Health Hotline Magazine | February 2021

In addition to dietary and lifestyle changes, take a holistic approach and include supplements that will o er even more support. The following are proven to support healthy blood sugar balance, and some even have added cardiovascular benefits. ALPHA LIPOIC ACID ALA . This potent antioxidant helps protect tissues from the oxidative damage caused by chronically high glucose levels. It has also been shown to decrease fasting glucose, insulin, and insulin resistance, and improve long-term blood sugar levels. Additionally, it can reduce both triglycerides and LDL cholesterol. xiv xv BLACK SEED OIL. A review of 13 clinical trials on the blood sugar lowering-e ect of black seed oil found that its use decreased fasting blood sugar, insulin levels, and insulin resistance. This antioxidant-rich oil has also been shown to reduce blood pressure, LDL cholesterol, triglyceride levels, and to neutralize the oxidation of LDL cholesterol (oxidized LDL is a major step toward developing atherosclerosis). xvi xvii xviii xix CHROMIUM. This mineral plays a crucial role in insulin function, and research has shown that supplementation improves insulin sensitivity and maintains healthy blood sugar levels over the long term. xx MAGNESIUM. Supplementation with this important mineral improves fasting and post-prandial (post-meal) glucose levels and insulin sensitivity and decreases markers of inflammation. Magnesium is also a superstar when it comes to cardiovascular health, supporting healthy blood pressure, normal heart rhythm and energy production in the heart, and a healthy balance of LDL and HDL cholesterol. It is estimated that at least half of all Americans don’t get enough magnesium through diet, making supplementation necessary. xxi xxii xxiii GYMNEMA SYLVESTRE. The Hindi name for this herb translates to “destroyer of sugar.” Research is just beginning to catch up to gymnema's long history of use for blood sugar balance, but it appears to work in part by increasing the e ciency of insulin and slowing the absorption of glucose in the blood. It can also reduce sugar cravings! xxiv

When our diets are built on a foundation of refined carbohydrates and sugar, it leads to chronically elevated blood sugar and insulin levels, which damage proteins in the body and leads to chronic inflammation and oxidative damage, key drivers of cardiovascular disease. vi vii Sugar and refined carbohydrates are also known to increase LDL cholesterol and triglycerides, while decreasing HDL cholesterol, considered to be the healthier form of cholesterol. viii ix Indeed, most types of metabolic dysfunction (obesity, metabolic syndrome, prediabetes, and diabetes) lead to an increased risk of CVD, and all have an underpinning of chronically elevated blood sugar. x xi Balancing blood sugar is crucial for a healthy cardiovascular system (and overall health). The good news is that because blood sugar is directly related to what you eat, by making some simple changes and swaps, you will be on your way to stabilizing your blood sugar, for the long term. Start by making a serious commitment to cutting back on sugar and refined grain-based carbohydrates in your daily life. According to the American Heart Association, nearly 50 percent of the added sugar we consume comes from sugary drinks. xii There are many low- to no-sugar drinks available these days that taste delicious, making this an easy category to start with. Make it a habit to read food labels to look for added sugar (you might be surprised where it’s hidden) and focus on eating a lower carb diet built around an abundance of low-starch vegetables, healthy fats, and protein. And finally, make daily movement a priority—daily walks, especially right after you eat, have been found to significantly improve glycemic control. xiii

RECOMMENDED

150 GRAMS of carbs daily

25 37 GRAMS of sugar daily

References available upon request.

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