Alcohol

Many studies have examined the effects of alcohol intake on blood sugar control. These have subsequently been pooled and meta-analyzed to arrive at a more reliable conclusion.

A 2015 meta-analysis that looked at 14 studies on humans found that moderate alcohol consumption improves blood sugar control (it lowers HbA1c). Moreover, the analysis found that alcohol consumption increases insulin sensitivity in women.¹

A 2006 meta-analysis found that type 2 diabetics who consume moderate amounts of alcohol have a lower risk of dying, compared to alcohol abstainers.²

Another study on type 2 diabetics found that moderate alcohol consumers had a lower risk of new or worsening diabetic kidney disease or eye disease (retinopathy), and a lower risk of death, compared to alcohol abstainers. The protective effects were larger for those who drank mostly wine.³

Heavy alcohol consumption leads to a greater risk of death, however,³ and should be avoided.

Whether or not you should start drinking is a personal choice that must also take into account the risk of accidents and addiction.

Aloe vera

Aloe vera supplements are all-around antidiabetic in in prediabetics and type 2 diabetics. For example, aloe vera supplements can reduce body weight, body fat, insulin resistance, blood sugar, and cholesterol, compared to placebo.^6-9

Aloe vera juice is also effective. In diabetics, one tablespoon of aloe juice twice a day reduced blood sugar.^{10, 11}

Interestingly, a single dose of oral aloe vera powder accelerated wound healing in type 2 diabetic rats (the rats had been deliberately injured for the experiment). Note that the powder was dissolved in water and consumed orally, not applied to the wound.¹² This could, hypothetically, mean that aloe vera juice (or supplements) could accelerate healing of diabetic foot ulcers, which are a serious complication of diabetes.

A guide to eating aloe vera is outside the scope of this book, but there are websites and other sources dedicated to cooking and preparing aloe vera for the purpose of eating it. The safest approach is to buy aloe vera juice, or other pre-made, edible, aloe vera foods such as beverages or plant parts, from a health food store or super market. That way, you know they’re edible.

There are also products available online, such as:

Lily of the Desert, Aloe Vera Juice, Inner Fillet, 32 fl oz (946 ml)

Nature’s Way, Aloe Vera, Leaf Juice, 33.8 fl oz (1 Liter)

Argan oil

Argan oil is an edible oil from argan nuts from the argan tree, that grows in Marocco and Algeria, for example. It is rich in unsaturated fats and antioxidants.

Research shows that argan oil can improve heart disease risk factors.

In one study, type 2 diabetics were randomly assigned to consume 5 teaspoons of argan oil with breakfast every day for 3 weeks, or a similar amount of butter. By the end of the study, the argan oil group had lower cholesterol and LDL cholesterol, and higher HDL cholesterol, whereas no changes were seen in the butter group. There was also a tendency for less inflammation in the argan oil group.¹³

Rodent studies showed that argan oil can reduce high blood pressure, and improve diabetes caused by overfeeding.^14-16

Argan oil can be used as a substitute for saturated fats, or other oils.

When buying argan oil, make sure it’s edible, (also known as culinary). Argan oil is also sold as a skin care product, which should not be consumed.

You can buy culinary argan oil at www.amazon.com (or health food stores, or stores that sell North American or Middle Eastern foods).

Aronia juice

You may never have heard of aronia juice, but you can buy it in many places if you look around. Aronia is also known as chokeberry, or black chokeberry. Studies have shown that aronia/chokeberry is antidiabetic.

In one study, diabetics who drank one glass (2 deciliters) of sugar-free, artificially sweetened, aronia juice had 20% lower blood sugar after just one hour.¹⁷

Remarkably, diabetics that consumed the juice with a carbohydrate-rich breakfast had 11% lower blood sugar after one hour. In other words, the juice prevented and reversed the usual blood sugar spike seen after a high-carbohydrate meal.¹⁷

Furthermore, drinking one glass (2 deciliters) of the juice per day for 3 months reduced fasting blood sugar by 31% in type 2 diabetics.¹⁷ The juice also reduced HbA1c, cholesterol and blood fats.¹⁷

If you can’t find sugar-free juice, get one with naturally occurring sugar. Studies in rats have demonstrated that aronia juice is still antidiabetic even if it contains some sugar.¹⁸

Another tip is to buy aronia powder, that you turn into juice by adding water. It may be more practical and convenient.

Barley

Barley is a high-carb food so don’t feel forced to eat it. If you want to follow a low-carb diet, without barley, that may be even better. I think a low-carb diet is usually best if you want optimal blood sugar. However, if you want to eat carbohydrate, barley is a good choice.

