Magnesium-Rich Foods Reduce Insulin Resistance

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Magnesium plays a significant role in your health. Aside from helping in the formation of bones, muscle and nerve function, and protein synthesis in the body, it is also effective in reducing blood sugar levels and insulin resistance.

In a recent article published in Pharmacological Research, it was identified that consumption of magnesium for three months or more can lower blood sugar levels and reduce resistance to insulin for both diabetic and non-diabetic people.

Improved Blood Sugar and Insulin Sensitivity Levels

According to the article, the researchers evaluated magnesium effects on 21 random controlled trials or RCTs in diabetes patients and for individuals who don’t suffer from it. The participants were supplemented with 300 milligrams to 600 milligrams of magnesium per day for one up to six months.

Researchers studied the effect of magnesium on the participants’ plasma and hemoglobin to verify magnesium’s role in the blood.

It was revealed during the magnesium supplementation trials that the participants’ glucose and insulin levels were reduced after three months. This proves that magnesium is an essential nutrient for people who have Type 2 diabetes.

Effects of Magnesium on People With No Chronic Diseases

To prove that magnesium is not only for the diabetic, the researchers from the Memorial University of Newfoundland in Canada conducted a study in 2013. They examined the outcome of magnesium on participants who are healthy and with no chronic diseases.

In the said study, they used questionnaires about food frequency for the participants. The participants’ daily intake of magnesium was computed.  The results of the study proved to be positive, as lower insulin levels were identified from the participants who have higher magnesium consumption.

Recommendations for Magnesium Intake

People who have a lower intake of magnesium have a higher risk of having diabetes. The US Department of Health highly recommends that adults should get 310-420 mg of magnesium every day.

Magnesium can be found in numerous food sources, and the following are the best examples:

  • Chia seeds
  • Pumpkin seeds
  • Black beans
  • Peanuts
  • Spinach
  • Potato
  • Carrot
  • Banana
  • Avocado
  • Chicken breast
  • Yogurt

In a review that was published in the World Journal of Diabetes, it was stated that if there is magnesium deficiency it can lead to insulin resistance which can magnify the risk of Type 2 diabetes. Insulin resistance is when insulin cannot get the glucose in the blood. It is known as a major mark of Type 2 diabetes.

Incorporating magnesium-rich foods like nuts and seeds in your diet can be a great means of avoiding complications of diabetes. It also contributes to healthy blood sugar levels and insulin sensitivity.

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