Blood Sugar Regulation

Q. My blood sugar levels keep increasing with each year and my doctor is suggesting I start medication to help control these levels better. He thinks I am well on my way to becoming a Type II diabetic. I am a little overweight, but I do eat well and generally avoid sweets. What natural options could you recommend? If I chose to start medication, can I also take herbs at the same time?

A. Blood sugar regulation, diabetes and pre-diabetes... some of the most asked about conditions since I started writing for National Nutrition. I may sound like a broken record, but ... there really are so many lifestyle and dietary interventions, as well as some well studied plant based products, vitamins and minerals, that can either complement traditional medications like Metformin, help to lower these doses or even better, prevent a need for them at all. The bad news? These things are life long changes that wont effect blood sugar levels overnight... and they will require some hard work and dedication from you. Are you ready?

Obesity is causally linked to Type II Diabetes. If you are going to take only one thing from this article, take the following message: Exercise and weight loss can prevent and, in large part, reverse diabetes. In individuals who are at high risk, diagnosed pre-diabetic or found to have impaired fasting glucose or impaired glucose tolerance, weight loss can prevent diabetes and reverse these diagnoses. It can also provide significant support for individuals already diagnosed with type II diabetes, by increasing insulin sensitivity, lowering the need for medication and most importantly reducing diabetes related mortality.

These effects seem to be largely irrespective of genetic background or family history. When you factor in that diabetics have an increased risk of myocardial infarction, cardiovascular disease and stroke, kidney disease, blindness, and nerve damage, a little (weight) loss is well worth all that is gained. Effective and sustainable weight loss needs to include both caloric restriction and exercise. Some data is showing that as little as a 4.2 kg loss for an average of 3.2 years can reduce progression of Type II diabetes by 50%.

Refined carbohydrates and refined sugars need to be a thing of the past. High fibre, low glycemic complex carbohydrates, like whole grains (whole oats, brown rice, spelt, etc.) are more slowly broken down/released and can prevent spikes in blood sugar, as can protein, which should be included in every meal or snack. Aim for healthy protein options, like poultry or fish, as red meats tend to be high in saturated fat and cholesterol, leading to access weight and also worsening blood glucose control on their own. Incorporate high amounts of vegetables into your diet and a moderate amount of fruit. This is one of the only time I will say to be cautious of fruit. Fruit contains a lot of 'natural' sugars and is digested quickly. It can lead to spokes in blood sugar. In this case it is best to limit your servings of fruit to 1-2 day and try to pair it with a protein like nuts or yogurt to slow its absorption. Individuals who eat a high amount of white breads, baked goods, potatoes, white rice and candy, all high on the glycemic index and causing rapid and profound increases in blood sugar, are at an increased risk of developing type II diabetes. Chromium, can be taken as a supplement, but is also found in brewer's yeast, whole grains, onions and garlic. It is an essential mineral that plays a valuable role in glucose metabolism. Cinnamon has also been shown to moderately reduce blood sugar levels. Add 1/2 tsp. to your morning oatmeal or breakfast shake. Don't forget about how you eat, equally as important as what you eat. Don't starve yourself, just slow down. Use portion control. Enjoy 5-6 small meals/snacks a day, as opposed to 3 large ones. This will help to stabilize blood sugar throughout the day.

In terms of supplementation, herbs like gymnema and fenugreek have been shown to support healthy blood glucose levels and insulin sensitivity. Alpha lipoic acid, a potent antioxidant, as well as magnesium, often deficient in diabetics, can also prove beneficial.

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