By Bonnie Jenkins
‘Tis the season for overeating. Yes, I know, it’s hard not to. From the minute that the turkey comes out of the oven on Thanksgiving until the last champagne cork is popped on New Year’s Eve, tasty treats are everywhere. You know the damage these high calorie foods can do to your waistline, but are you aware of the impact they can have on your blood sugar?
Most holiday treats—from Aunt Hannah’s fudge to that glass of wine—are packed with simple carbohydrates that are high on the glycemic index. Simple carbs are more easily converted into glucose (sugar) because their molecular structure breaks down faster in the stomach and small intestine. These carbs raise glucose levels in the blood stream quite rapidly—often in less than 30 minutes. As the sugar level rises, your pancreas releases a hormone called insulin. Insulin helps take the sugar from the blood and puts it into the cells where it can be used as energy to fuel your body.
But an overabundance of these simple carbs can lead to a rollercoaster effect with blood sugar spiking when you eat them, only to plummet within hours. This not only leaves you feeling fatigued, weak and irritable it can, in the long run, set you up for insulin resistance and damage to your organs and arteries.
Fortunately, you don’t have to forgo all those holiday goodies. Yes, it’s wise to practice moderation. But you can also rely on a handful of nutrients to help keep blood sugar levels in check.
Gymnema Sylvestre is an Ayurvedic herb that boosts insulin sensitivity and decreases the absorption of sugar. In one study, 22 type-2 diabetics took a daily dose of gymnema sylvestre for 18 to 20 months.1 The herb helped normalize insulin output by regenerating pancreatic function in the folks who took the herb. Other studies show that gymnema helps reign in those post-hoilday sugar cravings that can send your blood sugar spiraling and pack on the pounds. But to get these benefits, I recommend taking 400 mg. of an extract that is standardized for 25% gymnemic acids each day.
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Chromium is a trace mineral that plays an important role in insulin sensitivity. By enhancing insulin’s activity, chromium may also be involved in the metabolism of fats, proteins, and carbohydrates.2 Since many chronic diseases are directly linked to uncontrolled blood sugar, getting sufficient chromium is crucial. Yet, 90% of Americans are deficient in this important mineral—a situation easily remedied with a chromium supplement. If insulin resistance is a concern—or if you suffer from type 2 diabetes—taking 200 mcg. of chromium daily can improve the action of insulin.
Magnesium is another mineral that can help regulate blood sugar levels. Studies suggest that low magnesium levels may worsen blood glucose control in type 2 diabetes. There is also some evidence that magnesium supplementation may help with insulin resistance. For example, a study examined the effect of magnesium or placebo in 63 people with type 2 diabetes and found that those who took the mineral had improved insulin sensitivity and lower fasting glucose levels.3 If you’re just trying to balance your blood sugar, take 200 mg. daily. But if you suffer from diabetes, increase that amount to 600 mg.
Keeping a tight reign on your blood sugar throughout the holidays can be hard to do. But adding one of these supplements to your holiday routine can help keep your blood glucose levels in check during the holidays and beyond.
References:
- Baskaran K. Antidiabetic effect of a leaf extract from Gymnema sylvestre in non-insulin-dependent diabetes mellitus patients. Journal of Ethnopharmacology. 1990;30:295-300.
- Anderson RA. Elevated intakes of supplemental chromium improve glucose and insulin variables in individuals with type 2 diabetes. Diabetes. 1997;46:1786–91.
- Rodriguez-Morán M. Oral magnesium supplementation improves insulin sensitivity and metabolic control in type 2 diabetic subjects: a randomized double-blind controlled trial. Diabetes Care. 2003;26:1147-1152
