Apple cider vinegar (ACV) has been a type of vinegar made from fermented apple juice.

TikTok has been rife with claims about apple cider vinegar gummies affecting blood glucose management and weight loss – so what is the truth?

Apple cider vinegar, like many natural remedies, has its place in the discussion of diabetes management. However, it’s essential to approach it with a balanced perspective, understanding its potential benefits and limitations.

What is apple cider vinegar (ACV)?

Apple cider vinegar is a liquid made from fermented apples combined with yeast, which ferments the sugars and turns them into alcohol. Bacteria is added which turns it into acetic acid, the main active compound in vinegar.[1]

You can buy ACV as a liquid, pills, powder, or gummies.

Does apple cider vinegar affect diabetes?

Several studies have suggested that apple cider vinegar may have benefits for blood glucose control.

Improved insulin sensitivity

A study published in the journal Diabetes Care found that vinegar can improve insulin sensitivity during a high-carbohydrate meal in individuals with insulin resistance or type 2 diabetes.[2]

• Apple Cider Vinegar: research “scratches the surface” of ACV’s benefits
• Apple cider vinegar shown to significantly reduce post-meal blood glucose

Reduced blood sugar levels

A study found that consuming a small amount of apple cider vinegar before bed may reduce fasting blood sugars in the morning.[3]

While these findings are promising, it’s essential to note that ACV is not a replacement for medications. Always consult with your healthcare provider before making any changes to your health.

Weight loss

A small study following 39 people for 12 weeks found that consuming ACV twice daily helped people leading a low-calorie diet to lose extra weight.[6]

A study from 2018 found that apple cider vinegar helps with weight loss in rats eating a high-fat diet by making them full more quickly, resulting in weight loss.[7]

• Fewer carbs for breakfast can improve blood glucose levels

Who should avoid apple cider vinegar?

Most people can consume apple cider vinegar without issue. However, people taking medications that affect potassium levels or diuretics should avoid ACV as it may interact with the medications they are taking.[4]

People who have had weight loss surgery should also avoid ACV due to its acidic nature which can exacerbate symptoms in individuals with ulcers or acid reflux.[5]

Debunking myths

It’s crucial to approach the topic of apple cider vinegar and diabetes with a discerning eye. While ACV may offer some benefits for blood sugar control, it is by no means a cure for type 2 diabetes or a miracle weight loss drug.

Managing diabetes (regardless of type) requires a holistic approach, including a low-sugar, real-food diet, regular exercise, and, if you are prescribed it, medication.

Okra is fast gaining a reputation as a so-called ‘superfood’ for people with or at risk of diabetes or cancer.

Commonly referred to as ladyfingers, or by its biological names Abelmoschus esculentus and Hibiscus esculentus, okra is known to have a positive effect on blood sugar control, among many other health benefits.

What is okra?

Okra is a tall-growing vegetable that traces its origin from ancient Ethiopia (Abyssinia) through to Eastern Mediterranea, India, the Americas and the Caribbean.

Parts of the plant (immature okra pods) are widely used vegetables in tropical countries and are typically used for making

soups, stews or as a fried/boiled vegetable

These tender pods are

very low in calories

, providing just 30 calories per 100 g, and contain no saturated fats or cholesterol. They are also rich in nutrients, completely non-toxic, and have no adverse side effects.

How can it help treat diabetes?

Evidence of okra having anti-diabetic properties has increased in recent years, with multiple Vitro (laboratory) and Vivo (animal) studies confirming okra as a potent blood glucose-lowering (or anti-diabetic) food.

In one study, published 2011 in the Journal of Pharmacy & BioAllied Sciences, researchers in India found that diabetic mice fed dried and ground okra peels and seeds experienced a reduction in their blood glucose levels, while others showed a gradual decrease in

blood glucose

following regular feeding of okra extract for about ten days.

Outside of scientific research, many people with diabetes have reported decreasing blood sugar levels after soaking cut-up okra pieces in water overnight and then drinking the juice in the morning, while in Turkey roasted okra seeds have been used as a traditional diabetes

medicine

for generations.

What’s behind this effect?

