According to Deborah Mitchell in her book, The complete Book of Nutritional Healing, there are many things that can help you if you have Diabetes or are pre-diabetic.

Pre-Diabetes Risk factors: Diabetes 11

People at risk are people who have diabetes in their family, have difficulty with their weight, and have a poor diet such as one which has a lot processed foods, fat and sugar in it.

 

 

 

Changing your Diet

In most cases, proper diet that emphasizes fresh fruits and vegetables, whole grains and legumes, and high quality protein such as lean meats can really help in the prevention and maintenance of diabetes.

Helpful Supplementation

Magnesium

Many people who have diabetes have low levels of magnesium, therefore supplementing 250-500 mg a day of magnesium and adding high magnesium foods such as almonds, avocado, beans (dried), greens, peas, pumpkin seeds and tofu can really help.

Coenzyme Q10

Another supplement called Coenzyme Q10 assists with carbohydrate metabolism. A supplement of 120mg a day may be helpful. Food sources of Coenzyme Q 10 include broccoli, eggs, red meat, spinach, wheat germ and whole grains.

Vitamin E

400 Units of Vitamin E may improve the glycemic control. Foods high in vitamin E include almonds, broccoli, greens, kiwi, mango, peanut butter, sunflower seeds, wheat germ oil.

Garlic

Another helpful substance that appears to have anti-diabetic properties is garlic. Take a supplement that provides a dose that equals 2500 mg of fresh garlic ( 2 cloves a day).  Odor- free supplements are available.

Fiber

Nutrition experts recommend getting at least 20-35 grams of dietary fiber every day, but most people only have about 14-15 grams a day from their diet. Supplementation may be necessary.

Where is fiber found?

It is found in fruits, vegetables, and grains.

It is the part of the plant that is not digested in the human body. There are 2 types of dietary fiber- soluble and insoluble. And both are necessary for good health.

Soluble fiber is the sticky kind of fiber that thickens the contents already in the intestines, and slows down the digestion and absorption of food, making you feel full for a longer period of time.

Examples of Soluble Fiber: pectin and gums. It is also found in peas, dried beans, some fruit and veggies such as apples, oranges and carrots.

Oats, oat bran, flaxseed, barley, as well as canned peas or beans such as kidney beans, white and black beans are all high in soluble fiber.

Insoluble Fiber aids in the prevention of constipation, diverticulosis, hemorrhoids, and some forms of cancer such as colon and rectal.

Examples of Insoluble Fiber include, cellulose, hemicellulose, and lignin found in whole grains and cereals, especially wheat bran, barley and oats, and in the skins of fruits and many vegetables such as cauliflower, green beans and potatoes.

Fiber and Diabetes

Research at the University of Texas Southwestern Medical Center in Dallas studied the effects of fiber on 13 obese individuals with Type 2 diabetes.

After consuming a high fiber diet of 50 grams of fiber/day, half soluble and half insoluble, the study participants experienced lowered glucose (blood sugar) levels by as much as 10 %, and  lower insulin and blood lipid levels.

Although fiber may not be the magic pill, it has been shown in numerous studies to reduce the risk of heart disease, diabetes and high blood pressure.

Taken in part from: Mitchell, D.  (2008). The Complete Book of Nutritional Healing. New York, NY. St. Martins.

Ternus, M. & Brothier, K. (2007). Vitamins: Boost Your Energy and Enhance Your Body. Avon, MA. F&W Publications.