November 18, 2024 • 26 mins
Do you know which vitamins and minerals you need to prevent diabetes?
In today's episode, Aimee reveals how vitamins, minerals, and healthy fats play essential roles in maintaining optimal glucose metabolism. What you'll learn goes beyond carbohydrate management into the 'nuts and bolts' of glucose metabolism in an easily digestible way, empowering listeners to gain greater understanding of which foods will help them the most.
Aimee delves deeply into how various B vitamins and minerals we are commonly deficient in influence insulin function, glucose control and cellular communication so you can better balance blood sugar. Beyond just the nutrients needed, you'll know which foods provide these nutrients so you can take the knowledge you gain and immediately apply it to your next meal!
Takeaways:
- Achieving balanced blood sugar involves managing more than just carbohydrates; essential vitamins and minerals play crucial roles.
- B vitamins are foundational to glucose metabolism, helping in energy production and gene expression.
- Essential minerals like magnesium, chromium, and zinc influence insulin sensitivity and blood sugar regulation.
- Antioxidant activity from vitamins C and E, selenium, and omega-3 fatty acids support inflammation control and cellular health.
- Including diverse foods like nuts, seeds, cold-water fish, beans, and citrus fruits helps meet these nutritional needs.
Resources:
Find Research Citations and Transcript at Blasphemous Nutrition on Substack
Photography by: Dai Ross Photography
Podcast Cover Art: Lilly Kate Creative
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Hey Rebels, welcome toBlasphemous Nutrition.
Consider this podcast yourpantry full of clarity,
perspective, and the nuanceneeded to counter the
superficial health advice sofreely given on the internet.
I'm Amy, the unapologeticallycandid host of Blasphemous
Nutrition and a double degreednutritionist with 20 years
experience.
(00:22):
I'm here to share a more nuancedtake.
On living and eating well tosustain and recover your health.
If you've found most healthadvice to be so generic as to be
meaningless, We're so extremethat it's unrealistic, and you
don't mind the occasional Fbomb.
You've come to the right place.
From dissecting the latestnutrition trends to breaking
(00:43):
down published research andsharing my own clinical
experiences, I'm on a mission tofoster clarity amidst all the
confusion and empower you tohave the help you need to live a
life you love.
Now let's get started.
MacBook Air Microphone (01:00):
Welcome back to blaspheme as nutrition.
I am your irreverent and candidhost Aimee, and I'm here to make
salads, seductive crush yourcravings and call out the dogma.
When I see it today, I'm goingto dive into the nuance behind
what it takes to balance bloodsugar.
So if you're still eatingfrosted flakes, This might get
(01:21):
awkward.
The conversation around managingblood sugar is typically limited
to just adjusting carbohydrateintake.
And of course, this is a hugelever in directly controlling
blood sugar, but as witheverything in the human body, it
isn't limited to just one macronutrient.
(01:43):
Glucose metabolism is theprocess by which the body
converts glucose into energy.
Whether that glucose comes fromthe food we eat or is created by
the liver.
This process relies on multiplenutrients, supporting each step
from glucose getting into thecell, to that glucose, breaking
down and turning into ATP or theenergy that the cell uses.
(02:09):
Some nutrients protect ourinsulin sensitivity by
preventing inflammation and thusprotecting the cell from damage.
Key vitamins involved in glucosemetabolism include.
Most of the B vitamins,specifically B one through
seven, also known as thiamine.
I mean riboflavin, niacinpantothenic acid pirate,
(02:31):
vaccine, and biotin, as well asB12.
or thiamine is essential forconverting carbohydrates into
energy.
Thiamine acts as a coenzyme tobreak down glucose and coenzymes
are essentially helpers forenzymes.
They allow an enzyme to performthat function that it is
(02:52):
designed to do more effectively.
They often carry chemical groupsbetween different enzymes or
allow those reactions to proceedquickly when needed.
Many of the B vitamins are usedas coenzymes to break down
glucose and support the processof converting that glucose into
energy.
(03:13):
Also known as a dentisttriphosphate or ATP.
B2 B3 and B five are also usedin this way.
B6 and B seven.
Also play a role in allowingglycogen to be converted into
glucose and then used forenergy.
B12 is shown to improve glucosetolerance and near, as we can
(03:35):
tell it's in part due to theimpact that B12 has on gene
expression and the downstreamchanges that it makes to our
fully and biotin levels.
Now if you have diabetes,supplementing with B12 has been
shown to facilitate improvedglucose control, but this does
not translate over to those whoare looking to prevent diabetes.
(03:58):
So don't bother withsupplementation there.
And if you do have diabetes,you're really better off using
food instead of supplementation,whenever possible.
B vitamins are found in beansand green peas, animal foods,
such as pork, chicken, beef,shellfish.
Thin fish and Oregon meets.
(04:19):
It's actually pretty easy tomeet B vitamin needs through the
diet.
If you eat a wide variety offoods, although I will say it is
not uncommon to see a couple oflow dietary intakes on different
B vitamins, when I'm doing foodlogs.
The most common ones I see arethiamine being under consumed
and pork trout, lentils, peas,and sunflower seeds are the
(04:44):
highest in thiamine.
Now moving on to minerals, thereare several minerals which play
very important roles.