The superior insoluble fibre contained in okra is believed to help stabilise blood glucose by slowing the rate at which sugar is absorbed from the intestinal tract.

Other health benefits

Because okra is a rich source of

dietary fibre

, important

vitamins and minerals

, and powerful antioxidants, the vegetable is known to be beneficial for health in a number of ways.

These include:

• 
  Preventing and improving constipation
  
• 
  Lowering cholesterol
  
• Reducing the risk of some forms of cancer, especially
  
  colorectal cancer
  
• Improving energy levels and
  
  improving symptoms of depression
  
• Helping to treat sore throat,
  
  irritable bowel
  
  , ulcers and lung inflammation

Talk to your doctor first

If you are diagnosed with diabetes and on medication,

check with your doctor

that any natural remedies you plan on using are safe alongside prescription medicines (insulin, oral hypoglycemics, etc) before making any

changes to your diet

and/or treatment.

Cannabidiol (CBD) oil is derived from the CBD compound which is found in cannabis, and has been associated with having a number of potential therapeutic uses, including for diabetes.

Cannabis oil is legal to buy and consume in the UK, with CBD oil first stocked in UK shops in 2018.

Unlike the psychoactive tetrahydrocannabinol (THC) substance which gives

marijuana

users the “high” feeling, CBD oil contains less than 0.2% THC. Because CBD is not psychoactive, it does not change a user’s state of mind, but it does appear to produce significant changes in the body.

Cannabis pills containing only CBD and not THC were sold legally for the first time in Europe in 2015.

What is CBD oil?

CBD oil is made by extracting CBD from the cannabis plant. It is then diluted with a carrier oil such as coconut or hemp seed. The concentration and uses of CBD oils can vary.

Growing research is demonstrating how CBD oil can provide pain relief for people with certain health complications, without the addition of any mind-altering effects.

CBD oil and diabetes

The benefits of CBD for treating diabetes-related health problems may include reduced inflammation and improved blood glucose control.

Meanwhile, in 2016, University of Nottingham researchers showed that CBD in combination with another cannabis compound called tetrahydrocannabivarin (THCV), helped lower blood sugar levels and increase insulin production in people with type 2 diabetes.


^[362]

GW Pharmaceuticals, a UK-based company, has developed a cannabis spray called Sativex which utilises both CBD and THCV to help treat muscle spasms in multiple sclerosis. The company is in the process of developing a similar spray which could aid blood sugar control in type 2 diabetes.

Studies have also shown that CBD oil has benefits for people with epilepsy, mental health disorders such as anxiety and depression, and helping people quit smoking.


^[362]

How does CBD oil work?

CBD oil is believed to activate a number of receptors in the body, influencing the body to produce naturally-occurring cannabinoids.

The human body has two receptors for cannabinoids: CB1 and CB2. Most CB1 receptors are found in the brain, which deal with coordination, movement and appetite. CB2 receptors are more commonly found in the immune system and affect pain and inflammation.

By activating receptors such as adenosine, serotonin and vanilloid, CBD can affect your body temperature, inflammation and perception of pain.

How to use CBD oil

CBD oil can be used in a number of ways. Most often, instructions will recommend putting a few drops under the tongue 2-3 times a day. Alternatively, some CBD oils can be mixed into different foods or drinks, taken from a pipette or used as a thick paste to be massaged into the skin.

Side effects of CBD oil

A 2015 study of CBD oil effects in humans concluded that CBD is generally well-tolerated and considered safe. However, it can cause certain adverse reactions such as diarrhea and stomach ache.


^[363]

Additionally, CBD may interact with existing medication. It is therefore important to discuss using CBD oil with your doctor beforehand, to help ensure it is used safely and any harmful effects are avoided.

Coconut can be consumed in many different forms, and it can have a variety of benefits for people with diabetes.

The coconut has great versatility, and it can form part of many people’s daily diets. It is highly nutritious and rich in fibre, vitamins and minerals, and it provides the majority of the food eaten on many islands worldwide.

A coconut is actually a one-seeded drupe, not a nut, nor a fruit.

Coconuts are generally regarded as having a number of advantageous for people with diabetes.

Nutritional benefits of coconut

Coconuts are high in naturally occurring saturated fat from short and medium chain fatty acids (MCFAs) such as lauric acid.