In prediabetics, barley has favorable effects compared to oatmeal. Barley reduced blood sugar, HbA1c, insulin resistance, cholesterol and LDL cholesterol, and increased carbohydrate tolerance, compared to oatmeal.¹⁹

One study on type 2 diabetics found that barley has a relatively low glycemic index (53), i.e. it doesn’t raise blood sugar terribly much after a meal, compared to other carb sources.²⁰

Try to buy high-fiber barley if possible. It has an even lower glycemic index than common barley.²¹

Basil

Basil and its close relative, holy basil, are antidiabetic in humans and animals.^{22, 23}

Holy basil is also known as Tulsi.

Studies in type 2 diabetics found that consumption of holy basil leaves reduced blood sugar by 18% and increased carbohydrate tolerance, compared to consumption of placebo leaves.²²

Basil can be consumed as fresh leaves, dried (as a spice), or as a tea. There are premade holy basil teas available for purchase. Asking for ”tulsi” in a health food store, or searching for it online, may also be rewarding.

Here’s a link to some holy basil teas: http://www.iherb.com/tulsi-tea

As mentioned, ordinary basil is antidiabetic too, if you can’t find holy basil.

Bay leaves

A study on type 2 diabetics found that 1 to 3 grams of ground bay leaves per day, given as capsules after breakfast and dinner, for 30 days, reduced fasting blood sugar 21 to 26 percent, while no changes were seen in the placebo group.²⁴

Cholesterol and blood fats (triglycerides) also fell, while HDL cholesterol increased,²⁴ indicating a reduced risk of heart disease.

Notably, there was no change in results between doses, so 1 gram per day appears sufficient.

Interestingly, most of the changes persisted 10 days after stopping the bay leaf consumption, indicating that you don’t have to eat bay leaves every day to get the positive effects.

If you can’t find ground bay leaves, you can crush or grind them yourself and add them to your cooking. Even though bay leaves are usually not eaten, they are edible if crushed/ground.

Black seeds

Black seeds are a somewhat unusual food, but they are actually readily available in many grocery or health food stores.

Several human studies have demonstrated that black seeds are antidiabetic, as evidenced by reduced fasting blood sugar and HbA1c, and improved carbohydrate tolerance.^{25, 26}

In one study, type 2 diabetics were randomly assigned to eat just 2 grams black seed daily, or placebo, for 12 months. By the end of the study, fasting blood sugar and HbA1c declined significantly in the black seed group, compared to placebo.²⁵

The oil of black seeds also appears antidiabetic. In a study on patients with metabolic syndrome, eating one level teaspoon of black seed oil per day for 6 weeks significantly reduced fasting blood sugar and cholesterol, compared to an untreated control group.²⁷

As mentioned above, two to three grams per day of black seeds appears to be enough to get the beneficial effects.^{25, 26} More is not necessarily better.

Because black seed goes by many other names, it’s best to double check for the botanical name, Nigella sativa, when buying products.

Blueberries

Multiple studies have found that blueberries confer health benefits in animals and humans.^28-30

For instance, insulin sensitivity significantly improved in insulin resistant men and women consuming 2 smoothies per day with blueberry extract for 6 weeks, compared to similar smoothies without blueberry extract.²⁸ The dose was equivalent to 2 cups of fresh blueberries per day (300 grams or 10½ ounces).

Another study on patients with metabolic syndrome found a neutral effect on blood sugar, and significantly reduced blood pressure (-5%) and other heart disease risk factors compared to placebo.²⁹ The dose was equivalent to 350 grams of fresh blueberries per day (12½ ounces or 2.4 cups).

A supplement, Blueberin, made mostly from blueberry leaves, reduced fasting blood sugar by 27% in type 2 diabetics, while reducing inflammation and improving liver health, whereas placebo did not reduce blood sugar.³⁰

I would divide my blueberries between morning and evening to keep a steady state of the healthy constituents in the blood.

If you don’t want all the carbohydrate, you could purchase a blueberry extract from a health food store or on www.iHerb.com

Broccoli sprouts

Broccoli sprouts are a few days old, sprouted broccoli seeds, which resemble alfalfa sprouts. Essentially, they are a few days old broccoli plants.

In type 2 diabetics, 10 grams of powdered broccoli sprouts per day for 4 weeks reduced insulin resistance compared to placebo.³¹ Blood fats (triglycerides) also fell, while HDL cholesterol increased.³²

Hopefully you can find fresh broccoli sprouts in your grocery store. Alternatively, you can buy broccoli seeds on www.iHerb.com and grow broccoli sprouts yourself. It’s easy and fun to do. There is plenty of information available on the Internet. You can also buy premade broccoli sprouts powder and mix with water.

If you eat fresh sprouts, an appropriate dose would be 30-40 grams per day. If you consume powder, 10 grams is enough, because it’s more concentrated when dehydrated.