And they are more commonlydeficient in the diet.
Magnesium plays a role inbreaking down glucose, but it
also has a role in insulinsignaling and moving glucose
from the blood.
(05:04):
Into the cells over 65% of theAmerican population does not get
enough magnesium in the diet.
For those of you in the UK andAustralia and Canada.
I'm sorry, I don't have data onyour nation in this regard.
However, if you are eating adiet that is most like a
(05:28):
standard American diet chancesare you're not getting enough.
Magnesium.
Magnesium also plays a role inblood pressure management and
heart health.
So it is definitely not one toskimp out on.
Wonderful sources of magnesiumcan be found in Brazil, nuts.
Oh, Bran spinach, pumpkin seeds,almonds and avocados.
(05:49):
And for animal-based sources,fish like mackerel and salmon
also contain moderate amounts ofmagnesium as well.
Magnesium is found in severalleafy greens.
So if you eat a lot of differentleafy greens or you take a whole
huge bag of leafy greens andcook it down, It turns into a
more reasonable amount toconsume, and that's another
(06:11):
great way to get magnesium inthe diet.
Chromium is a trace mineral thatalso enhances the action of
insulin.
So it improves the cell'sability to take in glucose.
Now while the exact mechanism bywhich this occurs is not yet
fully understood.
Chromium is believed to increasethe insulin receptors
(06:36):
sensitivity on the cell surface.
So I kind of think of theinsulin receptor as being the
lock.
It's docked onto the cell Andthen the insulin molecule with
glucose attached to it comes anddocks on that receptor and
allows glucose to enter thecell.
So chromium.
(06:56):
May almost be like a magnet thatdraws.
The insulin towards the receptormore quickly, more effectively
increasing the sensitivity andability for glucose to get into
the cell.
Chromium has long been known tosupport better glucose control.
And it was actually one of theearlier supplements recommended
(07:20):
for blood sugar balance.
When the diabetes surge began inthe early nineties.
Broccoli beef, green beans, andespecially oysters and liver are
excellent sources of chromium.
Now zinc impacts the body'sability to make insulin as well
as insulin storage andsecretion.
(07:41):
It also helps support stableblood sugar levels.
Zinc also plays a role in cellsignaling pathways related to
our glucose metabolism So thatcell cell communication.
Zinc is very high in oysters andbeef as well as crab.
Oats and pumpkin seeds are greatsources as well.
(08:04):
Now we all know about iron andits role for energy.
Via hemoglobin and helping tocarry oxygen around to cells.
But iron is also a major playerin ATP generation.
Creating that energy within thecells.
Iron allows ourselves to convertglucose into usable energy
(08:24):
within the mitochondria.
And if you think back to highschool science class, the
mitochondria is that little beanshaped organelle that's in the
cell where energy is created.
So when our iron levels are lowenergy production within the
cell in the mitochondria slowsdown, and this is another way
that iron deficiency can leaveyou feeling tired and less able
(08:47):
to stay active.
Liver and oysters are undeniablythe best source of iron.
Muscles white beans, lentils,tofu, and other beans are
reasonable sources as well.
Pairing your iron rich foodswith vitamin C, especially
vegetarian plant-based source ofiron will help that iron get
(09:10):
absorbed into the body.
Plant-based sources of iron arenot absorbed as easily by the
body.
As animal sources of iron.
So it's really important.
If you are on a limited animalfood diet, if you are reducing
your animal food intakes, forwhatever reason, to ensure that
(09:31):
you are getting enough iron inthe diet and that you are
enhancing iron absorption, bymaking sure that your stomach
and your digestive system is ingood shape and that you are
pairing those iron rich foodswith vitamin C.
Now, when it comes to indirectlysupporting our glucose
(09:52):
metabolism by reducinginflammation and keeping
ourselves un damaged.
Vitamin C vitamin D vitamin Eselenium and other antioxidants,
as well as omega-3 fatty acidshave all been shown to play a
part.
Chronically high glucose levelswill lead to oxidative stress
(10:12):
this then inhibits insulin fromdoing its job of getting glucose
into the cell via inflammationand cellular damage.
If you remember.
Going back to the insulinreceptor as a lock analogy,
oxidative stress can cause thatlock to rust and change its
(10:33):
shape slightly preventinginsulin from efficiently and
effectively docking on thereceptor and allowing glucose to
come in.
Our antioxidants help protectourselves from high levels of
oxidative damage.
Thus overall supporting insulinfunction as well as pretty much
(10:54):
every other crucial function inthe body at the cellular level.
Vitamin C is an antioxidantvitamin among other things that
helps support ourselves underoxidative stress.
So vitamin C offers a protectivefactor here.
Another cool thing that vitaminC does is it helps regenerate or
(11:15):
recycle vitamin E and thatprotects cell membranes from
damage so that they can maintaininsulin sensitivity.
Now, when cells are damaged andinflammation is rampant, it
really gums up the works andmakes glucose regulation much
more difficult.
So studies do show that highdietary vitamin C not
(11:38):
supplements, but vitamin C fromthe diet does reduce the risk of
developing diabetes.
And individuals who have higherblood levels of vitamin C also
are shown to have a lower riskof developing diabetes.
Supplementation, instead ofgetting vitamin C from foods did
not yield such a risk reduction.
