10 Simple Tips to Prevent Blood Sugar Spikes

Health

9. Get Enough Chromium and Magnesium

Studies show both chromium and magnesium can be effective in controlling blood sugar spikes.

Chromium

Chromium is a mineral that you need in small amounts.

It is thought to enhance the action of insulin. This could help control blood sugar spikes by encouraging the cells to absorb sugar from the blood.

In one small study, 13 healthy men were given 75 grams of white bread with or without chromium added. The addition of chromium resulted in about a 20% reduction in blood sugar following the meal (39).

However, findings on chromium and blood sugar control are mixed. An analysis of 15 studies concluded that there was no effect of chromium on blood sugar control in healthy people (40).

Recommended dietary intakes for chromium can be found here. Rich food sources include broccoli, egg yolks, shellfish, tomatoes and Brazil nuts.

Magnesium

Magnesium is another mineral that has been linked to blood sugar control.

In one study of 48 people, half were given a 600-mg magnesium supplement along with lifestyle advice, while the other half were just given lifestyle advice. Insulin sensitivity increased in the group given magnesium supplements (41).

Another study investigated the combined effects of supplementing with chromium and magnesium on blood sugar. They found that a combination of the two increased insulin sensitivity more than either supplement alone (42).

Recommended dietary intakes for magnesium can be found here. Rich food sources include spinach, almonds, avocados, cashews and peanuts.

SUMMARY:

Chromium and magnesium may help increase insulin sensitivity. Evidence shows they may be more effective together.

10. Add Some Spice to Your Life

Cinnamon and fenugreek have been used in alternative medicine for thousands of years. They have both been linked to blood sugar control.

Cinnamon
The scientific evidence for the use of cinnamon in blood sugar control is mixed.

In healthy people, cinnamon has been shown to increase insulin sensitivity and reduce blood sugar spikes following a carb-based meal (43, 44, 45, 46).

One of these studies followed 14 healthy people.

It found that eating 6 grams of cinnamon with 300 grams of rice pudding significantly reduced blood sugar spikes, compared to eating the pudding alone (45).

However, there are also studies that show cinnamon has no effect on blood sugar.

One review looked at 10 high-quality studies in a total of 577 people with diabetes. The review found no significant difference in blood sugar spikes after participants had taken cinnamon (47).

There are two types of cinnamon:

Cassia: Can come from several different species of Cinnamomum trees. This is the type most commonly found in most supermarkets.
Ceylon: Comes specifically from the Cinnamomum verum tree. It is more expensive, but may contain more antioxidants.
Cassia cinnamon contains a potentially harmful substance called coumarin.

Fenugreek

One of the properties of fenugreek is that the seeds are high in soluble fiber.

This helps prevent blood sugar spikes by slowing down the digestion and absorption of carbs.

However, it appears that blood sugar levels may benefit from more than just the seeds.

In one study, 20 healthy people were given powdered fenugreek leaves mixed with water before they ate. The study found the fenugreek reduced their blood sugar levels after eating by 13.4%, compared to the placebo (49).

An analysis of 10 studies found that fenugreek significantly reduced blood sugar two hours after eating (50).

Fenugreek may help reduce blood sugar spikes. It can be added to food, but it does have quite a strong taste, so some people prefer to take it as a supplement.

SUMMARY:
Both cinnamon and fenugreek are relatively safe. They may have beneficial effects on your blood sugar if you take them with a meal that contains carbs.