Around 10% of the general population will have diabetes in their lifetime (these numbers are higher if you are Native American, Hispanic, or African American), but cutting your risk of developing this disease just became easier. Researchers have pin-pointed two simple dietary additions that reduce the risk of diabetes by a third.

What the Research Shows

Researcher Dr. Matthias Schulze recently reported in the International Archives of Internal Medicine that he and his team uncovered a connection between risk reduction for type-2 diabetes and two additions to one’s diet¹. The researchers followed more than 25,000 people over many years, asking them about their dietary habits and comparing their answers to which of them developed diabetes. What they discovered was a dramatic decrease in the incidence of diabetes for people who consumed higher amounts of magnesium and fiber. These dietary inclusions were also shown to improve blood sugar control.

Good blood sugar control is of concern even for people who don’t have diabetes, but have what is called Syndrome X or Metabolic Syndrome. This syndrome affects another 20-25% of the population and may be best described as “pre-diabetes”. People with Syndrome X have poor blood sugar control, weight gain, decreased HDL cholesterol, and high blood triglycerides. This syndrome is dangerous because it is not easily recognized as a precursor for diabetes, but it carries almost identical risks for the conditions that diabetics have. Like diabetes, Syndrome X puts people at a much higher risk for cardiovascular diseases and even cancer2,3. Controlling blood sugar is an important step to take in avoiding the potential onset of these conditions. 

Fiber: Not Just About Quantity

Scientists have long believed that there was no connection between sources of fiber and lowered risks for diabetes.  However, what research has now indicated is that not all types of fiber have the same impact on prevention of diabetes. For example, while fiber from fruit and vegetable sources is an important part of any good diet, these types of fiber do not make an impact on your chances of developing diabetes.

In fact, cereal grains are the types of fiber people need in their diet to reduce their risk of diabetes. These grains come from the seeds of plants and include wheat, barley, and rice. One of the best forms of fiber to add to your diet is flax fiber, from flax seeds. Flax seed contains more dietary fiber—about 28% of flax seed is dietary fiber—than other whole-grain ingredients. Not only does flax seed provide a bulky fiber, but it also contains other important nutrients that are beneficial to the whole body.

Magnesium: Are You Taking the Right Form?

Scientists have known for a long time that magnesium is connected to blood sugar control and diabetes. Magnesium helps with the body’s ability to use insulin (the hormone that helps control blood sugar) effectively. This latest study by Dr. Schulze has shown that magnesium excels not only at treating diabetes, but also in preventing diabetes.

Unfortunately, most Americans do not get enough magnesium. It is estimated that the typical American only gets between 150-250 milligrams of magnesium a day, a figure lower than the Recommended Daily Allowance (RDA) of 350 milligrams for men and 280 milligrams for women and much lower than the optimal amount that many nutritionists recommend per day (400-500 milligrams).  So while everyone can benefit from taking a magnesium supplement, health conscious individuals will appreciate the additional benefit of it's effectiveness in lowering their risk of diabetes

Not just any magnesium supplement will do. It is best to use a time-released form of a magnesium supplement so that you get a constant slow release of magnesium throughout the day so your body can absorb it a little at a time. Absorbing too much magnesium at once can cause diarrhea, but a time-released product will avoid this unpleasant side-effect.

The type of magnesium you take is also important. Magnesium is best absorbed into your body if it is attached to another molecule that helps it cross from the intestines into the blood. Most poor supplements are made of magnesium oxide, which is the cheapest and least absorbed type of magnesium. The best forms of magnesium are dimagnesium malate, magnesium citrate, or magnesium glycinate. Choosing a supplement that is made from one of these and is in a time-released form ensures that you are getting a quality magnesium supplement.

Stay Healthy

No one wants to develop diabetes, and now you know what to do to help prevent it. The addition of a good magnesium supplement and good fiber into your diet can greatly reduce your chances of diabetes. Beyond diabetes, adding magnesium and fiber to your diet is an easy way to reduce the risk of many other common illnesses as well because they contribute to the over-all health and well-being of the human body.

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Cited Sources:
[1] Schulze MB, Schulz M, et al: Fiber and Magnesium Intake and Incidence of Type 2 Diabetes: A Prospective Study and Meta-analysis. Arch Intern Med. 2007 May 14;167(9):956-65.

[2] Zeller M, Verges B, L'Huillier I, et al: Glycemia in acute coronary syndromes. Diabetes Metab. 2006 Sep;32 Spec No2:2S42-7.

[3] Augustin LS, Franceschi S, Jenkins DJ, et al: Glycemic index in chronic disease: a review. Eur J Clin Nutr. 2002 Nov;56(11):1049-71.

Related Information:
The Benefits of Magnesium: The Diabetes Connection

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Article ID: 472