(11:59):
However, again, if you alreadyhave diabetes supplementing with
1000 milligrams of vitamin Cdoes appear to reduce fasting
insulin and glucose levels.
Now this may be due to thediabetic population, having
lower vitamin C available tocombat increased inflammation
(12:19):
from oxidative stress.
In many disease states, ournutrient needs do increase.
So that may be what's going onhere.
That said, regardless of whetheror not you have diabetes getting
vitamin C from foods reallystill remains the best source
because you have all of thoseadditional antioxidants and
(12:41):
other nutrients that your bodyneeds to thrive.
That you're not going to getfrom a vitamin C supplement.
Citrus foods are the mostaccessible way to get your
vitamin C.
That said Kiwi is alsowonderful.
Just one yellow or Sungold Kiwiactually exceeds your vitamin C
(13:02):
needs for the day.
And that is my consistent go-toto keep my vitamin C levels up
is Kiwi fruit.
Red bell peppers are also asuperb source of vitamin C,
especially if you tend to shyaway from fruits, depending on
the size of that red bellpepper, half of one can supply
(13:23):
what you need in a day.
Vitamin D is also helpful atreducing inflammation and
protecting ourselves andensuring that we have insulin
sensitivity that is optimal.
Vitamin D receptors are presentin pancreatic beta cells.
These are the cells that produceinsulin in the body.
(13:43):
Low vitamin D levels areassociated with increased
insulin resistance.
And there are multipleobservational studies as well as
meta analyses that doconsistently show vitamin D
deficiency is linked toincreased insulin resistance in
both diabetic and non-diabeticpopulations.
(14:05):
There is still a lot that we donot know about how this works.
And some studies show thatsupplementation with vitamin D
can be helpful, but othersdon't.
Vitamin D protects ourselvesfrom oxidative stress and it has
been shown to supportantioxidant levels in the body.
So in this regard, it alsocontributes to antioxidant
(14:27):
activity.
In addition to being so crucialfor our bones, our immune
system, our brain health, aswell as our blood pressure.
Dietary sources of vitamin D arereally limited.
And honestly it was not likelyever intended to be our sole
source of this nutrient.
(14:47):
Even to call it a nutrient or avitamin is terribly misleading.
And at this point, it's reallykind of absurd that we still
call vitamin D vitamin D.
Vitamin D is actually a hormone.
It's a hormone that we make fromsunlight reacting to the
cholesterol that is present inour skin.
(15:09):
But the reality is.
In the 21st century with aprevalence of sunscreen and
indoor housing.
Nearly all of us do not makeenough.
Vitamin D low blood levels ofvitamin D are very common, but
what is considered to beadequate or optimal vitamin D
(15:29):
levels is still very much up fordebate.
And in some small circles, avery contentious debate at that.
In the functional medicinecommunity, it is commonly
espoused that vitamin D levelsbetween 50 and a hundred
nanograms per deciliter areoptimal.
That said it's not very oftenthat I see levels above 40 or 42
(15:53):
when someone is being tested.
Vitamin D plays so many roles ingene expression that go way
beyond supporting insulin levelsthat I recommend getting blood
levels tested twice a year inlate summer, as well as late
winter to get a sense of whereyour blood levels lie.
Any vitamin D level less than 30nanograms per deciliter is
(16:16):
considered to be low.
Whether you're getting that froma standard lab at a standard
medical practice or a functionalmedical practice.
If your levels are below 30,that is a big problem.
And often times people arehovering at that or below 30
nanograms per deciliter.
Dietary sources of vitamin D areour cold water fish as well as
(16:41):
egg yolks.
So salmon mackerel, sardines,trout.
Egg yolks and fortified foodssuch as milk and milk
alternatives.
Note that not all dairy productsare fortified with vitamin D.
So if you like yogurt, but don'tdrink milk.
Your yogurt's not likely tosupply you with any extra
vitamin D also not all dairyfree milk alternatives, fortify,
(17:07):
depending on where you live andwhat product you're using.
So be sure to check labels.
Omega three fatty acids play anindirect role in facilitating
glucose metabolism by reducinginflammation and enhancing our
insulin sensitivity.
Omega-3 fats are again, mostconcentrated in cold water fish.
(17:29):
So remember that smashed acronymthat I talked about in nutrition
and mental health month.
Salmon mackerel, anchovies,sardines, herring, and trout.
These fish contain the highestamounts of omega-3 fatty acids.
In a form that is most readilyabsorbed by the body and
(17:51):
contributes to greater bloodlevels of omega-3 fats in your
body.
That said omega-3 fatty acidsare also present in chia seeds,
flax seeds and walnuts.
But absorbability is far, farless in non-animal foods.
The omega-3 fatty acids and nutsand seeds and other plant-based
(18:14):
foods.
Our only absorbed by the body atabout three to 5%.
Whereas if those omega-3 fattyacids are coming from fish,
we're looking at about a hundredpercent absorption.
Fatty fish are best consumedthree times a week.
In order to support adequatelevels of vitamin D.
(18:35):
Selenium and vitamin E also actas antioxidants in the body,
even though they're vitamins,vitamin E supplementation has
been shown to improve insulinaction and increase the total
body glucose disposal in bothhealthy subjects, as well as
those with type two diabetes.