Lauric acid is converted in the body into monolaurin


^[163]


, a beneficial compound that destroys a wide variety of organisms that cause disease. It is used to fight common colds and viral infections, such as the flu.

Coconuts also contain the following nutrients that can have benefits for the body:

• Vitamin C
• Thiamin (vitamin B1)
• Folate
• Potassium
• Manganese
• Copper
• Selenium
• Iron
• Phosphorous
• Potassium

Coconut milk

Coconut milk is derived from the flesh of the coconut. Coconut milk can come in two main forms:

• A thicker form, sometimes called coconut cream, that is commonly used in desserts or rich sauces
• A more fluid form, containing more added water, that can be used as a direct substitute for milk

The more fluid form of coconut milk typically has no more calories than semi-skimmed milk. However, there are more calories in the thicker form of coconut milk, and caution may need to be exercised in regard to portion sizes.

Furthermore, some forms of thicker coconut milk are heavily processed and include emulsifies, which

might be bad for gut health and increase the risk of obesity and metabolic syndrome

Coconut flour

Coconut flour is rich in dietary fibre, which can help reduce the risk of developing heart disease and lower cholesterol levels.

As it is

low in carbohydrate

compared to flours such as wheat and corn, it is useful for people with diabetes because it has a mild impact on blood glucose levels.

It is also

gluten free
, which makes it an ideal option for people with celiac disease – an autoimmune disease which people with type 1 diabetes are more at risk of developing.

Furthermore, coconut flour is a good source of protein, which keeps you full for longer and is valuable for cell repair and growth.

Coconut oil

Coconut oil has known health properties when applied to the skin, but it can also have benefits when used – in a similar way to butter – as part of our diet.

Small scale research


^[165]


indicates that coconut oil may help with reducing waist circumference, reducing insulin resistance and raising levels of HDL cholesterol (good cholesterol).

However, the research is not conclusive enough to state that coconut oil is indeed beneficial in terms of reducing obesity, insulin resistance or heart disease.

Coconut oil also has about 20 per cent more calories than the same quantity of butter.

Coconut water

Coconut water is often touted as the perfect hangover remedy as it is naturally refreshing and full of electrolytes (salts and minerals) that can settle nausea and/or vomiting.

Coconut water is the clear liquid from young green coconuts. As it is largely water and does not contain coconut flesh, it has negligible fat content and is very low in calories.

Many common herbs and spices are claimed to have blood sugar lowering properties that make them useful for people with or at high risk of type 2 diabetes.

A number of clinical studies have been carried out in recent years that show potential links between herbal therapies and

improved blood glucose control, which has led to an increase in people with diabetes using these more ‘natural’ ingredients to help manage their condition.

What herbal therapies are available?

Plant-based therapies that have been shown in some studies to have anti-diabetic properties include:

• 
  Aloe vera
• 
  Bilberry extract
• 
  Bitter melon
• 
  Cinnamon
• 
  Fenugreek
• 
  Ginger
• 
  Okra

While such therapies are commonly used in ayurvedic and oriental medicine for treating serious conditions such as diabetes, many health experts in the west remain sceptical about their reported medical benefits.

In fact, because certain herbs, vitamins and supplements may interact with diabetes medications (including insulin) and increase their

hypoglycemic effects, it is often argued that use of natural therapies could reduce blood sugars to dangerously low levels and raise the risk of other diabetes complications.

Whatever your intended reasons for using these specific herbs, you must always discuss your plans with your doctor and diabetes healthcare team first to ensure they are safe for your condition and determine a suitable dose.

Further herbal therapies

The
herbs and plant derivatives listed below have been employed traditionally
by native people in the treatment of diabetes, in the areas in which they
grow.

Many suffer from an inadequate knowledge base.

Allium

Allium sativum is more commonly known as garlic, and
is thought to offer antioxidant properties and micro-circulatory effects.
Although few studies have directly linked allium with insulin and

blood glucose
levels, results have been positive.

Allium may cause a reduction in blood
glucose, increase secretion and slow the degradation of

insulin
Limited
data is available however, and further trials are needed.