Whether the same health benefits can be obtained by eating broccoli florets is unclear. Future research will have to provide the definitive answer.

Caper fruit

Caper fruit, often referred to simply as caper, has been traditionally used as a natural diabetes treatment, and the first controlled study on caper’s antidiabetic potential in humans was published 2013.

Type 2 diabetics were randomly assigned to consume either caper fruit or placebo 3 times per day for 2 months. By the end of the study, fasting blood sugar and HbA1c were significantly lower in the caper group.³³

The dose given was equal to 5 grams per day of dried capers, a realistic amount to consume. The equivalent amount of fresh caper would be 3-4 times higher.

Chamomile tea

Chamomile has antidiabetic properties that have been demonstrated in type 2 diabetics,³⁴ and several rodent studies.^35-39

In a human study, type 2 diabetics were instructed to drink 1.5 deciliters of chamomile tea (5 fl oz) three times per day immediately after each main meal, while the control group consumed water. After 8 weeks, the chamomile tea group had significantly lower HbA1c, insulin resistance, cholesterol, blood fats (triglycerides) and LDL cholesterol, compared to the control group.³⁴

Based on this, drinking chamomile tea immediately after each major meal seems like a good strategy to control blood sugar.

Chia seeds

Chia seed is a high-carbohydrate food. However, as far as carbohydrate sources go, it’s relatively good for diabetics, because it contains high amounts of protein, fiber, and omega-3 fats. Salba is a white-colored variety of chia seeds.⁴⁰ Salba contains around 20% more nutrients than chia seeds.

In type 2 diabetics, including around 37 grams (1.3 ounces; uncooked weight) of ground Salba seeds per day reduced blood pressure and inflammation compared to wheat bran. HbA1c was also reduced in the Salba group only.⁴⁰

Studies in diabetes-free individuals showed that ground Salba seeds baked into white bread reduced its glycemic index.⁴¹ In other words, ground Salba seeds dampened the post-meal blood sugar levels.

Finally, a weight loss diet incorporating chia seeds (plus oats, nopal, and soy protein) led to improved blood sugar control, lower inflammation and blood fats, compared to a diet without those foods.⁴²

Chia and Salba, therefore, appear to be relatively good carbohydrate foods, if you can’t or won’t abstain from carbohydrate.

Chicken

Chicken is a great substitute for red meat for diabetics. It has been studied in relation to kidney disease.

Kidney disease often develops in diabetics, partly due to high blood sugar. A low-protein diet is helpful for treating diabetic kidney disease, but is difficult to follow.

However, various studies showed that replacing red meat with chicken, without eating less protein, has similar effects as a low-protein diet.

In type 1 diabetics, replacing red meat with chicken and fish, for 3 weeks, resulted in improved markers of kidney disease. In fact, the improvements with the fish and chicken diet were similar to a low-protein vegetarian diet.⁴³

Subsequent studies on type 2 diabetics confirmed the kidney-protective effects of replacing red meat with chicken.^44-46

Note that, when it comes to protein-rich foods like chicken, more is NOT better. Large amounts of protein are still unhealthy, even in the form of chicken. Therefore, don’t force-feed yourself chicken, or any other protein source. Rather, keep your protein intake at normal levels, and replace red meat with chicken.

Cinnamon

Cinnamon is not just a delicious spice, it can actually improve blood sugar control.

A 2013 meta-analysis reviewed 10 studies on over 500 type 2 diabetics, comparing cinnamon to placebo, and found that cinnamon reduces fasting blood sugar, cholesterol, LDL cholesterol, and increases HDL cholesterol.⁴⁷

Consuming cinnamon in capsules may be more effective than powder for improving blood sugar control, but powder is also effective.⁴⁷

There are various kinds of cinnamon, and the most proven type in humans is Cinnamon cassia (also known as Cinnamon aromaticum).⁴⁷

Don’t overdo it

There are some concerns that cinnamon is toxic.

Side effects found in animal studies include liver toxicity due to coumarin (a component of Cinnamon cassia), increased risk of bleeding, and allergic reactions. The European Food Safety Authority recommends against long-term use of Cinnamon cassia as a supplement.⁴⁸ However, out of 10 human studies on cinnamon in 543 type 2 diabetics, lasting up to 18 weeks, none reported any significant side effects.⁴⁷

If you’re concerned about the dangers of coumarin, you can try Cinnamomum zeylanicum instead (also known as Cinnamon ceylon and Cinnamon verum), a type containing very little coumarin.⁴⁹ This type of cinnamon has not been studied in humans, but animal research indicates that it, too, is antidiabetic.⁴⁹

Personally, I’ve consumed lots of Cinnamon cassia and never had any noticeable side effects.

