Topics covered in this article:
It’s important for your body and especially your brain, to have a steady supply of energy in the form of glucose. Blood sugar levels which swing too high or too low can be damaging to your cells, predispose you to gain weight and in time lead to Type 2 diabetes.
We always take an evidence-based approach and aim to provide you with insightful information to help you on your journey to optimal health. In this article we’ll look at some nutrients and herbs which can be useful in helping your body balance blood sugar levels.
Nutrients involved in blood sugar control
The process of managing blood sugar levels depends on your pancreas releasing the hormone insulin, enabling glucose to enter cells from the blood and provide them with energy. Your body’s cells also need to be able to hear the message of insulin and respond appropriately.
All these complicated body processes rely on the availability of several nutrients. Let’s become a little more familiar with the leading players.
- Chromium
This trace mineral, needed by the body in tiny amounts, has been extensively researched in relation to its effect on blood sugar control. It appears to be able to improve cells’ sensitivity to the message being brought to them by insulin.
People who are deficient in chromium seem to be at increased risk of insulin resistance and fluctuating blood sugar levels, and it’s thought imbalances in blood glucose may increase our need for this mineral.
One review of studies found taking a chromium supplement improved blood sugar control and resulted in lower levels of glucose in the blood when fasting, an indication insulin is doing its job properly (1). Higher glucose levels when fasting can be a sign of Type 2 diabetes. Results were seen after just two months of supplementation.
Chromium occurs naturally in many whole unprocessed foods, including nutritional yeast, Brazil nuts, shellfish, mushrooms, potatoes, pears, dates and broccoli.
- Magnesium
Deficiency of this essential mineral is widespread in the UK. According to the British Nutrition Foundation, around one in five women in the UK and over half of girls aged between 11-18 consume a daily intake of magnesium below the recommended minimum amount.
Low levels of magnesium in your body can be a real problem, because it’s essential for enabling hundreds of vital chemical reactions to occur. This means a deficiency in magnesium can lead to symptoms all over your body, such as fatigue, muscle cramps and hormonal imbalances.
Many of the enzymes needed when our body processes glucose contain magnesium and can’t operate without it. It’s believed that if you don’t have enough magnesium, the insulin receptors on your cells may become less sensitive (2).
If your blood glucose or insulin levels are out of balance, one result can be magnesium is lost in the urine, making deficiency worse.
Studies have demonstrated the important role of magnesium in blood sugar control. Prediabetic people with the highest intake of this mineral were found to be just under half as likely to develop diabetes. People who consumed the greatest amount of magnesium were also over 70% less likely to suffer from insulin resistance, compared with those with the lowest intake (3).
Lifestyle aspects such as stress and lack of sleep can deplete the body’s levels of magnesium, while low magnesium can cause problems sleeping, creating a vicious cycle of magnesium loss. Additionally, a lack of sleep has been found to be linked with insulin resistance.
Magnesium can be found in:
- green leafy vegetables
- beans and legumes
- quinoa
- avocados
- legumes
- seeds and nuts, especially almonds and cashews
- Zinc
Zinc is another mineral involved in the release and functioning of insulin.
Researchers have found a deficiency of zinc is associated with high blood sugar levels and insulin resistance. Zinc appears to help insulin escort glucose from the blood into the cells and helps cells listen to what insulin is telling them (4).
Zinc is also needed for the pancreas to manufacture and release insulin. As with magnesium, zinc is lost in the urine when sugar levels are out of balance.
Zinc is found in:
- lean meat and poultry
- shellfish
- seeds
- nuts
- eggs
- legumes
- Co-enzyme Q10
Although not considered an essential nutrient because it can be made in the body, co-enzyme Q10 is an antioxidant best known for its role in producing energy in your cells. It helps to protect your cells from free radical damage and inflammation, thought to contribute to the development of insulin resistance.
Blood levels of co-enzyme Q10 have been found to be lower in patients with diabetes, and in studies, supplementation with co-enzyme Q10 resulted in lower blood glucose levels and better blood sugar control (5).
You tend to produce less co-enzyme Q10 as you become older, and medications such as statins, prescribed to lower cholesterol, can decrease levels in the body.
Co-enzyme Q10 is found in:
- grass-fed beef
- chicken
- oily fish such as trout, sardines, mackerel and herring
- legumes
- nuts and seeds
- fruit such as oranges and strawberries
- cruciferous vegetables like broccoli and cauliflower
- Quercetin
Quercetin is another antioxidant, known as a flavonoid.
Although not a great deal of research has been carried out to date on human volunteers, in animal studies quercetin has been found to stabilise blood sugar levels and influence the amount of insulin released from the pancreas. It’s believed to not only help the pancreas manufacture insulin but also help with the signals it produces (6).
Good sources of quercetin include:
- onions
- grapes
- apples
- citrus fruits
- oranges
- dark coloured berries
- broccoli
- some nuts
- green tea
- Vitamin D
It’s estimated at least 20% of us here in the UK are low in Vitamin D – especially in the winter months or if we don’t spend much time outside.
