Magnesium helps fight diabetes…are you getting enough?
February 26 2014
According to a new study published this month in Diabetes Care, adults with the highest intake of magnesium were half as likely to develop Type 2 diabetes. Magnesium-rich diets were also linked with a 37-per-cent reduced risk of developing pre-diabetes.
It’s estimated only half of North Americans achieve daily targets for magnesium: 310-320 milligrams for women and 400-420 mg for men. Experts contend that 79 million adults aged 20 and older have pre-diabetes and that number is expected to rise. It’s also a number that’s largely preventable by managing weight, exercising more and eating a healthy diet. Careful meal planning can help you make sure you get enough magnesium.
The study, which followed 2,582 adults (average age 54) for seven years, also determined that a high magnesium intake cut the risk of pre-diabetes progressing to Type 2 diabetes by one-third. Magnesium is needed for the proper action of insulin; too little can cause insulin resistance, a precursor for Type 2 diabetes. Excellent sources of the mineral include legumes, nuts, leafy greens, halibut, yogurt and wheat germ.
These foods can give you an edge against pre-diabetes and Type 2 diabetes.
• Legumes (especially black beans)
When it comes to legumes, black beans are a top source of magnesium (second to soybeans): a 3/4 cup serving delivers 100 mg of the glucose-regulating mineral.
• Almonds, cashews, peanuts
Among people with pre-diabetes, eating an almond-rich diet has been shown to improve insulin sensitivity and lower LDL (bad) cholesterol. Among individuals with normal blood sugar, regular nut consumption is linked with a lower risk of Type 2 diabetes and heart disease.
Nuts are a good source of cardio-protective nutrients including unsaturated fat, fiber, folate, vitamin E and potassium. They’re also high in magnesium, with almonds, cashews and peanuts leading the pack and they make a perfect and portable snack.
• Spinach, Swiss chard, kale
Eating more leafy green vegetables – 1.3 servings daily versus only one per week – is associated with a lower risk of diabetes (1 serving = 1/2 cup cooked or 1 cup raw). Antioxidants and magnesium in leafy greens are thought to be responsible for their protective effects.
• Salmon, arctic char, trout, mackerel
So far, two large studies suggest that consuming more of the omega-3 fatty acids in oily fish reduces the risk of diabetes by 32 per cent. Omega-3 fats are thought to improve how the body uses insulin. Try to include at least six ounces of oily fish in your diet each week.
• Ground flax seed
This tiny seed is also a rich source of omega-3. Higher intakes of ground flax seeds have been tied to protection from Type 2 diabetes.
• Coffee
Drinking 3 to 4 cups of coffee (caffeinated and decaffeinated) per day is related to a 25-per-cent lower risk of Type 2 diabetes. Coffee’s benefits may be due to chlorogenic acid, an antioxidant that dampens inflammation, reduces glucose absorption and improves insulin sensitivity. Coffee is also a source of magnesium.