Bauhinia forficata and Myrcia uniflora

Bauhinia forficata grows in South American, and is used
in Brazilian herbal cures. This plant has been referred to as ‘vegetable
insulin’. Myrcia uniflora is also widely employed in South America.
Studies utilising the herbs as tea infusions suggest that their

hypoglycaemic
effects are overrated.

Coccinia indica

Coccinia indica is also known as the ‘ivy gourd’
and grows wild across the Indian subcontinent. Traditionally employed in
ayurverdic remedies, the herb has been found to contain insulin-mimetic
properties (i.e; it mimics the function of insulin).

Significant changes
in

glycaemic control
have been reported in studies involving coccinia indican,
and experts believe that it should be studied further.

Ficus carica

Ficus carican, or fig-leaf, is well known as a diabetic
remedy in Spain and South-western Europen, but its active component is unknown.
Some studies on animals suggest that fig-leaf facilitates glucose uptake.

The efficacy of the plant is, however, still yet to be validated in the
treatment of diabetes.

Ginseng

Ginseng is a collective name for a variety of different
plant species.

In some studies utilising American ginseng, decreases in

fasting blood glucose
were reported. Varieties include Korean ginseng,
Siberian ginseng, American ginseng and Japanese ginseng.

In some fields
the plant, particularly the panax species, are hailed as ‘cure-all.’
As is the case with many of the herbs employed around the world in the
treatment of

diabetics, further long-term studies are needed to verify
the efficacy of ginseng.

Gymnema sylvestre

Gymnema sylvestre is also employed in traditional ayurverdic
medicine. The plant grows in the tropical forests of southern and central
India, and has been linked with significant

blood glucose lowering
Some
studies in animals have even reported regeneration of islet cells and an
increase in beta-cell function.

Momordica charantia

Momordica Charantia goes under a variety of names and
is native to some areas of Asia, India, Africa and South America. Marketed
as charantia, it is also known as karela or karolla and bitter melon. The
herb may be prepared in a variety of different ways, and may be able to
help diabetics with insulin secretio, glucose oxidation and other processes.

Acute effects on

blood glucose levels
have also been reported.

Ocimum sanctum

Ocimum sanctum is an herb employed in traditional ayurverdic
practises, and is commonly known as holy basil. A controlled clinical trial
showed a positive effect on postprandial and fasting glucose, and experts
predict that the herb could enhance the functioning of beta cells, and
facilitate the insulin secretion process.

Opuntia streptacantha

Opuntia streptacantha (nopal) is commonly known as the
prickly-pear cactus in the arid regions where it grows.

Inhabitants of
the Mexican desert have traditionally employed the plant in glucose control.
Intestinal glucose uptake may be affected by some properties of the plant,
and animal studies have found significant decreases in

postprandial glucose
and HbA1c.

Once again, to validate the prickly-pear cactus as an effective
means of aiding diabetic patients, long-term clinical trials are needed.

Silibum marianum

Silibum marianum is also known as milk thistle, and
is a member of the aster family. Silymarin contains high concentrations
of flavinoids and antioxidants, some of which may have a beneficial effect
on insulin resistance. The role of milk thistle in glycaemic control is
little understood.

Trigonella foenum graecum

Trigonella foenum graecum is known as fenugreek and
is widely grown in India, North African, and parts of the Mediterranean.

It is also a part of Ayurverdic treatment, and is used extensively in cooking.

Of the few non-controlled trials that have been carried out on

type 2 diabetics,
most report improved glycaemic control. Further study is certainly warranted.

Further herbs that have been studied, and may have positive
effects for diabetic patients include:

• Berberine
• Cinnamomym tamala
• Curry
• Eugenia jambolana
• Gingko
• Phyllanthus amarus
• Pterocarpus marsupium
• Solanum
  torvum and
• Vinca rosea

Aloe vera is a product of the prickly but succulent aloe vera plant, which has been used in herbal medicine for thousands of years due to its healing, rejuvenating and soothing properties.

Native to the Caribbea, South Africa and Latin American, the plant’s leaves contain a clear gel that is widely used in:

• Creams
• Lotions
• Shampoos
• Ointments

A bitter liquid known as aloe latex, that can be derived from the skin of the leaves, is used in juice drinks, tablets, capsules and

dental care

items such as toothpaste and mouthwash.

