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Research
1
Magnesium
Magnesium appears to help manage blood sugar levels among people with diabetes. Also, those who tend to consume less magnesium typically have poorer blood sugar regulation and a higher risk of type 2 diabetes than people who consume higher amounts [1]
2
Zinc
A 2020 study found that people with diabetes are more likely to have a zinc deficiency than those without the condition. The researchers also suggest that individuals with glycemic control issues also led to lower zinc levels. Similarly, a 2021 study also states that low zinc levels are a good indicator of issues with glycemic control in older adults with type 2 diabetes.
Another 2019 meta-analysis also suggests that a moderately high dietary zinc intake could reduce the risk of type 2 diabetes by 13%. A 2020 meta-analysis indicates that low dose, long-duration zinc intake from supplements and food may reduce risk factors for the condition. [2]
3
Maganese
Manganese appears to play a role in regulating blood sugar
Manganese is heavily concentrated in the pancreas. It’s involved in the production of insulin, which removes sugar from your blood. Thus, manganese may contribute to the proper secretion of insulin and help stabilize blood sugar.[3]
4
Banaba Leaf
The antidiabetic effect of banaba leaves is one reason why they’re popular.
Researchers attribute this effect to several compounds, namely corosolic acid, ellagitannins, and gallotannins.
Corosolic acid lowers blood sugar levels by increasing insulin sensitivity, enhancing glucose uptake, and inhibiting alpha-glucosidase — an enzyme that helps digest carbs. That’s why it’s claimed to have an insulin-like effect.
In addition to corosolic acid, ellagitannins — namely lagerstroemin, flosin B, and reginin A — also improve blood sugar levels. They promote glucose uptake by activating glucose transporter type 4 (GLUT4), a protein that transports glucose from the bloodstream into muscle and fat cells.
Likewise, gallotanins seem to stimulate the transportation of glucose into cells. It’s even hypothesized that a type of gallotanin called penta-O-galloyl-glucopyranose (PGG) has higher stimulatory activity than corosolic acid and ellagitannins. [4]
5
Bitter Melon
Bitter melon is linked to lowering the body’s blood sugar. The consumption of bitter melon can help your cells use glucose and move it to your liver, muscles, and fat. The melon may also be able to help your body retain nutrients by blocking their conversion to glucose that ends up in your blood stream.
- A study in the Journal of Ethnopharmacology compared the effectiveness of bitter melon with a current diabetes drug. The study concluded that bitter melon did reduce fructosamine levels with type 2 diabetes participants. However, it did so less effectively than a lower dose of the already approved medication.[5]
6
Licorice Root Extract
According to American Diabetes Association, the root of licorice contains amorfrutins which are known to have anti-diabetic properties. Amorfrutins also have many anti-inflammatory properties that helps keep diabetes-related conditions at bay. [6]
7
Cinnamon Bark
In those with diabetes, either the pancreas cannot produce enough insulin or cells do not respond to insulin properly, leading to high blood sugar levels.
Cinnamon may help lower blood sugar and fight diabetes by imitating the effects of insulin and increasing glucose transport into cells.
It can also help lower blood sugar by increasing insulin sensitivity, making insulin more efficient at moving glucose into cells. [7]
8
Gymnemia Sylvestre
Gymnema sylvestre is considered to have anti-diabetic properties.
When consumed prior to a sugary food or beverage, gymnemic acid blocks the sugar receptors on your taste buds.
Research shows that Gymnema sylvestre extracts can reduce the ability to taste sweetness and thus make sweet foods less appealing
Similar to its effects on your taste buds, Gymnema sylvestre can also block receptors in your intestines and thus sugar absorption, lowering your post-meal blood sugar levels.
In one study, Gymnema appeared to improve blood sugar control in people with type 2 diabetes by lowering blood sugar levels.
The study concluded that reducing blood sugar after a meal resulted in a decrease in average blood sugar levels over time. This could help decrease long-term complications of diabetes.
Gymnema’s role in insulin secretion and cell regeneration may also contribute to its blood-sugar-lowering capabilities.