(18:57):
Some studies also show that itimproves the action of insulin
in healthy individuals, as wellas those with type two diabetes.
And it is believed that vitaminE directly impacts genetic
expression that enhances thecells, insulin sensitivity.
So as a fat soluble vitamin,vitamin E's antioxidant activity
(19:19):
is primarily in preventing theoxidation of fats in the body.
Like those in the cell wall.
When it comes to antioxidantactivity we can think of vitamin
E as what we would use to putout a grease fire.
Versus of water soluble,antioxidant, like vitamin C
being useful to put out acampfire.
(19:42):
Vitamin E is found in many nutsand seeds and their oils such as
sunflower oil, as well asavocados, peanuts, chard, and
broccoli.
I was really surprised to notethat Kiwi also has a decent
amount of vitamin E with onelarge Kiwi providing nearly 10%
of your daily dose.
(20:02):
So making sure to get vitamin Erich foods most days of the week
is important.
Well, there are no adverseeffects of consuming vitamin E
through foods that have beenreported.
Supplementation can be a problemwith high doses.
So it is best to consume vitaminE N food form.
(20:23):
Now, if you have been fat phobicsince the seventies or eighties
today is the day to overcomethat.
Because vitamin E is present infoods that contain fats.
By and large.
And fat is needed in order toabsorb vitamin E from the foods
that we eat.
Selenium is a mineral that hasfabulous antioxidant activity in
(20:47):
the body.
It's used to make glutathioneperoxidase, which is an enzyme
that prevents the damage of cellmembranes, proteins, as well as
our DNA.
Selenium also helps recyclevitamin C and vitamin E so that
they can continue theirantioxidant activity in the
body.
Selenium is found in highquantities in Brazil, nuts,
(21:11):
seafood, such as oysters, clams,shrimp, halibut, tuna, and it's
also found in chicken, pork, andbeef.
Unprocessed grains also containsome selenium, but selenium
concentration here is determinedmostly by soil quality.
And so the selenium in our wholegrains tends to be less and less
(21:31):
reliable.
Then what we find in animalfoods.
So while carbohydrates andmonitoring our carbohydrates.
Is often the primary way wecontrol our glucose levels.
The vitamins minerals and fattyacids that I've spoken to today,
play critical roles in ensuringthat the glucose we have in our
(21:53):
body is properly metabolized andused efficiently.
Deficiencies in any of thesenutrients can impact glucose
metabolism.
So it's really important to havea very diet.
In order to maintain optimalblood sugar levels.
So in looking at the kind ofvery diet that specifically
(22:15):
supplies, these nutrients.
We want to be consuming healthyfats from cold water, fish, nuts
and seeds on a regular basis.
Our green veggies, broccoli,chard, spinach peas.
These all got a shout out todayas being high in nutrients
needed for glucose metabolism.
These will support many of thosevitamins and minerals.
(22:38):
I talked about to maintainglucose control without
exceeding one's individualcarbohydrate tolerance.
Relying on beans, more thangrains for your starch.
And carbohydrate is a way to getenergy from carbs in a more
nutrient dense package becausebeans contain iron, the B
(23:00):
vitamins and zinc.
Additionally, including citrusfruits bell peppers and Kiwi
offers a great source of vitaminC to absorb the iron from the
foods we eat.
Incidentally citrus fruits arealso strongly correlated with
reduced stroke risk and overallcardiovascular health.
(23:20):
In epidemiological studies, bigpopulation studies, citrus
fruits are often mentioned asone of the foods that people eat
regularly that is associatedwith greater longevity, heart
health, and reduced stroke risk.
So if that's something that isespecially concerning to you.
(23:41):
You may want to keep citrusfruits on the counter not just
as a beautiful decoration, butto consume them on a regular
basis.
Nuts greens, beans.
Seafood, citrus.
These are foods to includeregularly to provide the
nutrients that you need tomanage your blood sugar.
(24:04):
If you have diabetes, yourtolerance for beans is likely
going to be reduced.
And so choosing.
Lower carbohydrate sources ofthose nutrients may be needed.
But really let your continuousglucose monitor or a traditional
glucometer guide you indetermining how many beans you
can consume while keeping yourblood sugar in balance.
(24:29):
If you have found this episodeinformative and helpful, drop me
a comment and let me know.
If, you know, someone'sstruggling with prediabetes or
diabetes.
This information is especiallyimportant for them because most
nutrition conversations aresimply about carb management.
So share this episode with themso that they can make more
(24:51):
empowered choices to preservetheir health.
As always, if you have had yetto rate or review this podcast,
please do.
So.
Aside from word of mouth.
This is the best way to getinformation out there.
So scroll down on the show pageand the apple podcast app to
write a review sharing what youthink and for those who have
(25:11):
already done.
So thank you so much.
If you're struggling toimplement the strategies that I
share on blast, miss nutritionknow that I do offer coaching
and consulting to help peoplestrategize and enhance their
meals so they can get theresults they're looking for.
You can reach out to me byclicking on the link in the show
(25:32):
notes, to set up a complimentarycall, to discuss your goals and
concerns.
Until next time my blasphemousbuddies stay healthy and
question the status quo.
When it doesn't serve you.
