are also beneficial.
- Fruits
- Avocados: One medium avocado provides about 58 mg of magnesium.
- Bananas: A medium banana contains approximately 32 mg.
- Dark Chocolate
- A 1-ounce serving of dark chocolate (70% cocoa or higher) contains around 65 mg of magnesium, making it a delicious source of this mineral.
- Fish
- Fatty fish like salmon and mackerel provide magnesium along with other essential nutrients.
- Dairy Products
- Low-fat yogurt and milk can also contribute to magnesium intake.
Magnesium deficiency
Magnesium deficiency, also known as hypomagnesemia, occurs when the body has insufficient magnesium levels to support its physiological functions. This condition can lead to a variety of symptoms and health complications.
- Muscle Cramps and Spasms
- Fatigue and Weakness
- Nausea and Vomiting
- Loss of Appetite
- Tremors and Twitches
- Mental Health Issues
- Cardiovascular Symptoms
- Bone Health Issues
Diagnosis and Treatment
Diagnosis typically involves blood tests to measure magnesium levels, as well as assessments of calcium and potassium levels. Treatment may include dietary modifications to increase magnesium intake or supplementation in more severe cases. In critical situations, intravenous magnesium may be necessary
Chromium
Chromium is a trace mineral that plays a crucial role in carbohydrate and lipid metabolism, as well as in enhancing insulin sensitivity. Here are some foods that are particularly rich in chromium:
- Role in Insulin Sensitivity: Chromium is known to enhance the action of insulin, which helps lower blood glucose levels. It is particularly noted for its potential benefits in individuals with insulin resistance.
2.Research Findings:
- Some studies have shown that chromium supplementation can lead to improvements in glycemic control, including reductions in fasting blood glucose and hemoglobin A1C levels, particularly in individuals with type 2 diabetes
- A meta-analysis found that chromium supplementation might improve lipid profiles, although the effects on glucose levels were inconsistent across studies
3. Safety and Dosage: Chromium is generally considered safe in moderate doses, but excessive amounts can lead to adverse effects, including potential kidney damage. It is advisable to keep chromium intake within recommended limits and consult a healthcare provider before starting supplementation.
Research suggests that the combination of magnesium and chromium may have synergistic effects on improving insulin sensitivity and metabolic health. A study indicated that combined supplementation was more effective in reducing insulin resistance than either mineral alone.
Top Chromium-Rich Foods
- Broccoli
- A leading source of chromium, providing about 22 mcg per cup when steamed or sautéed
- Grape Juice
- Contains approximately 8 mcg of chromium per cup, along with antioxidants
- Potatoes
- One cup of mashed potatoes offers about 3 mcg of chromium
- Green Beans
- A half-cup serving provides around 1-3 mcg of chromium, depending on preparation
- Shellfish
- Particularly crab, which can provide about 35 mcg per 3-ounce serving
- Whole Wheat Products
- Whole wheat bread contains about 2 mcg of chromium per slice, making it a staple source
- Corn
- One cup of cooked corn can provide about 61 mcg of chromium
- Sweet Potatoes
- A medium sweet potato contains around 36 mcg of chromium
- Oats
- One cup of cooked oats contains approximately 13.79 mcg of chromium
- Eggs
- One large egg contains about 2 mcg of chromium, primarily in the yolk
Chromium deficiency
Chromium deficiency is a rare condition that can occur in people receiving long-term total parenteral nutrition (TPN) as their sole source of nutrition. The claimed symptoms of chromium deficiency in such cases include:
- Severely impaired glucose tolerance
- Weight loss
- Peripheral neuropathy (nerve damage in the hands and feet)
- Confusion
Chromium enhances the action of insulin and plays a role in carbohydrate, lipid, and protein metabolism.
Persons with low chromium levels are said to be linked to an increased risk of type 2 diabetes and impaired glucose tolerance
However, chromium deficiency does not affect healthy people who eat a normal diet. Good dietary sources of chromium include:
- Meat
- Whole grain breads and cereals
- Nuts
- Fruits
- Vegetables
- Spices
- Beer and wine
The U.S. Institute of Medicine has established Adequate Intakes (AIs) for chromium ranging from 0.2 to 45 μg/day depending on age and sex. Chromium supplements are available but their benefits for conditions like diabetes are modest and lack scientific consensus on clinical relevance
Conclusion:
Diabetes is a complex metabolic disorder with far-reaching health implications.
conventional treatment focuses on insulin management and blood sugar control, emerging research suggests that micronutrients like iodine, magnesium, and chromium may play significant roles in diabetes management and prevention.
A balanced diet rich in these nutrients, along with regular physical activity and maintaining a healthy weight, can contribute to better diabetes control and overall health.
However, it’s crucial to note that while these nutrients show promise, they should not replace standard diabetes care.
Individuals with diabetes should work closely with healthcare providers to develop comprehensive management plans that may include dietary adjustments and appropriate supplementation when necessary.
Frequenly asked questions
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