Dose: Most human studies used 1 to 6 grams per day, or ½ to 2½ level teaspoons. A level teaspoon of ground cinnamon weighs about 2.5 grams.

Suggested products: Cinnamon can be purchased as a spice in grocery stores. If you want to take it as a supplement, the following product looks good:

Now Foods, Cinnamon Bark, 240 Capsules (each capsule is 0.6 grams of cinnamon cassia)

Cod

Cod seems to be a good protein source for diabetics and insulin resistant individuals.

In a study on humans, most of whom were prediabetics, a 4-week diet with cod instead of red meat, eggs, milk, and milk products, increased insulin sensitivity more than 30%. ⁵⁰

Insulin secretion also improved on the cod diet.⁵⁰ Moreover, inflammation was reduced by the cod diet.⁵¹

The reason why cod was healthier is not entirely clear, but may be thanks to its lower iron content.

Replacing other animal protein sources with cod seems like a good idea. However, as mentioned in the discussion on chicken, keep your protein intake to normal levels.

Cranberry juice

In one study, type 2 diabetics were randomly assigned to consume 1 cup (240 milliliters) of cranberry juice per day for 12 weeks, or a placebo drink. By the end of the study, blood sugar was significantly lower, and heart disease risk factors were improved, in the cranberry juice group compared to the placebo group.⁵²

In another study, overweight, middle-aged, adults consumed either 2 cups per day of sugar-reduced cranberry juice for 8 weeks, or a placebo drink. Cranberry juice reduced fasting blood sugar, insulin resistance, blood pressure and inflammation, compared to placebo.⁵³

As always, try to find a low-sugar or low-calorie variety, even if it’s artificially sweetened. Supplements or berries may also be effective.

Dark chocolate also contains pretty high amounts of magnesium, an important mineral for blood sugar control.

Fenugreek seeds

Fenugreek is a plant whose seeds are antidiabetic. Fenugreek seeds can be consumed powdered as a spice, as a beverage (powder mixed with hot water), as whole seeds, or as supplements.

Studies in type 1 and type 2 diabetics have found that fenugreek seed powder reduces blood sugar, insulin resistance and HbA1c, and increases carbohydrate tolerance.^60-64

For example, in type 2 diabetics, 10 grams per day of fenugreek powder mixed with hot water led to a 25% reduction of fasting blood sugar in 8 weeks.⁶⁰

The optimal amount per day is unknown, but a few grams per day seems adequate based on the science. I’d personally stay in the 1 to 10 gram per day range.

Because fenugreek is more commonly consumed in Asia, you can look for it in an Asian grocery store. You can also purchase it online.

Flaxseed

Multiple studies have found that flaxseed is good for diabetics.

Studies have shown that adding ground, or crushed, or milled flaxseed to the diet reduces insulin resistance, fasting blood sugar, and HbA1c. In short, it improves blood sugar control.^65-68

The doses used have varied between 10 and 40 grams (0.35-1.4 ounces) per day in most studies. ^{65-67, 69, 70}

The reason that flaxseed improves blood sugar control is likely thanks to its high levels of omega-3, fiber, antioxidants, and a low carbohydrate content.

It’s probably best to add some ground flaxseed to each meal rather than consuming everything at once. This way, the flaxseed can attenuate post-meal blood sugar spikes caused by each meal.

Flaxseed can also be baked into bread to reduce it’s glycemic index (post-meal blood sugar levels).

To highlight some studies, type 2 diabetics that added 10 grams per day of flaxseed powder for 1 month reduced fasting blood sugar (-20%) and HbA1c (-16%).⁶⁷

In prediabetics, a 12-week diet with 40 grams of ground flaxseed per day reduced fasting blood sugar and insulin resistance, an effect not seen with the same amount of wheat bran.⁷⁰

Garlic

A lot of research has documented the antidiabetic effects of garlic.

In a 4-week study on type 2 diabetics, garlic powder tablets reduced fasting blood sugar, blood fats, and lowered fructosamine (similar to HbA1c).⁷¹

In a 24-week study on type 2 diabetics, garlic tablets significantly lowered blood sugar and cholesterol, and increased HDL cholesterol, compared to placebo tablets.⁷²

Another 12-week study found that garlic tablets reduced fasting blood sugar, HbA1c, inflammation, cholesterol and blood fats, and increased carbohydrate tolerance, in type 2 diabetics.⁷³

Even though garlic tablets were used, raw garlic is most likely antidiabetic as well.

Ginger

Ginger is one of several spices with antidiabetic properties.

Studies on type 2 diabetics have shown that ginger powder can reduce blood sugar, HbA1c, insulin resistance, cholesterol, blood fats, and inflammation.^74-77

The doses used were typically 1½ to 3 grams of ginger powder per day. This is about 8 to 15 grams of fresh ginger.