Any and all information sharedhere is for educational and
entertainment purposes only andis not to be misconstrued as
offering medical advice.
Listening to this podcast doesnot constitute a provider client
(25:56):
relationship.
Note, I'm not a doctor nor anurse, and it is imperative that
you utilize your brain and yourmedical team to make the best
decisions for your own health.
The use of information on thispodcast or materials linked to
this podcast are at the user'sown risk.
No information nor resourcesprovided are intended to be a
(26:16):
substitute for professionalmedical advice, diagnosis, or
treatment.
Be a smart human and do notdisregard or postpone obtaining
medical advice for any medicalcondition you may have.
Seek the assistance of yourhealthcare team for any such
conditions and always do sobefore making any changes to
your medical, nutrition, orhealth plan.
Hey Rebels, welcome toBlasphemous Nutrition.
Consider this podcast yourpantry full of clarity,
perspective, and the nuanceneeded to counter the
superficial health advice sofreely given on the internet.
I'm Amy, the unapologeticallycandid host of Blasphemous
Nutrition and a double degreednutritionist with 20 years
experience.
(00:22):
I'm here to share a more nuancedtake.
On living and eating well tosustain and recover your health.
If you've found most healthadvice to be so generic as to be
meaningless, We're so extremethat it's unrealistic, and you
don't mind the occasional Fbomb.
You've come to the right place.
From dissecting the latestnutrition trends to breaking
(00:43):
down published research andsharing my own clinical
experiences, I'm on a mission tofoster clarity amidst all the
confusion and empower you tohave the help you need to live a
life you love.
Now let's get started.
MacBook Air Microphone (01:00):
Welcome back to blaspheme as nutrition.
I am your irreverent and candidhost Aimee, and I'm here to make
salads, seductive crush yourcravings and call out the dogma.
When I see it today, I'm goingto dive into the nuance behind
what it takes to balance bloodsugar.
So if you're still eatingfrosted flakes, This might get
(01:21):
awkward.
The conversation around managingblood sugar is typically limited
to just adjusting carbohydrateintake.
And of course, this is a hugelever in directly controlling
blood sugar, but as witheverything in the human body, it
isn't limited to just one macronutrient.
(01:43):
Glucose metabolism is theprocess by which the body
converts glucose into energy.
Whether that glucose comes fromthe food we eat or is created by
the liver.
This process relies on multiplenutrients, supporting each step
from glucose getting into thecell, to that glucose, breaking
down and turning into ATP or theenergy that the cell uses.
(02:09):
Some nutrients protect ourinsulin sensitivity by
preventing inflammation and thusprotecting the cell from damage.
Key vitamins involved in glucosemetabolism include.
Most of the B vitamins,specifically B one through
seven, also known as thiamine.
I mean riboflavin, niacinpantothenic acid pirate,
(02:31):
vaccine, and biotin, as well asB12.
or thiamine is essential forconverting carbohydrates into
energy.
Thiamine acts as a coenzyme tobreak down glucose and coenzymes
are essentially helpers forenzymes.
They allow an enzyme to performthat function that it is
(02:52):
designed to do more effectively.
They often carry chemical groupsbetween different enzymes or
allow those reactions to proceedquickly when needed.
Many of the B vitamins are usedas coenzymes to break down
glucose and support the processof converting that glucose into
energy.
(03:13):
Also known as a dentisttriphosphate or ATP.
B2 B3 and B five are also usedin this way.
B6 and B seven.
Also play a role in allowingglycogen to be converted into
glucose and then used forenergy.
B12 is shown to improve glucosetolerance and near, as we can
(03:35):
tell it's in part due to theimpact that B12 has on gene
expression and the downstreamchanges that it makes to our
fully and biotin levels.
Now if you have diabetes,supplementing with B12 has been
shown to facilitate improvedglucose control, but this does
not translate over to those whoare looking to prevent diabetes.
(03:58):
So don't bother withsupplementation there.
And if you do have diabetes,you're really better off using
food instead of supplementation,whenever possible.
B vitamins are found in beansand green peas, animal foods,
such as pork, chicken, beef,shellfish.
Thin fish and Oregon meets.
(04:19):
It's actually pretty easy tomeet B vitamin needs through the
diet.
If you eat a wide variety offoods, although I will say it is
not uncommon to see a couple oflow dietary intakes on different
B vitamins, when I'm doing foodlogs.
The most common ones I see arethiamine being under consumed
and pork trout, lentils, peas,and sunflower seeds are the
(04:44):
highest in thiamine.
Now moving on to minerals, thereare several minerals which play
very important roles.
And they are more commonlydeficient in the diet.
Magnesium plays a role inbreaking down glucose, but it
also has a role in insulinsignaling and moving glucose
from the blood.
(05:04):
Into the cells over 65% of theAmerican population does not get
enough magnesium in the diet.
For those of you in the UK andAustralia and Canada.
I'm sorry, I don't have data onyour nation in this regard.
However, if you are eating adiet that is most like a
(05:28):
standard American diet chancesare you're not getting enough.
Magnesium.
Magnesium also plays a role inblood pressure management and
heart health.
So it is definitely not one toskimp out on.
Wonderful sources of magnesiumcan be found in Brazil, nuts.
Oh, Bran spinach, pumpkin seeds,almonds and avocados.
