From the Guidelines
Dietary components such as fiber-rich foods, chromium-containing foods, magnesium-rich foods, cinnamon, apple cider vinegar, berries, nuts, green tea, and fermented foods can effectively lower blood sugar levels and improve insulin sensitivity, as supported by recent studies 1.
Key Dietary Components
- Fiber-rich foods like whole grains, legumes, fruits, and vegetables slow glucose absorption and improve insulin sensitivity
- Chromium-containing foods such as broccoli, green beans, and whole grains enhance insulin function
- Magnesium-rich foods like dark leafy greens, nuts, and seeds help regulate blood glucose
- Cinnamon (1-6 grams daily) may improve insulin sensitivity and reduce fasting blood glucose
- Apple cider vinegar (1-2 tablespoons before meals) can lower post-meal blood sugar spikes by slowing stomach emptying and improving insulin sensitivity
- Berries contain anthocyanins that improve insulin secretion
- Nuts provide healthy fats that reduce blood sugar spikes when consumed with carbohydrates
- Green tea contains catechins that enhance glucose metabolism
- Fermented foods like yogurt with probiotics improve gut health and glucose regulation
Mechanisms of Action
- Slowing carbohydrate digestion
- Enhancing insulin sensitivity
- Reducing inflammation
- Improving gut microbiome health
Recommendations
- Incorporate these foods regularly as part of a balanced diet rather than as occasional additions
- Consider individualized meal planning approaches, such as carbohydrate counting or healthful food choices, to achieve treatment goals 1
- Limit or avoid intake of sugar-sweetened beverages and foods with added sugars to reduce risk for weight gain and worsening of cardiometabolic risk profile 1
From the Research
Dietary Components and Blood Sugar Lowering Effects
- The impact of dietary components on blood glucose levels is a crucial aspect of managing type 2 diabetes mellitus (T2DM) 2.
- Dietary components, including macronutrients, micronutrients, and non-nutrient phytochemicals, have significant effects on blood glucose modulation 2.
- An integrated approach that includes reducing excess body weight, increased physical activity, and a dietary regime to regulate blood glucose levels can benefit T2DM management 2.
Specific Dietary Components and Their Effects
- High dietary fiber intake (>25 g/d in women and >38 g/d in men) is associated with a 20-30% reduced risk of developing T2D 3.
- Whole grains and insoluble cereal fibers appear to drive the effects of high dietary fiber intake on T2D risk 3.
- Soluble, viscous, gel-forming fiber intakes derived from fruit and certain vegetables yield mixed results and do not appear to reduce T2D risk 3.
- Increasing fiber intake can reduce glycated haemoglobin (HbA1c), fasting plasma glucose, insulin, and homeostatic model assessment of insulin resistance (HOMA IR) 4.
Role of Metformin in Blood Sugar Lowering
- Metformin is the most-prescribed oral medication to lower blood glucose worldwide 5.
- Metformin inhibits hepatic gluconeogenesis, mainly by suppressing gluconeogenesis 6.
- Nitric oxide also inhibits hepatic glucose production and has complementary effects with metformin on hepatic gluconeogenesis 6.
- A hybrid metformin-nitric oxide drug may offer potential benefits for managing T2DM by enhancing the inhibition of hepatic gluconeogenesis and decreasing the required dose of metformin 6.