Reverse Insulin Resistance With These 8 Foods

Research indicates that you don't need drugs to control blood sugar. Food, herbs, and spices are the future of medicine

Posted on: Saturday, October 13th 2018 at 9:00 am
Written By: GreenMedInfo Research Group

Research indicates that you don't need drugs to control blood sugar. Food, herbs, and spices are the future of medicine

Over 80 million Americans have insulin resistance that can lead to diabetes. And you could be on the road to diabetes for 10 years or more and never even know it. Here's what happens.

The hormone insulin directs your cells to open up and take in glucose from the blood. With insulin resistance, your cells become desensitized to insulin. They ignore the instructions to open up and take in glucose. Your body keeps producing more insulin to try to get the message heard. But it doesn't work. And your insulin levels rise higher and higher.

Those chronically high insulin levels cause rapid weight gain, premature aging, high blood pressure, heart disease, and higher cancer risks. Eventually they lead to type 2 diabetes.

Herbs, spices and foods are your first line of defense. Here are eight that can help restore and maintain your cells' sensitivity to insulin.

1. Turmeric: 100% Effective In Preventing Diabetes

A 2009 study found curcumin, an active compound found in turmeric, was 500 to 100,000 times more effective than the prescription drug Metformin at activating glucose uptake.[i]

In another study of 240 pre-diabetic adults, patients were given either 250 milligrams of curcumin or a placebo every day. After nine months, NONE of those taking curcumin developed diabetes but 16.4% of the placebo group did. In other words, the curcumin was 100% effective at preventing Type 2 diabetes.

2. Ginger: Lowers Fasting Blood Glucose by 10.5%

In a randomized, double-blind, placebo-controlled trial 88 diabetics were divided into two groups. Every day one group received a placebo while the other received 3 one-gram capsules of ginger powder. After eight weeks, the ginger group reduced their fasting blood sugar by 10.5%. But the placebo group INCREASED their fasting blood sugar by 21%. In addition, insulin sensitivity increased significantly more in the ginger group.[ii]

In another study, researchers proved that 1600 mg per day of ginger improves eight markers of diabetes including insulin sensitivity.[iii]

Many other studies prove the value of ginger for diabetes. For a complete list of studies visit Green Med Info's page on Ginger Health Benefits.

3. Cinnamon: Less Than Half a Teaspoon A Day Reduces Blood Sugar Levels

Cinnamon is one of the oldest spices and most popular spices. It's been used for millennia both for its flavoring and medicinal qualities.

Cinnamon has been shown to normalize blood sugar levels in type 2 diabetics by improving the ability to respond to insulin. A meta-analysis of eight clinical studies shows that cinnamon or cinnamon extracts lower fasting blood glucose levels.[iv]

Cinnamon works in part by slowing the rate at which the stomach empties after eating. In one study subjects ate about a cup of rice pudding with and without about a teaspoon of cinnamon. Adding the cinnamon slowed the rate the stomach emptied from 37% to 34.5% and significantly slowed the rise in blood sugar levels. Even less than a half of a teaspoon a day reduces blood sugar levels in type 2 diabetics.[v]

Here are 5 more reasons to eat cinnamon every day.

4. Olive Leaf Extract: Results Comparable to Metformin

University of Auckland researchers proved that olive leaf extract decreases insulin sensitivity.

In a randomized, double-blinded, placebo-controlled study, 46 overweight men were divided into two groups. One group received capsules containing olive leaf extract and the other group received a placebo. After 12 weeks, olive leaf extract lowered insulin resistance by an average of 15%. It also increased the productivity of the insulin-producing cells in the pancreas by 28%.[vi]

The researchers noted that supplementing with olive leaf extract gave results "comparable to common diabetic therapeutics (particularly metformin)."

5. Berries Lower After-Meal Insulin Spike

Studies show the body needs less insulin for sugar balance after a meal if berries are also eaten. In a study of healthy women in Finland, subjects were asked to eat white and rye bread with or without a selection of different pureed berries. Starch in the bread alone spikes after-meal glucose levels. But the researchers found that adding berries to the bread significantly reduced the after-meal insulin spike.