(05:49):
And for animal-based sources,fish like mackerel and salmon
also contain moderate amounts ofmagnesium as well.
Magnesium is found in severalleafy greens.
So if you eat a lot of differentleafy greens or you take a whole
huge bag of leafy greens andcook it down, It turns into a
more reasonable amount toconsume, and that's another
(06:11):
great way to get magnesium inthe diet.
Chromium is a trace mineral thatalso enhances the action of
insulin.
So it improves the cell'sability to take in glucose.
Now while the exact mechanism bywhich this occurs is not yet
fully understood.
Chromium is believed to increasethe insulin receptors
(06:36):
sensitivity on the cell surface.
So I kind of think of theinsulin receptor as being the
lock.
It's docked onto the cell Andthen the insulin molecule with
glucose attached to it comes anddocks on that receptor and
allows glucose to enter thecell.
So chromium.
(06:56):
May almost be like a magnet thatdraws.
The insulin towards the receptormore quickly, more effectively
increasing the sensitivity andability for glucose to get into
the cell.
Chromium has long been known tosupport better glucose control.
And it was actually one of theearlier supplements recommended
(07:20):
for blood sugar balance.
When the diabetes surge began inthe early nineties.
Broccoli beef, green beans, andespecially oysters and liver are
excellent sources of chromium.
Now zinc impacts the body'sability to make insulin as well
as insulin storage andsecretion.
(07:41):
It also helps support stableblood sugar levels.
Zinc also plays a role in cellsignaling pathways related to
our glucose metabolism So thatcell cell communication.
Zinc is very high in oysters andbeef as well as crab.
Oats and pumpkin seeds are greatsources as well.
(08:04):
Now we all know about iron andits role for energy.
Via hemoglobin and helping tocarry oxygen around to cells.
But iron is also a major playerin ATP generation.
Creating that energy within thecells.
Iron allows ourselves to convertglucose into usable energy
(08:24):
within the mitochondria.
And if you think back to highschool science class, the
mitochondria is that little beanshaped organelle that's in the
cell where energy is created.
So when our iron levels are lowenergy production within the
cell in the mitochondria slowsdown, and this is another way
that iron deficiency can leaveyou feeling tired and less able
(08:47):
to stay active.
Liver and oysters are undeniablythe best source of iron.
Muscles white beans, lentils,tofu, and other beans are
reasonable sources as well.
Pairing your iron rich foodswith vitamin C, especially
vegetarian plant-based source ofiron will help that iron get
(09:10):
absorbed into the body.
Plant-based sources of iron arenot absorbed as easily by the
body.
As animal sources of iron.
So it's really important.
If you are on a limited animalfood diet, if you are reducing
your animal food intakes, forwhatever reason, to ensure that
(09:31):
you are getting enough iron inthe diet and that you are
enhancing iron absorption, bymaking sure that your stomach
and your digestive system is ingood shape and that you are
pairing those iron rich foodswith vitamin C.
Now, when it comes to indirectlysupporting our glucose
(09:52):
metabolism by reducinginflammation and keeping
ourselves un damaged.
Vitamin C vitamin D vitamin Eselenium and other antioxidants,
as well as omega-3 fatty acidshave all been shown to play a
part.
Chronically high glucose levelswill lead to oxidative stress
(10:12):
this then inhibits insulin fromdoing its job of getting glucose
into the cell via inflammationand cellular damage.
If you remember.
Going back to the insulinreceptor as a lock analogy,
oxidative stress can cause thatlock to rust and change its
(10:33):
shape slightly preventinginsulin from efficiently and
effectively docking on thereceptor and allowing glucose to
come in.
Our antioxidants help protectourselves from high levels of
oxidative damage.
Thus overall supporting insulinfunction as well as pretty much
(10:54):
every other crucial function inthe body at the cellular level.
Vitamin C is an antioxidantvitamin among other things that
helps support ourselves underoxidative stress.
So vitamin C offers a protectivefactor here.
Another cool thing that vitaminC does is it helps regenerate or
(11:15):
recycle vitamin E and thatprotects cell membranes from
damage so that they can maintaininsulin sensitivity.
Now, when cells are damaged andinflammation is rampant, it
really gums up the works andmakes glucose regulation much
more difficult.
So studies do show that highdietary vitamin C not
(11:38):
supplements, but vitamin C fromthe diet does reduce the risk of
developing diabetes.
And individuals who have higherblood levels of vitamin C also
are shown to have a lower riskof developing diabetes.
Supplementation, instead ofgetting vitamin C from foods did
not yield such a risk reduction.
(11:59):
However, again, if you alreadyhave diabetes supplementing with
1000 milligrams of vitamin Cdoes appear to reduce fasting
insulin and glucose levels.
Now this may be due to thediabetic population, having
lower vitamin C available tocombat increased inflammation
(12:19):
from oxidative stress.
In many disease states, ournutrient needs do increase.
So that may be what's going onhere.
That said, regardless of whetheror not you have diabetes getting
vitamin C from foods reallystill remains the best source
because you have all of thoseadditional antioxidants and
(12:41):
other nutrients that your bodyneeds to thrive.
That you're not going to getfrom a vitamin C supplement.
Citrus foods are the mostaccessible way to get your
vitamin C.
