Functional foods or nutraceuticals for diabetics

[M.A.R.]

Hi everyone! I’ve been doing a lot of reading lately and wanted to share some info that was really helpful to me. I recently read a 2014 scientific review discussing a "functional food-based diet" for type 2 diabetes. Basically, it says that in addition to standard diet and medication, adding certain foods can make a huge difference because they contain compounds that act directly on blood sugar levels, inflammation, and potential complications. Just a heads-up: I’m not a doctor. This is just information to share and discuss. Always consult your doctor or nutritionist before making changes, especially if you’re taking medication. What are functional foods/nutraceuticals? They are foods that, beyond just providing nutrition, contain beneficial components: they lower glucose spikes, improve insulin function, reduce inflammation, and protect the heart, kidneys, eyes, and nerves. Here is a list of the ones most frequently cited in studies: 1. Fiber that slows down sugar absorption: Oats (contain beta-glucan, which forms a gel and slows sugar absorption); Legumes (lentils, beans, chickpeas—provide protein, fiber, and a low glycemic index); Chia and flax seeds (soluble fiber + Omega-3); Vegetables (broccoli, cauliflower, Brussels sprouts, chard—almost zero carbs and contain sulforaphane, which protects blood vessels). 2. Healthy fats and anti-inflammatories: Oily fish (sardines, mackerel, salmon—provide Omega-3 EPA/DHA; lowers triglycerides and inflammation); Nuts (walnuts, almonds—provide magnesium and healthy fats); Avocado (stabilizes blood sugar levels after meals); Fish oil (as a supplement—I take Regulip 1000 for triglycerides, but my doctor told me to check with him before adding Omega-3 capsules). 3. Protective antioxidants: Berries (blueberries, strawberries—contain anthocyanins that improve insulin function); Cinnamon and turmeric (help with inflammation; cinnamon mimics insulin to some extent). Apple cider vinegar: 1 tablespoon diluted in water before a meal lowers glucose spikes. Green tea and dark cocoa: Polyphenols for blood vessel health. 4. For gut flora—Probiotics: plain yogurt, kefir. Prebiotics: garlic, onion. Healthy gut flora helps with insulin resistance. The key takeaway: A diet including these foods can help improve post-meal glucose levels, lower triglycerides, improve insulin resistance, and prevent complications such as heart, kidney, nerve, and vision problems. Important: If you take anticoagulants, Regulip/fenofibrate, or other medications, consult your doctor before adding supplements like omega-3 capsules. What functional foods do you use? Do you notice a difference in your glucose levels?
Let me know in the comments.

Functional foods-based diet as a novel dietary approach for management of type 2 diabetes and its complications: A review - PMC

Type 2 diabetes is a complicated metabolic disorder with both short- and long-term undesirable complications. In recent years, there has been growing evidence that functional foods and their bioactive compounds, due to their biological properties, ...

pmc.ncbi.nlm.nih.gov

 

[M.A.R.]

This didn't work out: https://pmc.ncbi.nlm.nih.gov/articles/PMC4058731/

 

[lovinglife]

I eat most of those foods apart from grains, oats & legumes, my body doesn’t differentiate where the carbs come from and all those do nothing for my BG except raise them to unacceptable levels.

The rest I eat as part of a keto diet because they are low or minimal carbs & taste good, don’t really eat anything specifically for the benefits other than they are low carb & fit my lifestyle. Don’t eat kefir as my stomach doesn’t like it, use apple cider vinegar in dressings but don’t drink it as that upsets my stomach too.

I’ve no idea what, if any affect they have on my BG

 

[lovinglife]

By the way your first link worked fine for me

 

[M.A.R.]

I eat most of those foods apart from grains, oats & legumes, my body doesn’t differentiate where the carbs come from and all those do nothing for my BG except raise them to unacceptable levels.

The rest I eat as part of a keto diet because they are low or minimal carbs & taste good, don’t really eat anything specifically for the benefits other than they are low carb & fit my lifestyle. Don’t eat kefir as my stomach doesn’t like it, use apple cider vinegar in dressings but don’t drink it as that upsets my stomach too.

I’ve no idea what, if any affect they have on my BG

And every body, every organism is different, but there are effects of these foods that can be beneficial for other people.

 

[lovinglife]

And every body, every organism is different, but there are effects of these foods that can be beneficial for other people.