Ginger can easily be a tasty and healthy addition to your cooking. It can also be consumed as supplements, typically in capsules.

Whether ginger tea would be helpful is uncertain; I have seen no studies on that.

Grapefruit

Animal studies, and one human study, demonstrated the antidiabetic effects of grapefruit.^{78, 79}

In a 12-week study on metabolic syndrome patients, eating half a fresh grapefruit 3 times per day, before each major meal resulted in an extra weight loss of 1.6 kg (3½ pounds), and reduced insulin resistance, compared to a placebo group.⁷⁸

No other studies that I’m aware of have examined the effects of grapefruit consumption on blood sugar control in humans, but various rodent studies confirm its antidiabetic effect.⁷⁹

Grape seed oil

Only one study examined the effects of grape seed oil on diabetes-related markers in humans, but the results are encouraging.

Overweight or obese women were randomly assigned to consume grape seed oil or sunflower oil for 8 weeks, as part of a weight loss diet. Grape seed oil reduced insulin resistance and inflammation, whereas sunflower oil did not.⁸⁰

When buying grape seed oil, make sure it’s edible, because it’s also sold as a skin care product, which could be inappropriate to consume, although some varieties can be used for both purposes.

An alternative spelling is ”grapeseed”, which may be useful if you’re searching online.

Green tea

A multitude of studies have examined the effects of green tea on blood sugar control. Due to the large amount of studies, the results have subsequently been pooled and meta-analyzed, in an attempt to get a more accurate picture.

One such meta-analysis, published 2013, included 17 trials with 1133 participants and found that green tea consumption indeed reduces fasting blood sugar and HbA1c.⁸¹

Guava

Guava leaf tea is approved in Japan as a ”Food for Specified Health Uses” for prediabetics, based on its antidiabetic properties.⁸²

Specifically, human studies have found that drinking guava tea before eating carbohydrate reduces post-meal blood sugar.⁸²

Longer-term studies found that drinking guava tea with every meal for 12 weeks reduced insulin resistance in type 2 and prediabetics.⁸²

Based on these findings, drinking guava leaf tea with meals, especially carbohydrate-rich meals, should be helpful in controlling blood sugar levels.

Whether the effect is achieved with other guava products, such as fruit or fruit juice, is uncertain, since no studies have evaluted it. Fortunately, guava tea is easy to obtain in most countries.

Indian gooseberry

Indian gooseberries (also known as alma fruit) are sour, bitter, astringent, and quite fibrous berries, that have antidiabetic properties.

In a 12 week long study on type 2 diabetics, a supplement made from Indian gooseberries reduced inflammation, cholesterol and, most importantly, HbA1c.⁸³

In another study, 1 to 3 grams per day of dried Indian gooseberries for 21 days significantly reduced fasting blood sugar in type 2 diabetics, as well as healthy individuals. Moreover, Indian gooseberries dramatically increased carbohydrate tolerance, and decreased blood fats such as cholesterol and triglycerides, while increasing the good HDL cholesterol.⁸⁴

If animal studies are anything to go by, Indian gooseberry juice should be antidiabetic as well. In diabetic rats, the juice reduced blood sugar.⁸⁵

In conclusion, it seems that any form of Indian gooseberry products are antidiabetic. As always, try to avoid those with added sugar.

Whether other species of gooseberries are antidiabetic is uncertain. They very well may be, especially if they resemble the sour, bitter and astringent taste of the Indian variety, but future research will have to provide the final answer.

Macadamia nuts

One of my favorite nuts are macadamia nuts. They contain only 7% carbohydrate, 5% protein and 88% fat, most of which is unsaturated. Hence, they are perfect in a low-carb or very low-carb diet, and taste delicious, too.

Macadamia nuts also reduce cholesterol, when replacing saturated, cholesterol-rich, fat sources, like butter.^{86, 87}

They are great as a snack, or something to bring along that doesn’t spoil, and can be eaten with your hands.

If you’ve ever thought that a low-carbohydrate diet is boring, give these nuts a try.

Mango

Mango is a tropical, sweet, carbohydrate-rich, fruit that, perhaps unexpectedly, is also antidiabetic.

In a 12 week study on obese individuals, 10 grams per day of dried mango pulp significantly reduced their fasting blood sugar.⁸⁸

The amount used corresponds roughly to 57 grams (2 ounces) of raw mango.

As an added benefit, mango has a relatively low glycemic index (post-meal blood sugar levels) compared to other tropical fruits, such as banana, pineapple, durian, and rambutan.⁸⁹

Animal studies also demonstrated antidiabetic effects of mango. For example, mice fed a fattening diet became insulin resistant, but adding mango as 1% of the diet diminished weight gain, increased carbohydrate tolerance, and reduced insulin resistance.⁹⁰

Marjoram tea

Marjoram tea is beneficial for women with polycystic ovary syndrome (PCOS), a hormonal disease which, just like diabetes, is characterized by insulin resistance.