That said Kiwi is alsowonderful.
Just one yellow or Sungold Kiwiactually exceeds your vitamin C
(13:02):
needs for the day.
And that is my consistent go-toto keep my vitamin C levels up
is Kiwi fruit.
Red bell peppers are also asuperb source of vitamin C,
especially if you tend to shyaway from fruits, depending on
the size of that red bellpepper, half of one can supply
(13:23):
what you need in a day.
Vitamin D is also helpful atreducing inflammation and
protecting ourselves andensuring that we have insulin
sensitivity that is optimal.
Vitamin D receptors are presentin pancreatic beta cells.
These are the cells that produceinsulin in the body.
(13:43):
Low vitamin D levels areassociated with increased
insulin resistance.
And there are multipleobservational studies as well as
meta analyses that doconsistently show vitamin D
deficiency is linked toincreased insulin resistance in
both diabetic and non-diabeticpopulations.
(14:05):
There is still a lot that we donot know about how this works.
And some studies show thatsupplementation with vitamin D
can be helpful, but othersdon't.
Vitamin D protects ourselvesfrom oxidative stress and it has
been shown to supportantioxidant levels in the body.
So in this regard, it alsocontributes to antioxidant
(14:27):
activity.
In addition to being so crucialfor our bones, our immune
system, our brain health, aswell as our blood pressure.
Dietary sources of vitamin D arereally limited.
And honestly it was not likelyever intended to be our sole
source of this nutrient.
(14:47):
Even to call it a nutrient or avitamin is terribly misleading.
And at this point, it's reallykind of absurd that we still
call vitamin D vitamin D.
Vitamin D is actually a hormone.
It's a hormone that we make fromsunlight reacting to the
cholesterol that is present inour skin.
(15:09):
But the reality is.
In the 21st century with aprevalence of sunscreen and
indoor housing.
Nearly all of us do not makeenough.
Vitamin D low blood levels ofvitamin D are very common, but
what is considered to beadequate or optimal vitamin D
(15:29):
levels is still very much up fordebate.
And in some small circles, avery contentious debate at that.
In the functional medicinecommunity, it is commonly
espoused that vitamin D levelsbetween 50 and a hundred
nanograms per deciliter areoptimal.
That said it's not very oftenthat I see levels above 40 or 42
(15:53):
when someone is being tested.
Vitamin D plays so many roles ingene expression that go way
beyond supporting insulin levelsthat I recommend getting blood
levels tested twice a year inlate summer, as well as late
winter to get a sense of whereyour blood levels lie.
Any vitamin D level less than 30nanograms per deciliter is
(16:16):
considered to be low.
Whether you're getting that froma standard lab at a standard
medical practice or a functionalmedical practice.
If your levels are below 30,that is a big problem.
And often times people arehovering at that or below 30
nanograms per deciliter.
Dietary sources of vitamin D areour cold water fish as well as
(16:41):
egg yolks.
So salmon mackerel, sardines,trout.
Egg yolks and fortified foodssuch as milk and milk
alternatives.
Note that not all dairy productsare fortified with vitamin D.
So if you like yogurt, but don'tdrink milk.
Your yogurt's not likely tosupply you with any extra
vitamin D also not all dairyfree milk alternatives, fortify,
(17:07):
depending on where you live andwhat product you're using.
So be sure to check labels.
Omega three fatty acids play anindirect role in facilitating
glucose metabolism by reducinginflammation and enhancing our
insulin sensitivity.
Omega-3 fats are again, mostconcentrated in cold water fish.
(17:29):
So remember that smashed acronymthat I talked about in nutrition
and mental health month.
Salmon mackerel, anchovies,sardines, herring, and trout.
These fish contain the highestamounts of omega-3 fatty acids.
In a form that is most readilyabsorbed by the body and
(17:51):
contributes to greater bloodlevels of omega-3 fats in your
body.
That said omega-3 fatty acidsare also present in chia seeds,
flax seeds and walnuts.
But absorbability is far, farless in non-animal foods.
The omega-3 fatty acids and nutsand seeds and other plant-based
(18:14):
foods.
Our only absorbed by the body atabout three to 5%.
Whereas if those omega-3 fattyacids are coming from fish,
we're looking at about a hundredpercent absorption.
Fatty fish are best consumedthree times a week.
In order to support adequatelevels of vitamin D.
(18:35):
Selenium and vitamin E also actas antioxidants in the body,
even though they're vitamins,vitamin E supplementation has
been shown to improve insulinaction and increase the total
body glucose disposal in bothhealthy subjects, as well as
those with type two diabetes.
(18:57):
Some studies also show that itimproves the action of insulin
in healthy individuals, as wellas those with type two diabetes.
And it is believed that vitaminE directly impacts genetic
expression that enhances thecells, insulin sensitivity.
So as a fat soluble vitamin,vitamin E's antioxidant activity
(19:19):
is primarily in preventing theoxidation of fats in the body.
Like those in the cell wall.
When it comes to antioxidantactivity we can think of vitamin
E as what we would use to putout a grease fire.
Versus of water soluble,antioxidant, like vitamin C
being useful to put out acampfire.
(19:42):
Vitamin E is found in many nutsand seeds and their oils such as
sunflower oil, as well asavocados, peanuts, chard, and
broccoli.