Higher insulin levels mean that sugar is cleared from your blood at a faster rate.
If you have prediabetes or type 2 diabetes, your body tends to not make enough insulin, or your cells become less sensitive to it over time. This results in consistently high blood sugar levels.
Gymnema sylvestre may stimulate insulin production in your pancreas, promoting the regeneration of insulin-producing islet cells. This can help lower your blood sugar levels. [8]
9
Cayenne Pepper
A study published in the July 2006 issue of “The American Journal of Clinical Nutrition” found that blood glucose levels were lower between 20 minutes and 120 minutes after a cayenne-containing meal in human subjects. Lower blood glucose levels were accompanied by lower blood insulin levels, especially in a subgroup of subjects that had consumed a cayenne-containing diet for an entire month prior to the test. Therefore, over a period of time, cayenne may improve the sensitivity of your tissues to insulin, and less insulin will be required to efficiently cause the movement of glucose from your blood into your tissues. [9]
10
Juniper Berries
Studies connecting juniper berries with treatment for diabetes have been limited to lab and animal testing. The initial results, though, seem promising.
A study in rats with diabetes observed that supplementing with juniper berry extract significantly reduced blood sugar and increased heart-protective HDL (good) cholesterol.
Similarly, another study on the antidiabetic effects of Chinese juniper berry extract found that it significantly reduced blood sugar, cholesterol, and triglyceride levels in rats with diabetes.
Researchers believe that these antidiabetic effects are due to the berries’ high concentration of antioxidants.[10]
11
White Mulberry Leaf
Several studies have found that white mulberry and its components may help improve blood sugar management.
One small study in 24 people with type 2 diabetes found that taking mulberry leaf extract 3 times daily for 3 months significantly reduced blood sugar levels after meals, compared with a control group.
In another study in 12 healthy adults, a compound isolated from mulberry leaf extract was shown to improve blood sugar regulation after 12 weeks.[11]
12
Alpha Lipoic Acid
Several studies suggest alpha-lipoic acid helps lower blood sugar levels. Its ability to kill free radicals may help people with diabetic peripheral neuropathy, who have pain, burning, itching, tingling, and numbness in arms and legs from nerve damage. Researchers believe Alpha-lipoic acid helps improve insulin sensitivity.[12]
13
L-Taurine
Taurine supplementation is beneficial in reducing glycemic indices, such as HbA1c, Fasting Blood Sugar, HOMA-IR in diabetic patients, but has no significant effect on serum lipids or body composition in diabetic patients. Taurine emerges as a new option for the management of patients with diabetes.[13]
[1] https://www.healthline.com/nutrition/is-magnesium-good-for-my-blood-sugar-levels-if-i-have-diabetes#1
[2] https://www.medicalnewstoday.com/articles/zinc-and-diabetes-type-2#is-it-beneficial
[3] https://www.healthline.com/nutrition/manganese-benefits#TOC_TITLE_HDR_5
[4] https://www.healthline.com/nutrition/banaba-leaf#benefits
[5] https://www.healthline.com/health/diabetes/bitter-melon-and-diabetes#bitter-melon-and-diabetes
[6] https://www.diabetes.co.uk/news/2012/apr/substance-in-liquorice-root-could-help-treat-diabetes-90297125.html
[7] https://www.healthline.com/nutrition/cinnamon-and-diabetes#TOC_TITLE_HDR_4
[8] https://www.healthline.com/nutrition/gymnema-sylvestre-benefits#TOC_TITLE_HDR_4
[9] https://healthyeating.sfgate.com/cayenne-pepper-blood-sugar-5763.html
[10] https://www.healthline.com/nutrition/juniper-berries#3.-May-have-antidiabetic-properties
[11] https://www.healthline.com/nutrition/white-mulberry#health-benefits
[12] https://www.mountsinai.org/health-library/supplement/alpha-lipoic-acid
[13] https://www.sciencedirect.com/science/article/pii/S266656622200034X