Strawberries, bilberries, lingonberries, and chokeberries were effective. So was a mixture consisting of strawberries, bilberries, cranberries, and blackberries.[vii]

6. Black Seed (Nigella Sativa): Just 2 Grams Reduces Insulin Resistance

In a study of 94 diabetic patients, researchers prescribed either 1, 2 or 3 grams a day of Nigella sativa capsules. They found that at the dose of 2 grams per day, black seed significantly reduced fasting blood glucose and insulin resistance. The higher dose of 3 grams per day did not result in additional benefits.[viii]

Black seed has been treasured for thousands of years for its healing properties. It is sometimes referred to as Roman coriander, black sesame, black cumin, and black caraway. It's been called the remedy for everything but death.

7. Spirulina Increases Insulin Sensitivity by 225%

In a randomized study of insulin-resistant patients, researchers compared the power of spirulina and soy to control insulin levels.[ix] They assigned 17 patients to receive 19 grams of spirulina a day. The other 16 patients received 19 grams of soy. After eight weeks the spirulina group on average increased their insulin sensitivity by 224.7% while the soy group increased their insulin sensitivity by 60%.

In addition, 100% of the spirulina group improved their insulin sensitivity while only 69% of the soy group improved.

8. Berberine Just As Good as Three Different Diabetes Drugs

Berberine is a bitter compound found in the roots of several plants including goldenseal, barberry, and Oregon grape. Studies prove it's just as good as prescription diabetes drugs.

Chinese researchers compared berberine to metformin in a pilot study of 36 patients. They found berberine lowered blood sugar levels just as well as metformin in just three months. The patients also significantly decreased their fasting blood glucose, and their after-meal blood glucose.

In the same study, researchers gave berberine to 48 diabetics for three months. After only one week, berberine lowered both fasting and post-meal blood glucose levels. In addition, their insulin resistance dropped 45%.[x]

Other researchers conducted a meta-analysis of 14 studies involving 1,068 participants. They found berberine performed just as well as metformin, glipizide and rosiglitazone. Those are three of the top diabetes drugs on the market.[xi] And berberine has no serious side effects.

For more than 70 studies on this herbal compound visit Green Med Info's page on berberine


References

[i] Teayoun Kim, Jessica Davis, Albert J Zhang, Xiaoming He, Suresh T Mathews. Curcumin activates AMPK and suppresses gluconeogenic gene expression in hepatoma cells. Biochem Biophys Res Commun. 2009 Oct 16;388(2):377-82. Epub 2009 Aug 8. PMID: 19665995

[ii] Hassan Mozaffari-Khosravi, Behrouz Talaei, Beman-Ali Jalali, Azadeh Najarzadeh, Mohammad Reza Mozayan. The effect of ginger powder supplementation on insulin resistance and glycemic indices in patients with type 2 diabetes: A randomized, double-blind, placebo-controlled trial. Complement Ther Med. 2014 Feb ;22(1):9-16. Epub 2014 Jan 8. PMID: 24559810

[iii] Tahereh Arablou, Naheed Aryaeian, Majid Valizadeh, Faranak Sharifi, Aghafatemeh Hosseini, Mahmoud Djalali. The effect of ginger consumption on glycemic status, lipid profile and some inflammatory markers in patients with type 2 diabetes mellitus. Int J Food Sci Nutr. 2014 Feb 4. Epub 2014 Feb 4. PMID: 24490949

[iv] Paul A Davis, Wallace Yokoyama. Cinnamon intake lowers fasting blood glucose: meta-analysis. J Med Food. 2011 Sep ;14(9):884-9. Epub 2011 Apr 11. PMID: 21480806

[v] Joanna Hlebowicz et al, "Effect of cinnamon on postprandial blood glucose, gastric emptying, and satiety in healthy subjects." Am J Clin Nutr June 2007 vol. 85 no. 6 1552-1556

[vi] Martin de Bock, José G B Derraik, Christine M Brennan, Janene B Biggs, Philip E Morgan, Steven C Hodgkinson, Paul L Hofman, Wayne S Cutfield. Olive (Olea europaea L.) leaf polyphenols improve insulin sensitivity in middle-aged overweight men: a randomized, placebo-controlled, crossover trial.