I was really surprised to notethat Kiwi also has a decent
amount of vitamin E with onelarge Kiwi providing nearly 10%
of your daily dose.
(20:02):
So making sure to get vitamin Erich foods most days of the week
is important.
Well, there are no adverseeffects of consuming vitamin E
through foods that have beenreported.
Supplementation can be a problemwith high doses.
So it is best to consume vitaminE N food form.
(20:23):
Now, if you have been fat phobicsince the seventies or eighties
today is the day to overcomethat.
Because vitamin E is present infoods that contain fats.
By and large.
And fat is needed in order toabsorb vitamin E from the foods
that we eat.
Selenium is a mineral that hasfabulous antioxidant activity in
(20:47):
the body.
It's used to make glutathioneperoxidase, which is an enzyme
that prevents the damage of cellmembranes, proteins, as well as
our DNA.
Selenium also helps recyclevitamin C and vitamin E so that
they can continue theirantioxidant activity in the
body.
Selenium is found in highquantities in Brazil, nuts,
(21:11):
seafood, such as oysters, clams,shrimp, halibut, tuna, and it's
also found in chicken, pork, andbeef.
Unprocessed grains also containsome selenium, but selenium
concentration here is determinedmostly by soil quality.
And so the selenium in our wholegrains tends to be less and less
(21:31):
reliable.
Then what we find in animalfoods.
So while carbohydrates andmonitoring our carbohydrates.
Is often the primary way wecontrol our glucose levels.
The vitamins minerals and fattyacids that I've spoken to today,
play critical roles in ensuringthat the glucose we have in our
(21:53):
body is properly metabolized andused efficiently.
Deficiencies in any of thesenutrients can impact glucose
metabolism.
So it's really important to havea very diet.
In order to maintain optimalblood sugar levels.
So in looking at the kind ofvery diet that specifically
(22:15):
supplies, these nutrients.
We want to be consuming healthyfats from cold water, fish, nuts
and seeds on a regular basis.
Our green veggies, broccoli,chard, spinach peas.
These all got a shout out todayas being high in nutrients
needed for glucose metabolism.
These will support many of thosevitamins and minerals.
(22:38):
I talked about to maintainglucose control without
exceeding one's individualcarbohydrate tolerance.
Relying on beans, more thangrains for your starch.
And carbohydrate is a way to getenergy from carbs in a more
nutrient dense package becausebeans contain iron, the B
(23:00):
vitamins and zinc.
Additionally, including citrusfruits bell peppers and Kiwi
offers a great source of vitaminC to absorb the iron from the
foods we eat.
Incidentally citrus fruits arealso strongly correlated with
reduced stroke risk and overallcardiovascular health.
(23:20):
In epidemiological studies, bigpopulation studies, citrus
fruits are often mentioned asone of the foods that people eat
regularly that is associatedwith greater longevity, heart
health, and reduced stroke risk.
So if that's something that isespecially concerning to you.
(23:41):
You may want to keep citrusfruits on the counter not just
as a beautiful decoration, butto consume them on a regular
basis.
Nuts greens, beans.
Seafood, citrus.
These are foods to includeregularly to provide the
nutrients that you need tomanage your blood sugar.
(24:04):
If you have diabetes, yourtolerance for beans is likely
going to be reduced.
And so choosing.
Lower carbohydrate sources ofthose nutrients may be needed.
But really let your continuousglucose monitor or a traditional
glucometer guide you indetermining how many beans you
can consume while keeping yourblood sugar in balance.
(24:29):
If you have found this episodeinformative and helpful, drop me
a comment and let me know.
If, you know, someone'sstruggling with prediabetes or
diabetes.
This information is especiallyimportant for them because most
nutrition conversations aresimply about carb management.
So share this episode with themso that they can make more
(24:51):
empowered choices to preservetheir health.
As always, if you have had yetto rate or review this podcast,
please do.
So.
Aside from word of mouth.
This is the best way to getinformation out there.
So scroll down on the show pageand the apple podcast app to
write a review sharing what youthink and for those who have
(25:11):
already done.
So thank you so much.
If you're struggling toimplement the strategies that I
share on blast, miss nutritionknow that I do offer coaching
and consulting to help peoplestrategize and enhance their
meals so they can get theresults they're looking for.
You can reach out to me byclicking on the link in the show
(25:32):
notes, to set up a complimentarycall, to discuss your goals and
concerns.
Until next time my blasphemousbuddies stay healthy and
question the status quo.
When it doesn't serve you.
Any and all information sharedhere is for educational and
entertainment purposes only andis not to be misconstrued as
offering medical advice.
Listening to this podcast doesnot constitute a provider client
(25:56):
relationship.
Note, I'm not a doctor nor anurse, and it is imperative that
you utilize your brain and yourmedical team to make the best
decisions for your own health.
The use of information on thispodcast or materials linked to
this podcast are at the user'sown risk.
No information nor resourcesprovided are intended to be a
(26:16):
substitute for professionalmedical advice, diagnosis, or
treatment.
Be a smart human and do notdisregard or postpone obtaining
medical advice for any medicalcondition you may have.
Seek the assistance of yourhealthcare team for any such
conditions and always do sobefore making any changes to
your medical, nutrition, orhealth plan.
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