How does it affect diabetes?

Preliminary research suggests that intake of aloe vera juice can help improve blood glucose levels andmay therefore be useful in treating people with diabetes.


^[66]

Aloe has also been linked with:

• Decreased blood lipids (fats) in patients with abnormally high levels of these molecules in the blood (e.g. some people with
  
  type 2 diabetes
  
  ) and/or acute hepatitis (liver disease)
• Decreased swelling and faster healing of wound injuries. Leg wounds and ulcers are common
  
  complications of diabetes
  
  , and they typically take longer time to heal than in healthy non-diabetic individuals.
  
  
  ^[67]
  
  

These positive effects are thought to be due to the presence of compounds such as lectins, mannans and anthraquinones.

What other health benefits does it have?

As well as being mainly used to help soothe and heal skin problems and irritations, aloe vera also:

• Supports
  
  digestive system health
  
• Helps treat constipation
• Helps the healing process in regards to both pain and inflammation
• Prevents scars after surgery
• Aids dental health

In addition, preliminary studies suggest that oral aloe vera gel may reduce symptoms and inflammation in patients with ulcerative colitis, which is a form of inflammatory bowel disease.

Where can I buy aloe vera?

Aloe vera-based products are available from most health and beauty and health food retailers such as The Body Shop and Holland and Barrett.

Bilberries (scientific name: vaccinium myrtillus) are a dark blue fruit, similar in appearance to blueberries but are smaller, softer and darker.

Research studies indicate that a compound in bilberries, anthocyanosides, appear to promote blood vessel strength which could have protective properties against forms of retinal damage in people with diabetes.

What are anthocyanosides?

Anthocyanosides are a part of a class of nutrients called flavonoids that are found in a number of fruits and other plants.

Anthocyanosides are found abundantly in a number of purple, blue and red berries and also in purple coloured vegetables.

What are the benefits of bilberry extract?

The following benefits have been observed from research studies into bilberries, bilberry extract or anthocyanosides:

• Strengthens blood vessels
• 
  Improves circulation
  
• 
  Treats diarrhoea
  
• Prevent cell damage
• Could help in treating
  
  retinopathy
  
• May help lower blood glucose levels

Bilberry extract and retinopathy

Retinopathy and maculopathy are both conditions of the retina in the eye that are more likely to develop in people with diabetes.

Research has shown that people with retinopathy that took bilberry extract during the study showed signs of strengthening of

blood vessels

in the retina and reduced haemorrhaging.

The research that has been carried out to date has been small scale and so whilst bilberry extract shows promise, researchers are yet to find out how much bilberry extract may be of help in limiting the development of retinopathy.

• Read more about
  
  diabetic retinopathy
  

Bilberries and lower blood glucose levels

Bilberry extract is not recognised as a

treatment for diabetes

but people with diabetes may notice that it helps in lowering blood glucose levels.

If you are on blood glucose lowering medication that can bring on

hypoglycemia

, you may need to monitor your blood glucose levels and take precautions to ensure blood sugar levels don’t go too low.

Bilberries and heart health

The National Institutes of Health in the United States notes that there is evidence to suggest that bilberry extract could help lower blood sugar and blood cholesterol levels. Animal studies indicate that anthocyanosides may prevent oxidation of

LDL cholesterol

which plays a role in atherosclerosis and

heart disease

Anthocyanosides are also recognised as being helpful for improving circulation and reducing the risk of blood clots forming.

How can bilberry extract be taken?

Bilberry extract can be taken in supplement form, often as tablets or capsules. Bilberries can be eaten, in fresh or dried forms, or drank as bilberry tea or as a smoothie.

It is advisable to check with your doctor before taking any new

supplements

Are there other foods which contain anthocyanosides?

Other good sources of anthocyanosides include:

• Acai berries
• Blackberries
• Cranberries
• Raspberries
• Blue and purple grapes
• Aubergines
• Red cabbage

Health cautions

Bilberry extract is regarded as safe to take for most people. The US National Institutes of Health advises that taking bilberry extract in large doses or over an extended period of time have not been studied by research and therefore could be unsafe.