[vii] Riitta Törrönen, Marjukka Kolehmainen, Essi Sarkkinen, Kaisa Poutanen, Hannu Mykkänen, Leo Niskanen. Berries reduce postprandial insulin responses to wheat and rye breads in healthy women. J Nutr. 2013 Apr ;143(4):430-6. Epub 2013 Jan 30. PMID: 23365108

[viii] Abdullah O Bamosa, Huda Kaatabi, Fatma M Lebdaa, Abdul-Muhssen Al Elq, Ali Al-Sultanb. Effect of Nigella sativa seeds on the glycemic control of patients with type 2 diabetes mellitus. Indian J Physiol Pharmacol. 2010 Oct-Dec;54(4):344-54. PMID: 21675032

[ix] Azabji-Kenfack Marcel, Loni G Ekali, Sobngwi Eugene, Onana E Arnold, Edie D Sandrine, Denis von der Weid, Emmanuel Gbaguidi, Jeanne Ngogang, Jean C Mbanya. The Effect of Spirulina platensis versus Soybean on Insulin Resistance in HIV-Infected Patients: A Randomized Pilot Study. Nutrients. 2011 Jul ;3(7):712-24. Epub 2011 Jul 18. PMID: 22254118

[x] Yin J, Xing H, Ye J. Efficacy of berberine in patients with type 2 diabetes mellitus. Metabolism May 2008;57(5):712-7 Pubmed 18442638

[xi] Dong H, Wang N, Zhao L, Lu F. Berberine in the treatment of type 2 diabetes mellitus: a systemic review and meta-analysis. Evid Based Complement Alternat Med. 2012;2012:591654 Pubmed 23118793

The GMI Research Group (GMIRG) is dedicated to investigating the most important health and environmental issues of the day. Special emphasis will be placed on environmental health. Our focused and deep research will explore the many ways in which the present condition of the human body directly reflects the true state of the ambient environment.
Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of GreenMedInfo or its staff.

Key Research Topics

Substance

Berberine

Nigella sativa (aka Black Seed)

Cinnamon

Ginger

Olive leaf extract

Spirulina

Strawberry

Turmeric

Curcumin

Berries: All

Disease

Insulin Resistance

Cancer

Diabetes

high blood pressure

Pharmacological Actions

Insulin Sensitizers

https://www.greenmedinfo.health/blog/reverse-insulin-resistance-these-8-foods

The Best Cancer Fighting and Immune Boosting Food Choices

The right food choices can greatly increase the odds of beating cancer and nature offers a multitude of foods which have intrinsic cancer fighting and immune boosting properties. 

By Tony Isaacs
April 9, 2015

Here are some of the very best cancer fighting and immune boosting superstars:

Cruciferous Vegetables – Cruciferous vegetables such as broccoli, brussels sprouts, cabbage, cauliflower and kale are among the most powerful cancer fighting foods to be found. Cruciferous vegetables are high in fiber, vitamins, minerals and important antioxidants such as beta carotene and the sulforaphane compound. Cruciferous vegetables contain isothiocyanates; phytochemicals which help break down potential carcinogens. They also contain indole-3-carbidol (I3C), which help prevent estrogen driven cancers. Other cruciferous vegetables are: arugula, bok choy, swiss chard, Chinese cabbage, collard greens, daikon, kohlrabi, mustard greens, radishes, rutabagas, turnips and watercress.

Curcumin (turmeric) – Curcumin, the major ingredient of the spice turmeric, has been a rising star against cancer in recent years. Numerous studies have reported curcumin’s cancer fighting abilities and prevention abilities, including one study which found that curcumin helps prevent lung cancer for tobacco smokers.

Mushrooms – There are a number of mushrooms known as “medicinal mushrooms” which can help the body fight cancer and build the immune system. These mushrooms contain a number of valuable cancer fighting and immune boosting compounds including polysaccharides such as lentinan, beta glucan, lectin and thioproline. These compounds attack cancerous cells, prevent them from multiplying and boost immune activity – including stimulating the body’s natural production of interferon.

Some of the very best cancer fighting and immune boosting mushrooms are: agaricus blazei murrill (ABM mushroom), coriolus versicolor (Asian turkey tail mushroom), shitake, reishi, maitake, cordyceps oglossoides and phellinus linteus.

