Type 2 diabetes

Foods That May Help

Foods linked to Type 2 diabetes in the research literature.

• BarberriesImproves

  Berberine dose used widely in China for diabetes management achievable with barberries.

  Source: How Not to Age

• VinegarImproves

  Reduces blood sugars in diabetics on par with antidiabetic drugs.

  Source: How Not to Age

• CoffeeReduces risk of

  Source: How Not to Age

• Wheat germImproves

  Source: How Not to Age

• Chamomile teaImproves

  Significant improvement in long-term blood sugar control compared to warm water and black tea. | Chamomile tea improved glycemic control and serum lipid profile in type 2 diabetes patients

  Source: How Not to Age

• Ground FlaxseedImproves
  1 tablespoon per day

  25-point lower fasting blood sugars and 1.8% lower HbA1c vs placebo in 12-week trial

  Source: How Not to Age

• AmlaImproves

  Improves blood sugar control in diabetics | Amla fruit improved blood glucose in normal subjects and type 2 diabetic patients

  Source: How Not to Age

• Foxtail MilletImproves

  Foxtail millet dosa has lower postprandial glycemic response than rice dosa in type 2 diabetes patients

  Source: How Not to Age

• StrawberriesImproves

  Freeze-dried strawberry supplementation reduces metabolic biomarkers of atherosclerosis in type 2 diabetes subjects

  Source: How Not to Age

• GinsengImproves

  Systematic review and meta-analysis: ginseng-related therapies show efficacy in type 2 diabetes mellitus

  Source: How Not to Age

• RyeImproves

  Rye-based evening meals favorably affected glucose regulation at following breakfast

  Source: How Not to Age

• BeansReduces risk of
  5 cups per week

  Eating 5 cups a week of legumes was just as effective at slimming waistlines and improving blood sugar control as cutting 500 calories daily.

  Source: How Not to Die

• Brown RiceReduces risk of

  Regular brown rice consumption associated with lower diabetes risk, while daily white rice servings associated with 17% greater risk.

  Source: How Not to Die

• CinnamonReduces risk of

  Short-term cinnamon ingestion improves in vivo glucose tolerance (Solomon & Blannin 2007)

  Source: How Not to Die

• Green TeaReduces risk of

  Tea consumption is associated with reduced risk of type 2 diabetes per dose-response meta-analysis (Yang et al. 2014)

  Source: How Not to Die

• CocoaReduces risk of

  Cocoa is antioxidant, reduces risk of diabetes, protects skin from oxidative damage, protects nerves from inflammation

  Source: Nutrition, Food and Diet in Ageing and Longevity

• CinnamonProtects against

  Cinnamon as a supplement had a good role to play in managing type 2 diabetes (Garg 2016)

  Source: Nutrition, Food and Diet in Ageing and Longevity

• Fenugreek SeedsReduces risk of

  Fenugreek seeds show antidiabetic and hypocholesteremic properties

  Source: Nutrition, Food and Diet in Ageing and Longevity

• Bitter Gourd (Bitter Melon)Reduces risk of

  Bitter gourd bioactives charantin and polypeptides have antidiabetic effect; can cure Diabetes mellitus

  Source: Nutrition, Food and Diet in Ageing and Longevity

• AmlaReduces risk of

  Amla extract has antidiabetic activity

  Source: Nutrition, Food and Diet in Ageing and Longevity

• Jamun (Jambul)Reduces risk of

  Extract of Jamun seed demonstrates antidiabetic effect

  Source: Nutrition, Food and Diet in Ageing and Longevity

• AshwagandhaProtects against
  400-500 mg/day

  Ashwagandha withanolides possess anti-hyperglycemic activity. Low oral doses cause anti-hyperglycemic action by stimulating insulin release from pancreatic cells. At 400 mg/day dose, it significantly decreased fasting blood glucose and serum triglycerides.

  Source: Nutrition, Food and Diet in Ageing and Longevity

• Akkermansia muciniphilaProtects against

  Source: Young Forever

Compounds That May Help

Bioactive compounds linked to Type 2 diabetes in the research.

• AnthocyaninsReduces risk of

  Harvard studies found 2+ servings/week associated with 23% lower risk of type 2 diabetes | Dietary flavonoid intakes and risk of type 2 diabetes

  Source: How Not to Age

• Dietary fiberReduces risk of

  Dose-response meta-analysis (Yao 2014) showing dietary fiber reduces type 2 diabetes risk

  Source: How Not to Age

• SulforaphaneImproves

  Broccoli sprouts have potential efficacy as a unique supplement for management of type 2 diabetes and its complications.