People with diabetes on blood glucose lowering medication should be aware that bilberry extract may lower blood glucose levels and could increase the risk of hypoglycemia.

Bitter melon, also known as bitter gourd or karela (in India), is a unique vegetable-fruit that can be used as food or medicine.

It is the edible part of the plant Momordica Charantia, which is a vine of the Cucurbitaceae family and is considered the most bitter among all

fruits

and vegetables.

The plant thrives in tropical and subtropical regions, including:

• South America
• Asia
• parts of Africa
• the Caribbean

The bitter melon itself grows off the vine as a green, oblong-shaped fruit with a distinct warty exterior – though its size, texture and bitterness vary between the different regions in which it grows – and is rich in vital

vitamins

and minerals.

How does it affect diabetes?

In addition to being a food ingredient, bitter melon has also long been used as a herbal remedy for a range of ailments, including

type 2 diabetes

The fruit contains at least three active substances with anti-diabetic properties, including charanti, which has been confirmed to have a

blood glucose-lowering

effect, vicine and an insulin-like compound known as polypeptide-p.

These substances either work individually or together to help reduce blood sugar levels.

It is also known that bitter melon contains a lectin that reduces blood glucose concentrations by acting on peripheral tissues and suppressing appetite – similar to the effects of insulin in the

brain

This lectin is thought to be a major factor behind the

hypoglycemic effect

that develops after eating bitter melon.

Scientific evidence

A number of clinical studies have been conducted to evaluate the efficacy of bitter melon in the

treatment of diabetes

In January 2011, the results of a four-week clinical trial were published in the

Journal of Ethnopharmacology

, which showed that a 2,000 mg daily dose of bitter melon significantly reduced  blood glucose levels among patients with type 2 diabetes, although the hypoglycemic effect was less than a 1,000 mg/day dose of

metformin
.

^[68]

Other older studies have also suggested an association between bitter melon intake and improved glycemic control, while a report published in the March 2008 issue of

Chemistry and Biology

found that bitter melon increased cellular uptake of glucose and improved glucose tolerance.


^[69]

However, research published in the

Journal of Clinical Epidemiology

in 2007 failed to show any benefits of bitter melon for poorly controlled type 2 diabetes, while another clinical review published two years later in the

British Journal of Nutrition

stated that more, better-designed and clinical trials are required to confirm the fruit’s role in diabetes treatment.


^[70]

What other health benefits does it have?

Bitter melon is used in traditional medicine for:

• Colic
• Fever
• Burns
• Chronic cough
• Painful menstruation
• 
  Skin conditions
  

It is also used to heal wounds, assist childbirth and, in parts of Africa and Asia, prevent or treat malaria and viral diseases such as measles and chicken pox.

In addition, researchers from Saint Louis University in the US say they have shown that an extract from bitter melon can kill breast cancer cells and prevent them from growing and spreading.

Availability of bitter melon

Bitter melon can be taken in several forms; it can be eaten as a fruit, made into juice, the seeds can be added to food in a powdered form, or it can be used in the form of a decoction by boiling pieces of the melon in water. Alternatively, bitter melon extract can be bought as a herbal supplement.

The fruit itself is available in Asian food stores and grocery shops, while other forms of the fruit-vegetable can be found in most health food shops.

Precautions

If you’re thinking of adding bitter melon to your diet, make sure you limit yourself to no more than two ounces of bitter melon (or more than two melons) a day, as excessive consumption can cause mild abdominal pain or

diarrhoea

If you are considering using bitter melon for glycemic control, you should consult your doctor or healthcare professional first to check that it is safe for use alongside your prescribed diabetes medication, as there is the risk that taking bitter melon together with these drugs and/or insulin could cause

hypoglycemia

(extremely low blood sugar).

Cinnamon is a sweet but pungent spice that is derived from the inner bark of the branches of wild cinnamon trees, which grow in tropical areas across Southeast Asia, South America and the Caribbean.

The use of cinnamon dates back thousands of years and was highly prized among many ancient civilisations.

Cinnamon, often used in cooking and baking, is increasingly being linked to improvements in the treatment of conditions such as diabetes mellitus.

