Food as (blood sugar) medicine
There are many areas to address when trying to improve your blood sugar. Improving your cell’s sensitivity to insulin, improving the health of the pancreas to improve insulin production, reducing other contributors to insulin resistance such as stress and heavy metal toxicity, maintaining a healthy weight and repairing damage to any affected parts of the body. That’s quite a list and it doesn’t even cover everything!
We’ll be focusing solely on foods to add into your diet in this article. Let’s get into it.
Turmeric
Perhaps not the first food people think of for improving insulin resistance. However, Turmeric really is a fantastic allrounder.
Turmeric has been shown to both directly and indirectly affect insulin levels. Directly, Turmeric reduce blood glucose levels and improves insulin sensitivity. Indirectly, it reduces iron absorbed from food and chelates iron from tissues (article to come). Excess iron damages the pancreas and leads to insulin resistance (article on iron and insulin resistance).
Finally, it is also a potent antioxidant, providing protection to some organ systems affected by insulin resistance including the liver, heart and brain.
Green tea
Like Turmeric, Green tea, works both directly and indirectly on blood sugar. The polyphenol EGCG (Epigallocatechin gallate – say that one fast) in Green Tea is thought to be responsible for a lot of the following effects. Directly, it improves insulin sensitivity and lowers fasting glucose in those at risk of metabolic syndrome (high fasting glucose to begin with).
Indirectly it reduces iron absorption from food and chelates it from the tissues (again, article coming soon!).
Again, just like Turmeric, it has antioxidant effects, being protective of the liver, cardiovascular system and brain . It also appears to be protective of the pancreas, with a number of studies (like this one) showing it decreases incidence of pancreatic cancer.
Green Tea also contains the amino acid L-Theanine, which has been shown to be calming and to reduce anxiety. As we’ve mentioned here, stress worsens glycaemic control and insulin sensitivity. Having something that calms the nervous system is yet another way that green tea can positively impact insulin resistance.
Fenugreek
Fenugreek is a spice traditionally used in Indian, Turkish and Egyptian cuisines. In Ayurvedic medicine it is used to treat diabetes.
Fenugreek increases insulin sensitivity and reduces blood sugar, but only in those who have high levels to begin with.
Fenugreek’s compound, Trigonelline, has been studied to regenerate pancreatic cells, increase insulin secretion and influence enzymes related to glucose metabolism.
It also lowers inflammation and reduces high blood lipids, lowering the risk of many diseases that may stem from insulin resistance.
Cinnamon
I love Cinnamon. The food that is.
It’s been traditionally used in China, India, Korea and Russia for diabetes.
Like the rest of the foods here, cinnamon decreases blood sugar and enhance insulin sensitivity, though apparently only in those who need it.
Bitter Melon
I have a whole article on Bitter Melon, but here are some of the key points
Contains insulin-mimetics
Inhibits gluconeogenesis
Improves insulin sensitivity
May improve pancreatic health
Much more
Anti-stress teas
Like we saw earlier, improving the body’s reaction to stress is another way to improve insulin sensitivity. Not only that, but who doesn’t like feeling calmer?
Some easily accessible teas that help destress include Chamomile, Lavender, Green Tea and Lemon Balm.
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Whether you sip on some Green Tea before meals or add some spices like to your dishes there’s no shortage of ways you can improve your blood sugar with the food you eat. I’m particularly fond of Cinnamon with Sweet Potatoes (maybe a recipe to come)!
Not keen on cooking? Considering trying these in supplemental form?
Fenugreek
Will you use any of these food strategies to improve your insulin sensitivity? If so, let me know how in the comments.