  Source: How Not to Die

• Soy proteinProtects against

  Soybean and milk had protective effect on diabetes risk (Tian et al. 2017)

  Source: Nutrition, Food and Diet in Ageing and Longevity

• Whey ProteinProtects against

  Pal et al. (2010) reported favourable effects of whey protein intake towards reduced risk of diabetes in obese men and women

  Source: Nutrition, Food and Diet in Ageing and Longevity

• Vitamin B6Protects against

  Several studies have shown that pyridoxamine has therapeutic effects on various complications of diabetes through inhibiting AGE formation

  Source: Nutrition, Food and Diet in Ageing and Longevity

• MagnesiumProtects against

  Low Mg body levels are associated with type-2 diabetes. Mg supplementation improves glucose metabolism and insulin sensitivity.

  Source: Nutrition, Food and Diet in Ageing and Longevity

• Chlorogenic acidReduces risk of

  Chlorogenic acids from coffee beans, pears, apples have anti-diabetic, anti-carcinogenic, anti-inflammatory and anti-bacterial effects

  Source: Nutrition, Food and Diet in Ageing and Longevity

• ApigeninReduces risk of

  Apigenin can reduce the risk of chronic diseases such as diabetes, cardiovascular diseases, cancer, and Alzheimer's disease

  Source: Nutrition, Food and Diet in Ageing and Longevity

• EGCGProtects against

  EGCG in green tea has significant antioxidant and anti-inflammatory activities; reduces glucose and lipid amounts, with enhancement in insulin concentration in diabetic rats

  Source: Nutrition, Food and Diet in Ageing and Longevity

• Monounsaturated Fatty AcidsImproves

  Monounsaturated and polyunsaturated fatty acids as components of olive oil and nuts improve glucose metabolism, insulin sensitivity and blood lipids in type 2 diabetes patients

  Source: Nutrition, Food and Diet in Ageing and Longevity

• ZincProtects against

  Zinc, a constituent of insulin and insulin receptors, decreased oxidative damage and inflammation in the kidneys of diabetic rats

  Source: Nutrition, Food and Diet in Ageing and Longevity

• Linoleic AcidReduces risk of

  Essential omega-6 linoleic acid has long-term benefits for the prevention of type 2 diabetes and risks of overall and cardiovascular mortality in men

  Source: Nutrition, Food and Diet in Ageing and Longevity

• LuteolinProtects against

  Luteolin appears especially suited to alleviate the symptoms of glycolipid metabolism disorders such as insulin resistance, diabetes, and obesity

  Source: Nutrition, Food and Diet in Ageing and Longevity

• Vitamin DReduces risk of

  Vitamin D deficiency associated with increased risk for diabetes

  Source: The Longevity Diet

• BerberineImproves

  Source: Young Forever

• Dietary fiberProtects against

  Source: Young Forever

• AnthocyaninsProtects against

  Source: Young Forever

• ApigeninProtects against

  Source: Young Forever

• 5-O-Caffeoylquinic AcidProtects against

  Source: Young Forever

• Benzoic Acid and Cinnamic AcidProtects against

  Source: Young Forever

• Caprylic AcidImproves

  Blood sugar balance

  Source: Young Forever

• Alpha-Lipoic AcidImproves
  300-600mg/day general; 600mg 2x/day for blood sugar

  Supports insulin sensitivity and glucose control

  Source: Young Forever

• ChromiumImproves

  Supports optimal glucose control

  Source: Young Forever

• BiotinImproves

  Supports optimal glucose control

  Source: Young Forever

Risk Factors

Foods and compounds that may contribute to Type 2 diabetes.

• Selenium

  Certain supplement doses may worsen blood sugar control in diabetics and increase risk of developing diabetes | Long-term selenium supplementation increased incidence of type 2 diabetes in a randomized trial

  Source: How Not to Age

• Methionine

  2022 analysis: those who ate the most methionine had more than twice the risk of dying from diabetes

  Source: How Not to Age

• Branched-Chain Amino Acids

  Increased BCAA in the blood is a hallmark of obesity and diabetes; giving vegans BCAA supplements makes them as insulin-resistant as omnivores

  Source: How Not to Age

• Niacin

  NA raises blood sugars; based on studies of tens of thousands, 1 in 43 people taking NA for 5 years would develop diabetes who otherwise wouldn't have

  Source: How Not to Age

• Sugar-sweetened beverages

  Systematic review shows consumption of sugar-sweetened beverages increases incidence of type 2 diabetes

  Source: How Not to Age

• Branched-Chain Amino Acids

  BCAA and meat intake linked to type 2 diabetes risk in Women's Health Initiative

  Source: How Not to Age

• White Rice

  Daily servings of white rice were associated with a 17% greater risk of diabetes.