Research has suggested that cinnamon can help to improve

blood glucose levels

and increase insulin sensitivity.

How does cinnamon affect diabetes?

Results from a clinical study published in the

Diabetes Care

journal in 2003 suggest that cassia cinnamon (cinnamon bark) improves blood glucose and cholesterol levels in people with type 2 diabetes, and may reduce

risk factors associated with diabetes

and cardiovascular disease.


^[71]

A daily intake of just 1, 3, or 6 grams was shown to reduce serum glucose, triglyceride, LDL or

bad cholesterol

and total cholesterol after 40 days among 60 middle-aged diabetics.

Another study reported in the July 2000 edition of

Agricultural Research Magazine

found that consuming just 1g of cinnamon per day can increase insulin sensitivity and help manage or

reverse type 2 diabetes

^[72]

In addition, more recent analysis published in 2007 in

The American Journal of Clinical Nutrition

showed that 6g of cinnamon slows stomach emptying and significantly reduces hyperglycemia after meals (

postprandial blood glucose

) without affecting satiety.

As a result of the scientific evidence available, many health experts claim that cinnamon contains properties that are beneficial for blood sugar regulation and treatment of type 2 diabetes.

However, bear in mind that like many natural compounds cinnamon is yet to be medically approved for prevention or treatment of any disease.

What are the health benefits of cinnamon?

In addition to regulating blood glucose and lowering cholesterol, cinnamon has been shown to:

• Have an anti-clotting effect on the blood
• Relieve pain in arthritis sufferers
• Boost the body’s immune system
• Stop medication-resistant yeast infections
• Help in relieving indigestion
• Reduce the proliferation of leukaemia and lymphoma cancer cells
• Preserve food by inhibiting bacterial growth and food spoilage
• Be a great source of vital nutrients, including calcium, fibre, managanese and iron

The majority of these health benefits are associated with use of true cinnamon (also known as Ceylon cinnamon) and not cassia bark cinnamon, which is the species involved in most diabetes research.

From where can I buy cinnamon?

In the UK, cinnamon is sold in many forms, including cinnamon sticks, powder, tea, oil and tablet supplements (cinnamon extract). These products can be found in most health stores and Asian food shops, as well as in larger supermarkets.

• 
  Buy Cinnamon Capsules from the Diabetes Shop
  

Caution

If you’re planning on using cinnamon supplements or making dietary changes, consult with your doctor or healthcare team first.

Fenugreek is an aromatic plant that has many uses, both culinary – fenugreek is a key ingredient of curries and other Indian recipes – and medicinal.

The plant, which is widely grown in South Asia, North Africa and parts of the Mediterranea, has small round leaves and also produces long pods that contain distinctive bitter-tasting seeds.

The leaves are either sold as a vegetable (fresh leaves, sprouts, and microgreens) commonly known as methi, or as an herb (dried leaves), while the seeds are used both whole and in powdered form as a spice.

As well as being a popular cooking ingredient, fenugreek has a number of health benefits and is used in both Ayurvedic and traditional Chinese medicine.

How does it affect diabetes?

Fenugreek seeds (trigonella foenum graecum) are high in soluble fibre, which helps

lower blood sugar

by slowing down digestion and absorption of

carbohydrates

This suggests they may be effective in treating people with diabetes.

Multiple studies have been carried out to investigate the potential anti-diabetic benefits of fenugreek.

Of these, several clinical trials showed that fenugreek seeds can improve most

metabolic symptoms

associated with both

type 1

and

type 2 diabetes

in humans by lowering blood glucose levels and improving

glucose tolerance

In one study, researchers in India found that adding 100 grams of defatted fenugreek seed powder to the daily diet of patients with insulin-dependent (type 1) diabetes significantly reduced their

fasting blood glucose levels

, improved glucose tolerance and also lowered total

cholesterol

, LDL or ‘bad’ cholesterol and triglycerides.

In another controlled trial, incorporating 15 grams of powdered fenugreek seed into a meal eaten by people with type 2 diabetes reduced the rise in post-meal blood glucose, while a separate study found that taking 2.5 grams of fenugreek twice a day for three months lowered blood sugar levels in people with mild, but not severe, type 2 diabetes.

