According to the October 2016 copy of the European Journal of Nutrition, Chromium-enriched whole wheat bread is helpful for controlling Type 2 diabetes. Scientists at the University of Athens in Greece found eating chromium-enriched bread helped blood sugar and insulin levels in a study they carried out with thirty Type 2 diabetics. Some of the diabetics were assigned to the chromium-enriched whole wheat bread group, and the remainder were placed in the plain whole wheat bread group. At the end of 12 weeks, the participants in the chromium group showed improvements in their…
- blood sugar levels,
- insulin levels,
- HbA1c reading, and
- insulin resistance.
The scientists concluded chromium-enriched whole wheat bread could benefit people with Type 2 diabetes who had inadequate blood sugar control.
According to WebMD, the following are recommended daily allowances (RDA) of chromium…
- women 19 to 50 years of age – 25 mcg/day,
- women over 50 years of age – 20 mcg/day,
- men 19 to 50 years of age – 35 mcg/day, and
- men 50 and over – 30 mcg/day.
Rich sources of chromium which may help your blood sugar include…
- brewer’s yeast – 112 mcg per 100 grams or 3.5 ounces,
- whole wheat bread – 42 mcg per 100 grams,
- green pepper – 19 mcg per 100 grams,
- raw buckwheat – 38 mcg per ½ cup,
- rye bread – 30 mcg per 100 grams,
- broccoli – 5 mg per 3 stalks.
Also, vitamin C is thought to increase the absorption of chromium. Green peppers are good sources of both.
Taking in the RDA of chromium is not difficult with a healthy eating plan. The use of chromium supplementation for helping with Type 2 diabetes and lowering blood sugar is controversial. More research is needed for a consensus as to whether chromium supplementation is necessary, and if so, how much.
A chromium deficiency leads to…
- fatigue, and
- mood swings.
In children, a deficiency can slow down growth.
Chromium combines with niacin (nicotinamide) vitamin B3, to form the glucose tolerance factor, which helps insulin to work. When glucose tolerance factor combines with insulin, the latter works three times as well as it would by itself.
Niacin is water-soluble, meaning it cannot be stored in the body. Good sources of niacin include…
- peanuts – one ounce supplies 3.8 mg or 19 percent of the RDA,
- mushrooms – one whole piece of portobello mushroom provides 3.8 mg or 19 percent of the RDA, and
- green peas – one cup supplies 3.0 mg or 15 percent of the RDA
Signs and symptoms of niacin deficiency (pellagra) include having…
- cracked, scaly skin,
- burning pain in the mouth, and
- a swollen, bright red tongue.
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