  Source: How Not to Die

• Persistent Organic Pollutants

  People with highest levels of pollutants in blood had 38 times the odds of diabetes. 95% of exposure comes through animal fat consumption. Overweight individuals carry a personal toxic waste dump.

  Source: How Not to Die

• IGF-1

  People with Laron syndrome have reduced IGF-1 signaling and are at lower risk for cancer and diabetes.

  Source: How We Age

• Sugar

  There is a positive association between added sugar intake, in particular through sugar-sweetened beverages, and obesity, type 2 diabetes, dyslipidemia

  Source: Nutrition, Food and Diet in Ageing and Longevity

• Fructose

  Overconsumption of sugar across hundreds or thousands of meals leads to the metabolic syndrome and type 2 diabetes, and it all starts with overconsumption of fructose, not glucose per se.

  Source: Nutrition, Food and Diet in Ageing and Longevity

• Advanced glycation end products (AGEs)

  Excessive consumption of AGEs has been implicated in obesity, diabetes, inflammation, aging.

  Source: Nutrition, Food and Diet in Ageing and Longevity

• Gatorade (Sports Drinks)

  Eduardo was pounding about three or four liters of sports drinks each day; his HbA1c was 9.7%. Cutting the Gatorade (and carbs) normalized his markers within five months

  Source: Outlive

• HbA1c (Glycated Hemoglobin)

  Eduardo's hemoglobin A1c was 9.7%, well into the diabetic red zone; after cutting carbs it normalized to 5.3%

  Source: Outlive

• Branched-Chain Amino Acids

  Source: The How Not to Age Cookbook

• Glucose

  Excess sugar promotes abdominal fat and insulin resistance

  Source: The Longevity Diet

• IGF-1

  High protein intake may promote diabetes by increasing growth hormone and IGF-1 activity

  Source: The Longevity Diet

• Insulin

  Insulin resistance is the key cause of diabetes

  Source: The Longevity Diet

• Sugar

  Source: Young Forever

Biological Mechanisms

• Contributes toHyperinsulinemia

  Hyperinsulinemia is the early sign on the train line to type 2 diabetes; the body produces more insulin as cells become resistant

• Contributes toIncreases insulin resistance

  Insulin resistance is now well accepted as a primary cause of type 2 diabetes, as Gerald Reaven fought for decades to establish

• Contributes toRaises Blood Glucose Levels

  Elevated blood glucose over a long enough period of time amplifies the risk of all the Horsemen (heart disease, cancer, neurodegenerative disease, metabolic disease)

• Contributes toIGF-1/growth hormone pathway

  Proteins are major regulators of growth hormone. Laron syndrome patients (no GH receptor) never developed diabetes despite obesity.

Recipes That May Help

• Blackberry-Mango Smoothie Bowls with Barberries
• Kale and Millet-Stuffed Bell Peppers
• Black Rice Pilaf with Edamame and Barberries
• Cabbage Rolls Stuffed with Bulgur and White Beans
• Pickled Red Onions
• Mocha Chia Pudding
• Coffee Granita
• Okinawa-Inspired Smoothie
• Provençal-Style Vegetable Bake
• Flax Crackers
• Millet Brunch Cake with Strawberries
• Quinoa, Strawberry, and Sunchoke Salad
• Strawberry and Basil Refresher
• Roasted Rhubarb-Strawberry Coconut Crumble
• Red Bean and Tempeh Jambalaya
• Chicken with Kale and Preserved Lemon
• Tomato Fish Curry with Coconut Rice
• Mushroom Stroganoff
• Berbere Chicken with Tahini
• Beef Kofte with Hummus
• Creamy Almond Masala Chai Latte
• Two-Lentil Dal
• Indian-Inspired Spiced Cauliflower

Sources

• How Not to Age
• How Not to Die
• How We Age
• Nutrition, Food and Diet in Ageing and Longevity
• Outlive
• The How Not to Age Cookbook
• The Longevity Diet
• The Young Forever Cookbook
• Young Forever