By Michael A. Smith, MD
Lifestyle changes can go a long way to prevent this from progressing into full-blown diabetes; however, dieting and exercise alone are not always enough. So what else can be done? Well, new research shows that increasing your magnesium intake could actually make a significant difference.
Magnesium Halts the Development of DiabetesEmerging scientific evidence suggests that a higher magnesium intake may reduce the incidence of diabetes. Researchers from Soochow University examined the association between magnesium intake and risk of type 2 diabetes by conducting a meta-analysis of prospective cohort studies.2
The researchers combined the results of 13 prospective cohort studies involving 536,318 participants where they discovered thousands of cases that detected a significant link between higher magnesium intake and a lower risk of type 2 diabetes.
This association was not substantially modified by geographic region, follow-up length, sex, or family history of type 2 diabetes. Also, it seems that an increase in magnesium intake produces further drops in diabetes risk. For every 100 mg/day increase of magnesium, the risk of diabetes drops significantly.
The authors concluded that their research provides further evidence supporting a link between higher magnesium intake and a lower risk of diabetes.
Diabetes-Halting Foods that are Rich in MagnesiumSo how do you get more magnesium in your system? Well, the first thing to do is start eating foods that are rich in magnesium. The following table lists some top food sources and the amount of magnesium that they contain per serving:
|Food Source||Amount of Magnesium per Serving|
|Bran (Rice & Oats)||600 mg per cup|
|Dried Herbs (Coriander, Chives, Spearmint, Basil)||14 mg per tablespoon|
|Squash, Pumpkin & Watermelon Seeds||700 mg per cup|
|Dark Chocolate||400 mg per cup|
|Flax & Sesame Seeds||60 mg per tablespoon|
|Brazil Nuts||500 mg per cup|
|Sunflower Seeds||300 mg per cup|
|Almonds & Cashews||400 mg per cup|
|Soybeans||400 mg per cup|
What are the Best Magnesium Supplement Formulas?Oral magnesium comes in many different formulas with varying degrees of absorption. Some of the better absorbed forms of magnesium are:
- Magnesium citrate
- Magnesium aspartate
- Magnesium succinate
Preventing Diabetes is PossibleAs with everything, prevention is far easier than treating a disease. And it’s our firm belief that diabetes is likely preventable following a simple 1-2-3 approach.
- Avoid anything white (sugars, dairy, breads, pasta) and increase the amount of fiber and whole grains in your diet.
- Get up and move. Specifically, tone your major muscle groups. Muscle cells are the most metabolically active cells in the human body. The more toned they are, the more sugar you will burn.
- Eat dark colored vegetables and magnesium-rich foods. If you’re pre-diabetic, consider adding some magnesium to your daily supplement regimen.
Want to read more about natural strategies to prevent diabetes? Check out the book written by Life Extension’s Dr. Steven Joyal, called What Your Doctor May Not Tell You About Diabetes.
- 2011 National Diabetes Fact Sheet - http://www.diabetes.org/diabetes-basics/diabetes-statistics/
- Diabetes Care. 2011; 34(9):2116-22 (ISSN: 1935-5548).
Share | |