(August, 2017) Here’s a long list of foods and supplements you can try to help control blood sugar and insulin. I tried to list them in descending order, but it all depends on the person. There are genetic components, dietary influences and circumstances that make us all unique. I buy most of my stuff from iHerb.com, but you may want to go to Wellness Resources for some of this stuff. They have a great multivitamin, which contains many of these nutrients. Basically, you have to experiment to find what works. If you have a good feedback mechanism (e.g., blood test), all the better, but you’ll need ways to monitor the effectiveness of this stuff somehow. Sometimes you just feel better, and you know. Many of the antioxidants listed also protect blood vessels and tissues from oxidative stress and inflammation caused by high blood sugar and insulin. Of course, your best bet is to cut the carbs, but these nutrients will protect you no matter what you choose to do:
1) Soluble fiber – slows the rush of sugar to the blood from a meal. Includes many foods like Jerusalem artichokes, chicory root, psyllium husk, flaxmeal, etc. 30 grams or more daily is linked to longevity. PGx Daily (containing Konjac glucomannan soluble fiber and other nutrients) is a dietary supplement to be taken before a carb meal. Psyllium whole husk is available in large amounts and at good value from most health food stores. We grind our flax seeds, freeze it, and take a TBS daily mixed in with food.
2) B complex – especially B1 (reduces inflammation; protects kidneys), B6 (reduces glycation and keeps sugar down in cells), B12 (counteracts Metformin side effects; reduces peripheral neuropathy), biotin (helps reduce blood sugar and insulin) and lecithin (improves blood lipids). I recommend Super Coenzyme B-complex from Wellness Resources, which is much more bioactive than the cheap synthetic stuff normally found in vitamins. I take one of these first thing in the morning with a vitamin C complex, since these water-soluble vitamins are not stored in the body and are depleted overnight. I then take this company’s Daily Energy multiple vitamin with my evening meal (they recommend two per day, but I take only one, because I already take the B-complex and other stuff, and I eat well).