Here are 4 nutrients that promote insulin sensitivity and blood glucose balance.
Having good insulin sensitivity means glucose can move around the body and be used more efficiently. This reduces your risk of getting type 2 diabetes, and supports your overall health.
* These nutrients ARE NOT ‘cures’ of diabetes, they can be useful in managing glucose levels.
1. Cinnamon
Cinnamon mimics insulin, meaning receptors are more sensitive and glucose can move into cells easily. This helps to prevent hyperglycaemia as less glucose remains in the bloodstream.
It is really easy to get in your diet, sprinkle some cinnamon powder in your porridge, coffee or on toast. Also use either powder or sticks in your recipes. Cinnamon is delicious in asian dishes, jerk chicken and chilli-con carnie!
2. Chromium
Chromium is a mineral linked to glucose homeostasis in the body. It increases the activity of the enzyme tyrosine-kinase which increases the uptake of glucose into cells.
Broccoli, brazil nuts, apples, potatoes and lean meats are all very high in chromium!
3. Berberine
Berberine is a phytochemical present in many plants. It has been shown to increase insulin sensitivity through receptor activity, as well as regulating the amount of insulin secreted from the pancreas (in non-type 1 diabetics).
Herbs that contain berberine include barberry, goldenseal, Oregon grape and turmeric.
4. Omega-3 fatty acids
Omega-3 fatty acids have been seen to amplify insulin sensitivity. This may be due to its structural role in cell membranes and insulin receptors. Omega-3 is also vital for brain and eye health, as well as reducing inflammation.
Have 3-4 portions of oily fish per week (salmon, mackerel, anchovies, sardines and herring). Vegetarian sources include 1 tablespoon of chia seeds, flaxseeds and walnuts.
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If you liked this post, be sure to check out Insulin Resistance and Inflammation and 5 ways to reduce your risk of getting Type 2 diabetes
