According to the American Diabetes Association, some 57 million Americans have pre-Diabetes, a condition in which blood sugar levels are higher than normal but not high enough to be diagnosed as Diabetes. If you have pre-Diabetes, you can decrease your risk of developing Type 2 Diabetes by eating foods rich in magnesium.
Studies published in the journal Diabetes Care in 2004 confirmed this finding, while previous studies had indicated a link between magnesium deficiency and an increased risk of diabetes.
Almost 170,000 people were involved in the two studies. The larger study followed approximately 85,000 women for 18 years and 42,000 men for 12 years, during which time 4.2 percent of the participants developed Type 2 Diabetes.
Compared with participants who had the lowest levels of magnesium intake, those with the highest dietary levels of magnesium were found to have significantly lower risk for Type 2 Diabetes, even after researchers accounted for Diabetes risk factors such as age, weight, physical activity, smoking and family history.
For those who are magnesium-deficient, eating a magnesium-rich diet should help reduce their Diabetes risk regardless of their other risk factors for the disease, such as weight and physical activity levels.
The recommended daily allowance of magnesium is between 300 and 400 mg, although this varies with sex and age. Female study participants averaged 290 mg/day of magnesium, while men averaged 349 mg/day.
Magnesium-rich foods
So just what are some good sources of magnesium? You’ll find this nutrient abundant in green leafy vegetables, nuts and unrefined grains, such as chopped spinach, almonds, cashews, peanuts, whole wheat flour, shredded wheat, bran cereal, oatmeal and even bananas.
What about magnesium supplements? Diabetes expert Jerry Nadler, MD, who wrote an editorial for the two studies, weighed in on this question. According to Dr. Nadler, it is not clear whether magnesium supplements are beneficial. If taken in too large a quantity, they could even be harmful, especially for people with kidney disease.
Taking dietary supplements may cause side effects and interfere with medications, so you should always talk to your doctor before taking magnesium or any supplement.
SUPPORTER