Garlic – Garlic, as well as onions, leeks and chives, have immune-enhancing allium compounds that increase the immune cell activity, help break down cancer causing substances and block carcinogens from entering cells. Studies have linked garlic to lowering the risk of stomach and colon cancer. Diallyl sulfide, a compound found in garlic oil, has also been shown to incapacitate carcinogens in the liver.

Flax – Flax contains lignans, compounds which block or suppress cancerous changes in cells. Flax is also high in omega-3 fatty acids, which protect against colon and other cancers. Notably, flax is part of the famous and highly successful Budwig Cancer Diet.

Hot Peppers – Hot peppers such as cayenne (chili peppers) and jalapenos contain capsaicin, a chemical which fights cancer and helps neutralize certain cancer-causing nitrosamines. Hot peppers are especially valuable for helping prevent stomach cancers.

Dark Green Leafy Vegetables – Spinach, turnip greens and other cancer fighting dark green leafy vegetables are rich in folic acid. Folic acid helps maintain the cell’s genetic code and regulate normal cell division.

Dark Seeded Grapes – Dark red grapes contain powerful bioflavonoid antioxidants that work as cancer preventatives. Grapes are also a rich source of resveratrol and ellagic acid, a compound that slows the growth of tumors by blocking enzymes needed by cancer cells. Eat the entire grape, seeds and all.

Brown Seaweed – Brown seaweeds such as kombu contain the polysaccharide compound fucoidan. Fucoidan has been found to kill cancer tumors including lymphoma, different kinds of leukemia, stomach cancer and colon cancer. Notably, the people of Okinawa, who consume the highest per capita amount of kombu, have some of the highest life expectancies in Japan as well as the lowest cancer death rate.

Other powerful cancer fighting foods are:

• Carrots
• Green and black tea
• Fermented organic soy
• Tomatoes
• Blueberries
• Raspberries
• Purple corn
• Extra virgin olive oil
• Avocados
• Nuts
• Sweet potatoes
• Apples

https://thetruthaboutcancer.com/the-best-cancer-fighting-and-immune-boosting-food-choices-for-beating-and-avoiding-cancer/

The surprising foods better for you when eaten RAW - and why tomatoes and carrot should always be enjoyed cooked

• When it comes to nutrition, understanding the best way to prepare foods is key 
• Some vegetables are better for you when cooked as they release more nutrients 
• While others such as broccoli, garlic and red peppers are healthier eaten raw
• This guide of 10 foods looks at which foods benefit from heat, and which don't 

By EMILIA MAZZA FOR DAILY MAIL AUSTRALIA 

PUBLISHED: 00:56 BST, 4 October 2019 | UPDATED: 07:51 BST, 4 October 2019

The way your food is cooked depends on how nutritious it is for your body - and there are a surprising number of foods that are actually better for you when eaten raw. 

According to Australian nutritionist Lee Holmes, some foods like garlic and beetroot are better for you when eaten uncooked.

This guide takes a look at 10 foods that are better for your health in their raw state - and those more nutritious once they've been cooked.

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According to Australian nutritionist Lee Holmes (pictured), while some struggle to digest raw food due to sensitive digestive systems, maximum nutrition is accessed when foods like beetroot and garlic are consumed raw 

Foods you should be eating raw

1. Beetroot

As far as healthy vegetables go, the humble beetroot is a powerhouse.

It comes packed with fibre, vitamin C, potassium, manganese, and the B vitamin folate - nutrients that all help boost the immune system, increase energy and fight inflammation.

According to Lifehack, beetroots are much better for you when uncooked as heat can reduce the concentration of folate (a B vitamin) by 25 per cent.

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Beetroot is much healthier for you when eaten raw as cooking can reduce folate (a B-vitamin) by as much as 25 per cent

Be inspiralized and learn how to spiralize a beetroot

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What is folate? 

* Folate is one of the B-vitamins and is needed to make red and white blood cells in the bone marrow, convert carbohydrates into energy, and produce DNA and RNA.

Adequate intake is extremely important during periods of rapid growth such as pregnancy, infancy, and adolescence.

 Source: Medical News Today

2. Broccoli

Steamed broccoli may be delicious, but it's better for you when eaten raw. 

The 'superstar veggie' comes laden with vitamin C, calcium, potassium, protein and sulforaphane - a natural plant compound that helps fight cancer cells and slow ageing.