What other health benefits does it have?

Fenugreek seeds are a rich source of

vitamins, minerals

and antioxidants, which help protect the body’s cells from damage caused by unstable molecules known as free radicals.

For centuries they have been (and are still) used by nursing mothers to help stimulate the production of breast milk during

pregnancy

and following childbirth. Due to their powerful antiviral properties, they are also commonly used as an herbal remedy for colds and sore throats.

In addition, researchers believe fenugreek seeds may be effective in the treatment of arthritis, high cholesterol, skin problems (wounds, rashes and boils), bronchitis, abscesses, hair loss,

constipation

, upset stomach, kidney ailments, heartbur,

male impotence

and other types of sexual dysfunction.

Where can I buy it?

Fenugreek leaves (methi) and seeds can be found in most Asian food stores, while herbal supplements containing fenugreek seed powder and/or fenugreek seed extract in capsule form are available through most health food companies.

Caution

Before using fenugreek to treat your diabetes, consult your GP and diabetes healthcare team to ensure it is safe. As with other blood sugar-reducing herbs, there is the risk that fenugreek may cause your blood sugars to go too low (

hypoglycemia

) when taken alongside prescribed diabetes drugs. As a result, the dose of your anti-diabetic medication might need to be changed.

Ginger is the thick knotted underground stem (rhizome) of the plant Zingiber officinale that has been used for centuries in Asian cuisine and medicine.

Native to African, India, China, Australia and Jamaican, it is commonly used as a spice or flavouring agent in cooking, as an alternative ‘herbal’ treatment for various ailments such as nausea and indigestion, and for fragrance in soaps and cosmetics.

Ginger rhizome can be used fresh, dried and powdered, or as a juice or oil. It has a pungent and sharp aroma and adds a strong spicy flavour to

food

and drink.

Effect on diabetes

Glycemic control

A study published in the August 2012 edition of the natural product journal Planta Medica suggested that ginger may improve long-term blood sugar control for people with

type 2 diabetes

Researchers from the University of Sydney, Australia, found that extracts from Buderim Ginger (Australian grown ginger) rich in gingerols – the major active component of ginger rhizome – can increase uptake of glucose into muscle cells without using

insulin

, and may therefore assist in the management of

high blood sugar levels

Insulin secretion

In the December 2009 issue of the European Journal of Pharmacology, researchers reported that two different ginger extracts, spissum and an oily extract, interact with serotonin receptors to reveres their effect on insulin secretion.

Treatment with the extracts led to a 35 per cent drop in blood glucose levels and a 10 per cent increase in plasma insulin levels.

Cataract protection

A study published in the August 2010 edition of Molecular Vision revealed that a small daily dose of ginger helped delay the onset and progression of cataracts – one of the sight-related complications of long-term diabetes – in diabetic rats.

It’s also worth noting that ginger has a very low

glycemic index (GI)

Low GI foods break down slowly to form glucose and therefore do not trigger a spike in blood sugar levels as high GI foods do.

Other health benefits

Ginger has been used as an herbal therapy in Chinese, India, and Arabic medicine for centuries to aid digestion, combat the common cold and relieve pain.

Its powerful anti-inflammatory substances, gingerols, make it an effective pain reliever and it is commonly used to reduce pain and swelling in patients with arthritis and those suffering from other inflammation and muscle complaints.

In fact, ginger is said to be just as effective as nonsteroidal anti-inflammatory drugs, but without the gastro-intestinal side effects.

Other medical uses of ginger include treatment of:

• Bronchitis
• Heartburn
• Menstrual pain
• Nausea and vomiting
• Upset stomach
• Diarrhoea
• Upper respiratory tract infections (URTI)

Availability

Ginger root is readily available in both vegetable and powder forms at supermarkets and smaller grocery stores, while ginger root supplements, essential oil and ginger extract are stocked by most health food companies and Asian food stores.

Caution

Before self-treating your diabetes or associated complications with ginger or any other herbal therapy, consult your GP or other healthcare professional whether it is safe for you to take alongside your

diabetes medication

as it may heighten the effects of these blood glucose-lowering drugs and cause

hypoglycemia