In a recent study, women with PCOS were assigned to consume a cup of marjoram tea or placebo tea twice daily for 1 month. By the end of the study, insulin resistance was significantly lower in the marjoram tea group.⁹¹

Marjoram tea can be purchased as tea bags, or you can brew your own with marjoram spice and boiling water.

Here are a couple of products that I’ve personally used:

• Good Nature Teas, Organic Marjoram Tea, 20 Tea Bags
• Frontier Natural Products, Cut & Sifted Marjoram Leaf, 16 oz (453 g)

Oats

Oats are a relatively good carbohydrate-rich food.

A meta-analysis with data up to October 2013, pooled the results of 15 studies, lasting 1 to 16 weeks with 673 participants combined, that examined the effects of oat consumption on blood sugar control. The analysis showed that oats, compared to other carbohydrates, reduced post-meal blood sugar levels and decreased insulin levels.⁹² In this context, lower insulin levels are actually a good sign, because it indicates a higher effectiveness of insulin. Thus, less insulin is needed to regulate blood sugar, causing insulin levels to decline.

Oats are a good source of zinc and magnesium, minerals that improve blood sugar regulation in diabetics

The downside, as mentioned, is that oats are rich in carbohydrate. I generally don’t recommend carbohydrate-rich foods for diabetics. For optimal blood sugar, it’s better to eat a low-carbohydrate diet in most cases. However, if you’re going to eat carbohydrate, oats seem like a good choice to replace other carbohydrate foods such as wheat, sugar, rice, white bread etc.

Onion

Since I’ve already included garlic as an antidiabetic food, it should come as no surprise that onion is antidiabetic, too.

Raw yellow and red onion reduce fasting blood sugar when consumed on an empty stomach, in type 1 and type 2 diabetic patients. The doses tested have been 60 to 100 grams per day (2 to 3½ oz). ^{93, 94}

Additionally, when added to a carbohydrate-rich meal, onion reduces post-meal blood sugar levels. ^{93, 94}

Animal studies have demonstrated that onion juice, freeze-dried onion powder, and other onion preparations, also have antidiabetic effects.⁹⁵

Adding raw onion, onion juice, onion powder (spice), etc., to your diet will most likely improve your blood sugar control.

Oyster mushrooms

Various animal studies and at least 2 human studies have shown that oyster mushrooms are antidiabetic.

In the first human study, 30 diabetics added oyster mushrooms to their diets for 7 days. This reduced blood pressure, fasting and post-meal blood sugar, cholesterol, and blood fats (triglycerides).⁹⁶

Another study on type 2 diabetics showed that eating oyster mushroom before a sugar-rich drink attenuated post-meal blood sugar levels and increased insulin secretion.⁹⁷

In diabetic rats, too, oyster mushrooms reduced post-meal blood sugar and increased insulin secretion.⁹⁷

There are around 40 species of oyster mushrooms. Botanical names of proven antidiabetic species include Pleurotus ostreatus and Pleurotus cystidiosus, but any species referred to as ”oyster mushrooms” should be effective.

Oyster mushrooms can be purchased dried, fresh, powdered, or as supplements.

Plums

Plums are antidiabetic in rats, so they are probably a good fruit for diabetics.

Obese rats given Asian plum juice (Prunus Mume) had lower blood sugar and higher insulin sensitivity compared to rats given water.¹⁰⁴

In another study on obese rats, juice made from purple plums attenuated weight gain by reducing calorie intake, and reduced blood sugar and insulin resistance, compared to a similar amount of water with added sugar.¹⁰⁵

Plums are rich in carbs, which isn’t optimal for diabetics. However, if you still want to eat some carbs, then plums and plum juice seem like relatively good alternatives.

Pomegranate juice

Studies on humans demonstrated that pomegranate juice improves blood sugar control, and can reduce cholesterol and blood pressure, too.^106-108

Another study found a neutral effect on blood sugar, but found that pomegranate juice was anti-inflammatory.¹⁰⁹

An animal study is also worth mentioning. A pomegranate rind supplement reduced blood sugar by 48% in just 6 hours in diabetic mice. It also improved nerve function and reduced pain caused by peripheral diabetic neuropathy.¹¹⁰

As always, try to find juice with a minimal amount of sugar and calories, even if it’s natural sugar.

Prickly pear

Prickly pear is the fruit of a variety of cactus species, which are also known as nopal.

