A smart prediabetes diet and good metabolic syndrome x management to avoid full type 2 diabetes, and all its devastating complications, needs to include foods rich in magnesium.
Proper magnesium levels are associated with healthy insulin sensitivity, and a low magnesium intake has been associated with the development of type II diabetes . One of the many things that it is necessary for a healthy metabolism is a healthy normal blood sugar level from good insulin sensitivity. I have posted on the relationship between magnesium and insulin and its potential to reduce the risk of diabetes in the overweight that are prone to prediabetes. A loss of glucose control due to insulin resistance can eventually lead to prediabetes and eventually full-blown type 2 diabetes with all its complications. Unless you take action to improve your metabolism now.
The importance of magnesium as a nutrient has taken a backseat to dietary calcium, however insufficient magnesium in the diet is associated with an increased risk of many medical problems. For whatever reason, calcium has received much more attention as a necessary component for health and wellness than magnesium has. Meanwhile, magnesium intake compared to calcium intake has decreased. This change has been implicated in the development of generalized inflammation throughout the body as well as a number of specific medical problems.
One of the medications that are very popular these days are the so-called “proton pump inhibitors (PPIs)” These medicines are used by people who have “heartburn.” They have been shown to influence magnesium levels and/or weaken bones. Not only are PPIs impacting bone magnesium status in the United States, but it also appears that the diet of a large proportion of the U.S. population does not even contain sufficient magnesium in the first place.
Magnesium is an essential mineral that is diminishing from the Standard American Diet. Americans are eating more low magnesium processed foods. Regular Nutrientology readers know this is not good. They generally avoid foods with a label, especially a label with words that even the smartest Nutrientology readers cannot pronounce.
Studies have shown that magnesium supplementation increases insulin sensitivity in insulin-resistant diabetics and non-diabetics. In one study, overweight insulin resistant volunteers (people with prediabetes metabolic syndrome) with normal blood magnesium levels were given a magnesium supplement for six months. They experienced reduced estimated insulin resistance and decreased fasting glucose.
Good sources of magnesium include fish, leafy greens, and nuts. Bone broths are also an excellent source of highly absorbable magnesium. Whole grains and beans are also fairly good sources, while refined grains lack most of the magnesium contained in the whole grain. Limit grains to a side dish to stop prediabetes.
A problem with grains, beans, some nuts and seeds is that they also contain phytic acid which can potentially impact the absorption of magnesium and other minerals. Some recommend soaking grains and beans to decrease this possibility. If you are going to eat these foods, cook them well. Many cultures also soak or ferment these foods to reduce phytic acid.
An adequate magnesium intake is important for proper insulin sensitivity and overall health. How’s your magnesium intake?
Go to the Nutrientology Store for a magnesium containing multivitamin supplement.