Not disagreeing with that but you asked for personal experiences

What functional foods do you use? Do you notice a difference in your glucose levels?
Let me know in the comments.

 

[M.A.R.]

Endothelial function refers to the internal condition of your arteries and veins. In diabetes, high blood sugar "fouls" and stiffens the blood vessels from the inside. This is known as endothelial dysfunction. And that is the root of all the trouble: heart attacks, strokes, and problems with the kidneys, vision, and feet.
So, what do walnuts have to do with all this? L-arginine, a compound found in abundance in walnuts. In the body, L-arginine is converted into nitric oxide. And what does nitric oxide do? It acts as a natural relaxant for the arteries: it dilates blood vessels, improves circulation, and lowers blood pressure. Meanwhile, antioxidants and polyphenols protect nitric oxide from degradation and clear blood vessels of the oxidative stress caused by high blood sugar levels. In short: walnuts "lubricate" blood vessels and reduce inflammation within them.

 

[Mrs Redboots]

I eat oats, loads of legumes (although not so much in summer), and many vegetables and fruits. I try to eat low GI rather than low carb - it suits me better. I'm on the Ascend Plus trial, where you take an oral semaglutide tablet daily (or a placebo!), as they are looking to see whether this will reduce one's risk of having a stroke or heart attack.

 

[M.A.R.]

I eat oats, loads of legumes (although not so much in summer), and many vegetables and fruits. I try to eat low GI rather than low carb - it suits me better. I'm on the Ascend Plus trial, where you take an oral semaglutide tablet daily (or a placebo!), as they are looking to see whether this will reduce one's risk of having a stroke or heart attack.

That sounds like a balanced approach. I’m glad the low-GI way of eating suits you better. Good luck with the Ascend Plus trial, and thank you for sharing your experience.

 

[Mrs Redboots]

That sounds like a balanced approach. I’m glad the low-GI way of eating suits you better. Good luck with the Ascend Plus trial, and thank you for sharing your experience.

It occurs to me that I eat nearly everything on your list anyway! I try only to snack on nuts and/or dried fruit, but very seldom want a snack anyway. I was just wondering there now whether I wanted a handful of walnuts, but decided I really don't! I don't much care for cinnamon, and as I'm on blood thinners I have to be careful with turmeric, although I do put a little in my curries. The one spice I do have is ground cumin, which I put a pinch of on my cereal, as I believe it's supposed to be good for you. I also can't eat as much oily fish as I'd like, as I find it difficult to digest, with the exception of trout and salmon! I do take a multi-vitamin/mineral supplement, but I've done that for years, long before my health deteriorated.

 

[M.A.R.]

Thank you for sharing more of your experience. It really shows how individual food choices can be: what suits one person may not suit another. I like cumin too, and I use a little in some of my cooking.

 

[KennyA]

Are you diabetic? What sort of results do you get in real life when you follow this advice?

Personally I've managed over six years of normal BG levels simply by greatly reducing carb intake, full stop.

 

[M.A.R.]

Are you diabetic? What sort of results do you get in real life when you follow this advice?

Personally I've managed over six years of normal BG levels simply by greatly reducing carb intake, full stop.

Hi Kenny. Yes, I have type 2 diabetes, diagnosed in 2020. Thanks for sharing your experience; I'm glad that reducing carbohydrates gave you those results.

My initial post shared information from a scientific review to discuss it, not a list of foods I eat every day. My options aren't bad, but they are limited, and I adapt my diet to what I have available. I take an omega-3 supplement, use olive oil, bake homemade gluten-free bread with seeds, and eat fish occasionally.

Due to issues with my health insurance in Argentina, I haven't been able to get a blood test for about two years. I have an appointment with my endocrinologist on September 9th and I want to resume my checkups.

In the meantime, I can share a specific example of my glucometer readings. Yesterday I ate two sandwiches with my homemade bread: one with tomato and one with sardines. The bread I used weighed 390 grams in total. Before eating, my cholesterol was 115 mg/dL. Two hours after the first bite, it was 121 mg/dL, and in a subsequent measurement, it was 103 mg/dL. These are approximately 6.4, 6.7, and 5.7 mmol/L, respectively.

These were my results from that meal, not a conclusion about all the foods on the list, nor a replacement for the tests I have pending. I'm learning to bake my own bread and observing how my body responds. My intention is to share this experience and learn from yours as well.
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