Both the fruit (prickly pear) and the stems/leaves (often called nopal) of the cactus are antidiabetic.^111-115

Eating 100 grams (3.5 ounces) broiled nopal is sufficient to reduce blood sugar, but a greater effect is seen with larger intakes.¹¹⁴ In a study on type 2 diabetics, adding 300 grams (10.6 ounces) of steamed nopal to a carbohydrate-rich meal lowered post-meal blood sugars by 35%.¹¹⁵

Prickly pears (the fruit) lowered blood sugar and insulin resistance in volunteers who ate 250 grams (~9 ounces) daily for 8 weeks.¹¹³

Supplements (dried extracts) of prickly pear have not shown the same consistent antidiabetic effects, however, so it’s better to consume prickly pears and nopal as foods.^{116, 117}

There is also prickly pear juice that you can buy. Prickly pear and plant parts (nopal) can be purchased in many grocery stores.

Just make sure that anything you consume is suitable for human consumption.

Red wine

As mentioned, alcohol itself improves blood sugar control (HbA1c). Red wine may be even healthier thanks to various plant compounds, like resveratrol.

Moderate amounts of red wine consistently improves health in diabetics. ^118-122

For example, drinking 360 ml (12 fl oz) of red wine per day resulted in significantly higher insulin sensitivity in type 2 diabetics, in just two weeks.¹¹⁸

In another study, on type 2 diabetics who had recently suffered a heart attack, one small glass of red wine per day for 1 year reduced insulin resistance and inflammation, and improved heart function and HDL cholesterol.¹¹⁹

A glass of red wine per day can also improve liver health in type 2 diabetics,¹²⁰ reduce blood sugar, and make it easier to fall asleep.¹²¹

Red wine even benefits type 2 diabetics with kidney disease. A study found that one small glass per day for 6 months improved kidney health – an effect not seen with white wine, or without alcohol altogether. ¹²²

Clearly, type 2 diabetics can benefit from moderate red wine consumption. An appropriate amount would be around 1.2 to 3.6 dl daily (4 to 12 fl oz) – or 1 to 3 small glasses – which I think is best consumed with dinner. This minimizes the risk of accidents.

Whether or not you should start drinking is a personal choice that must also take into account the risk of accidents and addiction.

Safflower oil

Safflower oil is cheap and widely available in most countries. It should not be confused with sunflower oil.

In obese women with type 2 diabetes, eating just 8 grams (barely 2 teaspoons) per day of safflower oil, for 16 weeks, significantly reduced fasting blood sugar, insulin resistance and inflammation, and increased HDL cholesterol.^{123, 124}

The effect on blood sugar was not seen before 16 weeks, so you may have to give this oil some time to work its magic.

Saffron

The effects of saffron on blood sugar was investigated in humans. Researchers tested if saffron can prevent the rise of blood sugar caused by olanzapine, a drug used to treat schizophrenia. The results were as follows.¹²⁵

27% of patients given olanzapine + placebo developed metabolic syndrome.

No (0%) patients given olanzapine + saffron supplement developed metabolic syndrome.

In other words, saffron prevented the increased blood sugar and metablic syndrome caused by the drug.

Studies on diabetic rats found that a diet containing saffron cut their blood sugar in half.¹²⁶

The optimal dose of saffron is unknown, but 30 milligrams per day was used in the human study – a very small amount. In other words, 1 gram should last about 1 month. One way to achieve this is by making bread (or another food) with 1 gram of saffron, divide it into 30 equal servings, and eat 1 serving per day.

You can also use small amounts to spice your food.

Salvia

Salvia can improve blood sugar and blood fats in humans.

In a study on type 2 diabetics,¹²⁷ 1.5 grams of a salvia supplement per day, divided in 3 doses, caused the following effects after 3 months:

• Blood sugar (-26%)
• HbA1c (-14%)
• Cholesterol (-18%)
• LDL cholesterol (-19%)
• HDL cholesterol (+35%)

All these changes were significantly better than placebo treatment.

Salvia tea should also be effective – demonstrated by studies showing its healthful effects in humans.¹²⁸

Salvia is also known as sage or common sage. It can also be eaten fresh or dried as a spice.

Sumac spice

Sumac is a spice that is common in the Middle East. Apparently, it has antidiabetic properties.

In a study on type 2 diabetics, 3 grams of sumac powder per day for 3 months resulted in lower blood sugar, HbA1c, insulin resistance and inflammation, compared to placebo.^{135, 136}

If you can’t find it in a grocery store, you can always buy it on www.amazon.com or www.ebay.com

Tomatoes

Studies have shown that tomato products are beneficial for diabetics.