Findings from a study published in the Journal of Agricultural and Food Chemistry revealed those who consumed broccoli raw absorbed sulforaphane more quickly and in higher amounts compared to those who ate it cooked.

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Broccoli comes laden with with vitamin C, calcium, potassium, protein and sulforaphane - and is best consumed raw

3. Raspberries, blueberries and blackberries

Healthline reports berries are a great source of antioxidants, such as anthocyanins, ellagic acid, and resveratrol. 

However, if they've been through a drying process, their nutritional benefits are significantly reduced. 

Additionally, dried berries come with a sugar content that's three times higher than those in their natural state, and they're also higher in calories and carbs. 

4.  Red pepper 

If you're hoping to capitalise on the myriad of health benefits of red peppers, the vegetable is one best enjoyed raw.

Red peppers contain one of the highest levels of vitamin C and it comes with vitamin B6, vitamin E, and magnesium.

The problem with cooking peppers is that this immediately lowers the vitamin C content.

If you prefer to cook them, opt for stir-frying or roasting as this preserves more of their vitamins, advises HFC.com.au.

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Red peppers are a vegetable that contains one of the highest levels of vitamin C, however, cooking drastically reduce this naturally occurring nutrient

5. Garlic

Garlic contains two key compounds, a sulphur-rich amino acid called alliin and a protein-based enzyme called allinase.

The clove has no smell until you slice or crush it, allowing the compounds to mix and form a third compound, called allicin.

Allicin is a powerful natural antibiotic - about one-fiftieth as powerful as penicillin - and also has anti-fungal and anti-viral properties.

The compound only exists in raw garlic. Cooking kills allicin and causes it to decay into other compounds which are less effective. 

What vitamins and minerals does garlic contain? 

Garlic contains about ten different kinds of natural sugars, including fructose, glucose and insulin.

It also contains relatively high levels of the trace minerals copper, iron, zinc, tin, calcium, manganese, aluminium, germanium and selenium. 

The level of selenium in garlic is higher than in almost any other plant. 

Source: Amy Anderson via Daily Mail 

Foods you should be eating cooked

1. Tomato

While tomatoes are delicious in a fresh salad, they are better for you when cooked.

This is because tomatoes, along with other brightly coloured fruits and vegetables, come packed with a naturally occurring compound called lycopene.

Lycopene is an antioxidant which may help to protect against chronic conditions such as heart disease.

In the case of tomatoes, lycopene becomes easier to absorb when tomatoes are heated, reports Cornell University.

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Tomatoes are better cooked as this helps the compound lycopene to be more easily absorbed by the body

2. Asparagus

Asparagus comes laden with vitamins A, C, E, folate and potassium, however, it's unlikely you'll unlock the health benefits by eating it raw.

Cooking the vegetable helps break down its thick cell walls which means it becomes easier for the body to absorb its nutrients.

3. Artichoke

Artichokes come with an array of health benefits including the ability to lower blood sugar levels, improve digestion as well as assist with heart health, and liver health.

The vegetable includes vitamins B6, C, K as well as magnesium and also comes laden with powerful antioxidants.

According to HuffPost, steaming artichokes for 15 minutes increases the levels of the naturally occurring free-radical-fighting compound 15-fold.

Boiling them boosts their antioxidant levels eight-fold. Microwaving also helps. However, frying the vegetable isn't suggested as it removes flavonoids, a type of antioxidant.

4. Eggplant

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If you want to get the most from eggplants, cooking these helps increase the potency of anthocyanin, a phytonutrient found in the skin

Eggplant comes packed with vitamins, minerals, fibre and antioxidants.

As with artichokes, eggplants benefit from being cooked as this helps increase the potency of anthocyanin, a phytonutrient found in the skin.

Vegetables which are part of the nightshade group include tomatoes, peppers, chilli peppers and potatoes.

5. Carrot 

Carrots are a good source of beta-carotene, fibre, vitamin K1, potassium, and antioxidants.

Although delicious raw, the vegetable increases in potency when cooked.

Cooked carrots contain more beta-carotene, an antioxidant that gets converted in your body to vitamin A, which is good for your eyes and immune system. 

https://www.dailymail.co.uk/femail/article-7531935/10-foods-better-health-cooked-eat-raw.html