Magnesium is one of the many essential minerals needed by our bodies. It’s required for healthy bones, muscles, heart and nerves. It helps regulate blood pressure and overall energy, reduces muscle cramps, aids in protein synthesis and DNA stability and it helps control blood sugar.
Recent studies have shown that minerals play an important role in helping the body metabolize (to breakdown and utilize) glucose. Magnesium helps provide glycemic control through its role in managing the secretion of insulin and supporting the cells of our muscles and liver to store glucose for future energy use.
According to the American Diabetes Association, studies have shown that as many as 48% of people with diabetes are also deficient in magnesium as compared with up to 15% of individuals with healthy blood sugar levels.
Insulin Resistance
Insulin resistance is the initial response in the development of diabetes. Insulin is a hormone produced by the pancreas that is secreted when we eat. After a meal, the body goes to work breaking down our food so that it can use the nutrients for energy and all other bodily functions. As our food continues through the digestive process, moving through the intestinal tract, the nutrients we consume are absorbed through the wall of the intestine and into the blood stream. Glucose, or blood sugar, is a form of energy that has been metabolized from the carbohydrates we’ve eaten.
After a meal has been digested the glucose in our blood stream needs to either be utilized for immediate energy or stored in our muscles and liver for future use. Insulin is the key that unlocks our cells to receive the glucose so it can be stored and used when needed. Think of your body has a house and insulin is the mom of that house. Just like a mother moves through her family’s home, collecting toys, clothing and clutter and putting everything away where it belongs, insulin travels through the blood stream collecting glucose and “putting it away” in our liver and muscle tissue.
But, just like there is only so much room in the closets of a home, there is also only so much room in our cells to store glucose. When we consume a diet high in carbohydrates, particularly highly refined carbohydrates including white flour and sugar, excessive amounts of glucose build up in our blood stream. More and more insulin is secreted to clear the elevated levels of blood sugar but the cells are full and they resist insulins attempt to store more. The glucose that cannot be stored, then travels to the liver to be converted to triglycerides which can be stored in abundance as adipose tissue – FAT. Since the body has no limit to how much fat in can store, this fat builds up on our hips, around our waists and surrounds our organs which poses a serious health threat and can result in cardiovascular disease, non-alcoholic fatty liver disease and hormonal imbalances.
The Role of Magnesium in Insulin Sensitivity
Studies have shown an association between magnesium deficiency and insulin resistance, particularly in those with Type 2 Diabetes. Since people with Type 2 Diabetes typically eat a highly processed diet that is deficient in magnesium, as well as many other vitamins and minerals, it is difficult to assess whether the magnesium deficiency was a precursor to insulin resistance or if insulin resistance lead to the deficiency of this important mineral. But one thing we do know is that low levels of magnesium plays a role in the reduction of insulin receptors, which may lead to insulin resistance and eventually the development of diabetes if left untreated.
How to Restore Magnesium Levels
The best source of magnesium is found naturally in many foods such as:
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- Pumpkin seeds – 1 oz, 168 mg
- Almonds – 1 oz 80, mg
- Spinach – ½ cup cooked, 78 mg
- Cashews – 1 oz, 74 mg
- Black beans – ½ cup, 60 mg
- Dark chocolate – 1 oz, 50 mg
- Peanut Butter – 2 tablespoons, 49 mg
- Avocado – 1 cup cubed, 44 mg
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These foods as well as yogurt, chicken, salmon, halibut, beef, broccoli and raisins each supply generous amounts of bio-available magnesium an other minerals.
Magnesium and all nutrients are absorbed and utilized best when derived from whole foods including vegetables, nuts, seeds and protein. However, magnesium can also be absorbed through the skin. Try soaking in a warm bath with added Epsom salt to absorb magnesium through your skin, relieve aching muscles, and provide for a restful night sleep. Rub magnesium cream into your calves to help prevent muscle cramps and Charlie horses. And last but not least you might consider supplementation. If magnesium levels are not restored through a healthy, real food diet a high-quality magnesium supplement might be the best way to improve your magnesium levels. Always consult with your doctor before taking supplements especially if you are taking other medications that might be contraindicated.
Restoring magnesium levels along with a nutrient dense diet that is low in refined carbohydrates, contains adequate amounts of protein and plenty of high-quality fats, is an excellent way to lower blood sugar levels, restore insulin sensitivity and possibly even reverse Type 2 Diabetes. If you’d like to know more about how to lower your blood sugar levels and incorporate a nutrient dense diet, you can download my free “Quick Start Guide”. It even comes with a complete shopping guide to give you plenty of ideas for meal planning and preparing healthy meals.
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