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Written by Chris Bellanger, BHSc in Nutritional Medicine
Diabetes, especially type 2 diabetes (T2DM), is a widespread condition affecting millions globally, where blood sugar levels are consistently high due to insulin issues, known as insulin resistance. This can lead to serious health problems, including heart disease, kidney failure, and nerve damage.
While genes play a crucial role in whether someone might develop diabetes, factors like diet, exercise, and obesity are also very important. New research deepens our understanding of how these factors interact, showing that genetics, diet, inflammation, and supplements contribute to diabetes management.
While genetics play a pivotal role in diabetes onset, lifestyle factors like diet, exercise, and obesity influence the risk of developing the condition. This guide will explore recent advances in research that have broadened our understanding of diabetes, highlighting the complex interplay between genetics, diet, inflammation, and supplementation. (1, 10)
Obesity is a major risk factor for T2DM because it triggers low-grade inflammation in the body. This inflammation disrupts how insulin works to manage blood sugar. Adipose, or Fat tissue, in obese people releases proinflammatory cytokines substances that cause inflammation, which affects insulin's ability to control glucose levels.
Inflammation can also impact the liver and muscles, worsening insulin resistance and contributing to metabolic dysregulation.While treatments aimed at reducing inflammation show promise in animals, more research is needed to determine their effectiveness in humans. (1, 7, 9, 10)
Excess fat in the liver, known as hepatic steatosis, is closely linked to insulin resistance. This fat accumulation is often related to being overweight and low levels of a hormone called adiponectin, which helps the body use fat for energy and improve insulin sensitivity.
Lower adiponectin levels are tied to more fat in the liver and muscles, worsening insulin resistance. Reducing liver fat through weight loss and exercise is important for improving insulin sensitivity in people with type 2 diabetes. (6, 10)
The bacteria in our gut, especially the type called Akkermansia muciniphila, play a significant role in managing our metabolism and insulin sensitivity. Higher levels of this bacteria are linked to better blood sugar control and lower body fat.
Studies show that people who had high levels of Akkermansia muciniphila and followed calorie restriction or weight stabilization improved their insulin sensitivity. These findings suggest that gut microbiota, particularly A. muciniphila, play a role in regulating metabolic health and could be targeted for diabetes treatment. (4, 5)
Eating fiber above the levels recommended by the American Diabetes Association, especially soluble fiber, is beneficial for people with type 2 diabetes. Fiber slows down the absorption of sugar in the bloodstream, which helps control blood sugar levels after meals.
It also helps lower cholesterol by promoting bile production and reducing fat absorption. A high-fiber diet can thus improve both blood sugar levels and cholesterol, reducing the risk of complications. (2)
Soluble fiber is a dietary fiber that dissolves in water to form a gel-like substance. It is found in plant-based foods such as oats, beans, lentils, fruits (like apples, oranges, and berries), vegetables, and seeds (like flaxseeds).
When consumed, soluble fiber helps slow down the digestion of food, which can stabilize blood sugar levels and prevent spikes after meals. It also binds to cholesterol particles in the digestive system, helping to lower blood cholesterol levels, which can reduce the risk of heart disease.
Some common types of soluble fiber include:
Because of these properties, soluble fiber benefits digestive health and managing conditions like diabetes and high cholesterol.
Seaweeds, rich in soluble fibers and common in many Asian diets, might help lower the risk of developing type 2 diabetes. A study of Korean adults found that those who ate more seaweed had a 7% lower risk of diabetes than those who ate less. This effect was particularly strong in people of normal weight, suggesting that seaweed might be especially beneficial for preventing diabetes in lean individuals. (13)
Nutraceuticals, beneficial compounds found in foods, can help manage diabetes. For example, a mix of fermented red rice, phytosterol esters, curcumin, and olive polyphenols has been shown to improve cholesterol levels and reduce markers of blood vessel damage in people with high cholesterol. This indicates that these supplements might be useful in managing cardiovascular risks associated with diabetes. (3)
Derived from plants, phytosterol esters are compounds formed by combining sterols plant sterols with fatty acids. These esters are often used in health and wellness products because they can help reduce cholesterol levels and provide heart health benefits. Here are some examples of sterol esters commonly used for health:
Primarily used to support cardiovascular health and manage cholesterol, they block cholesterol absorption in the intestines, which are often added to margarine and spread.
Omega-3 fatty acids, known for their anti-inflammatory effects, have been studied for their potential benefits in metabolic disorders such as diabetes. Reviews of research show that omega-3 supplements can reduce fasting blood sugar and insulin resistance, although they may not significantly impact long-term blood sugar control.
Omega-3s can be a useful addition to diabetes treatment, particularly for improving insulin sensitivity and reducing inflammation. (11)
Magnesium is crucial for glucose metabolism, including insulin secretion and function, and many people with diabetes have low magnesium levels. Research shows that taking magnesium supplements can lower blood sugar levels, improve blood pressure, and help with cholesterol control.
The recommended dosage is around 279 mg per day for managing blood sugar and 300 mg per day for improving blood pressure and cholesterol. (8, 12)
Oxidative stress, which can worsen diabetes, may be mitigated by vitamin C (ascorbic acid). Studies have shown that vitamin C improves insulin sensitivity and lowers blood glucose levels. However, it may not be enough to improve long-term blood sugar control by itself, so it should be used alongside other treatments. (14)
Bioflavonoids, found in citrus fruits, have antioxidant properties that may help manage diabetes. Research indicates these compounds can reduce oxidative stress and improve blood sugar levels. Bioflavonoids may help lessen some of the complications of diabetes by reducing the harmful effects of oxidative stress. (15)
Managing type 2 diabetes requires a comprehensive approach considering diet, genetics, inflammation, and supplements. Omega-3 fatty acids, magnesium, vitamin C, and bioflavonoids show potential benefits for controlling blood sugar and reducing diabetes complications.
Additionally, seaweed may help lower diabetes risk, especially in people who are not overweight. Personalized nutrition based on genetic profiles is becoming more relevant, as dietary changes may have different effects depending on an individual’s genetic makeup. Ongoing research will continue to explore how these factors interact to improve diabetes care.
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