Magnesium plays a vital role in controlling blood sugar levels. It improves glucose metabolism by increasing insulin sensitivity and reduces inflammation associated with diabetes. Deficiency can lead to problems like fatigue, muscle cramps, and irritability. Green vegetables, nuts, whole grains, legumes, dark chocolate, and fatty fish are excellent sources of it.
Control blood sugar levels: Amidst rising cases of diabetes, magnesium is crucial for regulating blood sugar levels. It makes the body's cells more sensitive to insulin and improves glucose metabolism. Additionally, its anti-inflammatory properties help reduce chronic inflammation. Magnesium deficiency can lead to problems like fatigue, muscle cramps, and irregular heartbeats. To include it in your diet, you can eat green leafy vegetables, nuts, whole grains, legumes, dark chocolate, banana, avocado, and fatty fish.
The Connection Between Magnesium and Blood Sugar
Magnesium helps increase insulin sensitivity. When there is a magnesium deficiency in the body, cells become less sensitive to insulin. This means that glucose cannot enter the cells and remains in the bloodstream, leading to increased blood sugar levels. In addition, magnesium helps in glucose metabolism by improving insulin secretion.
Inflammation and Diabetes
Magnesium has anti-inflammatory properties. It helps in reducing chronic inflammation associated with diabetes. Reducing inflammation can also decrease insulin resistance in the body and keep blood sugar levels controlled.
Symptoms of Magnesium Deficiency
Magnesium deficiency in the body can cause fatigue, weakness, and muscle cramps or tremors. In addition, problems such as irregular heartbeat and irritability may also occur. Therefore, an adequate amount of this mineral is essential for blood sugar control.
Ways to Include Magnesium in Your Diet
- Green Leafy Vegetables: Green vegetables like spinach, kale, fenugreek, mustard greens, and broccoli are excellent sources of magnesium. Using them daily in meals can help control blood sugar.
- Nuts and Seeds: Almonds, cashews, pumpkin seeds, and sunflower seeds are rich in magnesium. Eating sesame brittle or sesame seed candy can also replenish magnesium deficiency.
- Whole Grains: Whole grains like amaranth, buckwheat, brown rice, and barley contain an adequate amount of magnesium. Rotis, parathas made from them, or oatmeal porridge for breakfast are helpful in controlling blood sugar.
- Pulses and Legumes: Black chickpeas, kidney beans, moong lentils, and soybeans provide magnesium along with protein. These are helpful in keeping blood sugar under control.
- Dark Chocolate: Dark chocolate with 70 percent or more cocoa contains a high amount of magnesium. One or two small pieces will not only provide a sweet treat but also help in controlling blood sugar.
- Fruits and Fish: Bananas and avocados are good sources of magnesium. In addition, fatty fish like salmon and mackerel contain protein, omega-3 fatty acids, and magnesium.
An adequate amount of magnesium is extremely important for blood sugar control. It helps increase insulin sensitivity, improve glucose metabolism, and reduce inflammation. Blood sugar levels can be kept under control by including things like green vegetables, nuts, whole grains, pulses, dark chocolate, fruits, and fatty fish in your daily diet. Regular consumption of magnesium not only helps in controlling diabetes but is also beneficial for the overall health of the body.
