The Supplement: Chromium
What is it? Chromium is an essential mineral; this means we need to provide our bodies with it from our diet. Unfortunately, with age, body chromium levels decrease. One of its key functions is related to controlling blood sugar levels and maintaining proper metabolism of carbohydrates and fats.
How does it work? Chromium is part of the signaling process that signals insulin to move glucose out of the blood stream and into cells.
Food Sources: Chromium is found in a variety of different foods from each food group. However, most foods only provide small amounts. Additionally, just a small amount of chromium is absorbed by the intestines - as little as 0.4-2.5% of chromium consumed. Good sources include meat, whole grain foods (such as barley and oats) and vegetables (such as broccoli, green beans, potatoes, and green beans). Since no one food is particularly high in this nutrient, eating a generally healthy diet rich in whole, minimally processed foods will ideally provide a consistent supply of the nutrient. Not only are sugary foods low in chromium but a diet rich in simple sugars can actually cause the body to excrete more chromium through the urine. Link to glycemic control: Chromium has been shown to improve insulin's activity of delivering glucose into cells. Once inside the cell, glucose can be used for energy and blood glucose levels become more stable and balanced.
Interestingly, studies show that people with type 2 diabetes have lower blood levels of chromium than those without the disease. One radomized controlled trial provided diabetic patients with 600 micrograms per day of chromium supplements for 4 months. The results were that both fasting and post-meal blood glucose levels were lower. Chromium supplementation had a beneficial effect on blood sugar control.
Insulin resistance is a key characteristic of polycystic ovary syndrome (PCOS). A 2018 randomized double-blind, placebo-controlled trial on 40 women with PCOS found that chromium supplementation for 2 months had beneficial effects on their blood sugar control.
On the flipside, low chromium levels can increase blood sugar levels. A diet low in chromium intake leads to signs and symptoms similar to those seen in diabetes.
Interesting study: It is generally well known that eating fiber-rich sources of carbohydrates (such as breads) can help reduce the blood sugar spike that occurs after consumption. One study added chromium-enriched yeast to flour to make bread. The goal was to see if it would improve glucose metabolism and enhance insulin sensitivity. Sure enough, the flour supplemented with chromium-enriched yeast produced a milder blood sugar response to the bread, regardless of the fiber content.
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