Let’s talk about the nutrients your body needs to use glucose for fuel.
There are LOTs of different factors that impact how efficiently our bodies use glucose - last week we talked about cortisol’s impact on insulin sensitivity.
This week let’s talk about the important nutrient inputs your body needs to move glucose from the bloodstream, into the cell, and then into energy.
This is by no means a comprehensive list, but a good place to start when we’re dealing with metabolic dysfunction, insulin resistance or blood sugar imbalances of any sort.
Thiamine (vitamin B1)
B1 (thiamine) in particular plays a key role in cellular glucose metabolism (how cells turn carbs into energy!), and high dose thiamine supplementation has been shown to improve glucose tolerance in hyperglycemia (high blood sugar) and slows or prevents progression into later stage insulin resistance known as type 2 diabetes. (PMID: 23715873)
Foods high in B1: pork chops, ham, pork tenderloin, salmon, tuna, flax seeds, navy beans, black beans, green peas, brown rice
Potassium
Potassium actually has insulin-like properties as it helps glucose get into the cells. Potassium is also used by the liver to convert glucose into stored glycogen. This is critical for people who struggle with blood sugar lows, since we’ll need those glycogen stores to be released when blood sugar starts to drop between meals or overnight, instead of getting you hangry, shaky or causing you to wake up.
Foods high in potassium: beet greens, salmon, white beans, avocado, white potatoes, acorn squash, white button mushrooms, guava, coconut water
Magnesium Glycinate
Magnesium is a commonly depleted nutrient in our modern diets, which is compounded by the fact that our needs for magnesium are even HIGHER when we’re dealing with blood sugar imbalances (over 80% of the US is metabolically impaired), and increased levels of stress (again, who isn’t?!). So that’s a big ol 'need for magnesium.
Magnesium supplementation has been shown to improve insulin sensitivity. I’m not a proponent of just any type of magnesium - please skip the Mag Oxide + Mag Citrate and opt for Mag Glycinate, Malate, Taurate, or Theoronate as they tend to be better absorbed and have additional benefits of energy production, brain health and cardiovascular health respectively.
Foods high in Magnesium: spinach, swiss chard, hemp seeds, squash/pumpkin seeds, lima beans, tuna, quinoa, brazil nuts
Sodium
Not enough SALT can make insulin resistance worse. We know that salt is important for a LOT of functions - like hydration and adrenal health, but it’s also important for glucose metabolism! One study found that 7 days on a low salt diet made a significant difference in the subjects insulin sensitivity. (PMID: 21036373)
We also know that elevated blood sugar, like in the case of insulin resistance, causes your body to get rid of more sodium, which increases your needs further.
Use unrefined mineral salt in your food + cooking to taste! Pink Himalayan salt, gray Celtic sea salt, or other high quality salt (meaning, no anti-caking agents, and unbleached or processed)
Honorable mentions:
B vitamins as a whole are required for converting carbs to glucose
Iodine + selenium because of their role in thyroid function and overall metabolic health.
Vitamin E which is also an antioxidant and anything that reduces cellular stress (like oxidative damage) will improve insulin sensitivity!
Depending on how insulin resistant someone is, you might find that food sources simply aren’t enough to dig out, and supplementing with nutrients is what your body needs. I recommend working with a practitioner or provider who can help you identify which nutrients YOUR body needs most.
Whether you’re dealing with immediate blood sugar issues or not, try choosing some of these nutrient dense foods for your shopping list and menu more often!
I’d love to know which of these you’re going to start incorporating more often. For me - it’s gonna be the beet greens. You can buy beets with the greens still attached, so instead of them getting thrown out, I’ll have the benefit of the extra potassium, vitamin K, vitamin C, antioxidants and more.