For example, type 2 diabetics who consumed 200 grams (7 ounces) of raw tomatoes per day for 8 weeks got significantly reduced blood pressure and other heart disease risk factors.¹³⁷

In patients with the metabolic syndrome, drinking tomato juice 4 times per week for 8 weeks significantly reduced insulin resistance, inflammation and cholesterol.¹³⁸

Tomato juice does contain some carbohydrate, but has a relatively low glycemic index, so it shouldn’t be too problematic for most people. Beware that a lot of sodium (salt) is often added to tomato juice, and other tomato products, which can increase blood pressure. Therefore, try to find a juice without added sodium, or buy fresh tomatoes.

Turmeric

Turmeric is similar to ginger, which also has antidiabetic properties.

For instance, turmeric supplements significantly lowered fasting blood sugar and HbA1c, as well as inflammation and blood fats, in type 2 diabetics.¹³⁹

In type 2 diabetics with diabetic kidney disease, turmeric improved markers of kidney disease, indicating a reduced risk of kidney failure.¹⁴⁰

One of the healthy components of turmeric is the plant compound curcumin. A study on type 2 diabetics showed that curcumin reduced body fat, insulin resistance, blood fats, and improved other health markers, too.¹⁴¹

Turmeric can be consumed as a spice, supplement, tea, or whole food (raw or cooked) like ginger. It is one of the main components in most curry powders.

Vinegar

Vinegar is antidiabetic in various ways. Adding vinegar to a carbohydrate-rich meal reduces post-meal blood sugar levels. In one study, post-meal blood sugar was 36% lower when eating bread with vinegar.¹⁴²

Type 2 diabetics consuming two tablespoons apple cider vinger at bedtime, had significantly reduced morning blood sugar compared to consuming the same amount of water.¹⁴³

Longer-term studies showed that consuming 2 tablespoons vinegar with 2 meals per day (4 Tbsp total) reduced HbA1c in type 2 diabetics.¹⁴⁴

In women with polycystic ovary syndrome, a hormonal imbalance characterized by insulin resistance, six of seven patients (86%) had lower insulin resistance after consuming 1 tablespoon per day of apple vinegar, for 90 to 110 days.¹⁴⁵

White mulberry tea

Studies have shown that white mulberry leaves reduce fasting blood sugar, HbA1c and insulin resistance in humans.¹⁴⁶

White mulberry may also act as a weight loss agent. In overweight patients, a weight loss diet with white mulberry supplements resulted in nearly 3 times the amount of weight loss as a diet with placebo supplements. The group taking the white mulberry supplement lost 9 kg (20 pounds) in 3 months, while the placebo group lost only 3.2 kg (7 pounds). Consequently, blood sugar and insulin resistance were significantly reduced in the white mulberry group.¹⁴⁷

The berries may also be antidiabetic, but I haven’t seen any research on that. Your best bet is a white mulberry tea or supplement. White mulberry tea can be purchased in many health food stores. If you can’t find it locally, look online.

Yerba mate tea

Yerba mate is a plant most known for its anti-obesity effects. However, studies also show that it has antidiabetic properties.

In type 2 diabetics, drinking 1 liter (roughly 1 quart) per day of yerba mate tea for 2 months significantly reduced fasting blood sugar and HbA1c, and improved cholesterol as well.¹⁴⁸

Yerba mate tea is available in many health food stores.

Useful words

Here are some terms and expressions that are useful to know when reading this book.

Fasting blood sugar – Your blood sugar after you haven’t eaten anything for 8-12 hours or more.

HbA1c – This is the name of a blood test that measures your long-term blood sugar. A lower value is better. It’s also known as glycated hemoglobin or just A1c. If you have diabetes, you probably measure this regularly at your doctor’s office.

HDL cholesterol – So called “good cholesterol”. Higher levels are considered healthy.

Insulin – A hormone, produced and released by the pancreas, which has many roles in the human body. It is best known for lowering blood sugar.

Insulin resistance – The state when your body doesn’t respond normally to insulin. Insulin resistance is characteristic of prediabetes and type 2 diabetes, and quite common in type 1 diabetes as well. It’s one of the root causes of high blood sugar. When you reduce insulin resistance, your blood sugar control improves.

Insulin sensitivity – A measure of how well your cells respond to insulin. High insulin sensitivity is good.

LDL cholesterol – So called “bad cholesterol”. Higher levels are considered unhealthy.

Meta-analysis – a scientific study that pools the results of multiple other studies to analyze the combined results

Metabolic syndrome – Metabolic syndrome is a diagnosis that someone gets when they have a cluster of abnormalities, such as high blood pressure, large waist circumference, high blood sugar, poor blood fats. It is closely related to type 2 and prediabetes.

Placebo – A worthless treatment (e.g. a fake supplement) given to patients under the pretense that it’s an active treatment. Another group is given the real treatment (e.g. real supplement) to see if the real treatment group improves more than the placebo group. This is done in order to find out if a treatment is truly better than chance.

Post-meal – The period after eating or drinking something, e.g. post-meal blood sugar.

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