Studies suggest sufficient vitamin D may help cells become more sensitive to insulin, as well as assisting the pancreas to detect glucose levels in the blood and respond by secreting insulin.
Vitamin D is only found in certain foods such as oily fish and egg yolks, but the best way to obtain this vitamin is to make it yourself. When your skin is exposed to sunshine for around 15-20 minutes, you manufacture vitamin D from cholesterol.
So, try to get outside every day, ideally avoiding the hours between 11am and 3pm when the sun’s rays are at their strongest. If you can, spend some time outside before 11am – light exposure in the morning been shown to help you sleep better at night.
Current Government advice is for everyone in the UK over five years of age to take a supplement of 10 micrograms of vitamin D between October and March.
- Omega-3
This essential fatty acid can’t be produced in the body so must be obtained from food and is well known in relation to cardiovascular health. But it also makes up part of the membranes of your cells and can influence how sensitive they are to messages from outside the cell – including the message from insulin, therefore supporting insulin sensitivity.
Omega-3 fats also play a role in reducing inflammation and so are thought to reduce insulin resistance in this way.
It’s important to ensure you’re consuming enough omega-3 fats, because we tend to take in far too little – they are removed from most processed foods as they don’t keep well, and they’re also destroyed by heating.
Good sources of omega-3 include:
- oily fish like wild-caught salmon, mackerel, trout and sardines
- flax and hemp seed oils
- walnuts and pumpkin seeds
- eggs
Herbs involved in blood sugar control
Several herbs have been traditionally used to assist with blood sugar control.
- Cinnamon
This delicious culinary spice has been used for thousands of years in Chinese medicine to encourage balanced blood sugar levels.
Cinnamon is actually the inner bark of a tree. It exists as two different types, Ceylon cinnamon, known as true cinnamon, and Cassia cinnamon, which is what is usually available to buy in the shops and comes from China. They differ in taste as well as chemical composition, but have both been used in traditional herbal medicine.
Unfortunately, many studies on cinnamon have not differentiated between the two types, but a review of the various studies did show an overall beneficial effect of cinnamon on fasting blood glucose levels (7).
It’s thought chemicals in cinnamon may imitate the action of insulin, and it contains substances called polyphenols which have an anti-inflammatory activity. It appears cinnamon can also slow the rate at which the stomach empties, in turn helping to slow sugar release from food.
It’s best not to take large amounts of Cassia cinnamon, as it contains a substance which has to be detoxified by the liver. Use a moderate amount to flavour smoothies, casseroles and baked goods or choose Ceylon cinnamon instead.
- Ginseng
Ginsengs are a family of herbs which have been traditionally used to assist with concentration and memory, improve energy and endurance, support the immune system and promote healthy hormone balance.
Ginseng is found as American, Korean and Siberian varieties. American and Korean ginsengs belong to the subfamily known as Panax, which means ‘all healing’ in Greek. Siberian ginseng does not belong to this family as it has different properties.
Studies on Panax ginsengs have shown taking the herb with a sugary drink resulted in less of an increase in blood glucose levels, compared to when the drink was taken alone. It also causes a subsequent reduction in blood sugar, meaning ginseng appears to have the ability to regulate glucose levels (8). Other studies have shown it can improve insulin sensitivity.
Ginsengs are often used as support through times of stress. Because stress hormones can increase blood glucose levels, ginseng may indirectly help in this way.
- Liquorice
Liquorice root, obtained from a weed-like plant and the basis for the sweet treat, has been traditionally used for health issues as diverse as intestinal and respiratory disorders, and as a support in times of stress.
Extract of liquorice root has been found to reduce fasting blood sugar levels and reduce high insulin as well as reverse insulin resistance.
- Fenugreek seed
Fenugreek is a plant grown in Europe and Asia. Its seed and leaves are often used in Indian cooking.
It is believed substances in fenugreek seed may slow the absorption of sugar into the blood. One study found 10g per day fenugreek seed soaked in water reduced blood glucose levels (9).
Takeaway
If you are suffering from imbalances in your blood sugar, it makes sense to ensure you’re consuming plenty of foods containing the blood sugar balancing nutrients we’ve mentioned in this article.
We would recommend taking supplements and herbs with the support and guidance of a practitioner. Even though supplements and traditional herbal remedies have been used safely for many years, they can interact with certain medications, including diabetes medication, so if you are on any medical drugs, it’s best to consult your GP before taking any of the above. Never stop taking your medication without first consulting your healthcare provider.
It is always advisable to seek help from your GP if you are concerned about your blood sugar levels or you suspect you may have diabetes, and to consider orthodox medical treatment in order to prevent the disease from progressing.
If however, you already have a diagnosis and would like further support in managing your blood sugar naturally, a comprehensive consultation with a highly qualified Amchara Personalised Health practitioner can be beneficial.
Did you find this article useful?
We are dedicated to providing insightful information on key aspects of health, all orientated towards the Personalised Health approach.
We would love to know your thoughts.
Let us know if you’ve discovered any nutrients or herbs which have helped you balance your blood sugar.
Read this next:
