Chromium’s role in blood sugar regulation, diabetes, and cardiovascular disease
Chromium plays a role in insulin sensitivity and stable blood sugar levels. Multiple studies even suggest that chromium supplementation can counteract insulin resistance, thereby lowering the risk of type 2 diabetes and its precursor, metabolic syndrome, which is linked to cardiovascular disease. This was described in a review article published in Heliyon. Here, the authors address chromium’s molecular mechanisms and the role of chromium supplements in cardiovascular disease. It is important to choose chromium in the form of chromium yeast because it has superior absorption. What is also needed to maintain stable blood sugar levels and healthy circulation is a sufficient supply of protein, healthy fats, and limited carbohydrate intake.
Many chronic diseases are linked to abnormalities in the cardiovascular system. According to WHO, cardiovascular diseases are the number one cause of early death, and they come with a huge human and socio-economic price tag. Type 2 diabetes is spreading like a bushfire and is currently the leading cause of cardiovascular diseases such as atherosclerosis, hypertension, ischemic heart disease, heart failure, and stroke.
Type 2 diabetes and its early stage known as metabolic syndrome are both characterized by insulin resistance, which is when cells’ ability to absorb glucose from the bloodstream is impaired. This leads to elevated blood sugar levels, elevated insulin levels, elevated levels of blood lipids, excess abdominal fat, and other metabolic disturbances. Type 2 diabetes and metabolic syndrome are also characterized by chronic inflammation and oxidative stress with an overrepresentation of harmful free radicals. When this happens, free radicals attack the essential cholesterol, causing it to oxidize. As a result, the oxidized cholesterol becomes embedded in the blood vessels walls, eventually causing stiffness and calcification of the blood vessels.
How insulin and chromium affect blood sugar levels
Glucose, which is produced after the breakdown of starch, sugar, and other carbohydrates, has the greatest influence on our blood sugar. There is a natural limit to the amount of glucose that can circulate in our bloodstream, and we can only store a limited amount of glucose in the body. Therefore, it is essential to metabolize this “fuel” in the best way possible to ensure stable blood sugar levels.
Insulin, a hormone that is produced in the pancreas, plays a key role in helping cells absorb glucose. Insulin allows glucose to enter the cells, so they get the fuel they need. Chromium is also involved in the process. Chromium in the form of a complex called chromodulin attaches to the insulin receptors of the cells, enabling them to open up completely and absorb more glucose. Meanwhile, an enzyme called tyrosine kinase amplifies the blood sugar metabolism in the cells. Once the cells have taken up enough glucose, insulin is released from the cellular receptor, and the insulin is broken down in the liver. It is also important not to have too much insulin in the blood. So, chromium plays a key role in insulin sensitivity and in helping cells process glucose. But chromium is also needed to metabolize other macronutrients like fat and protein. In their review article, the authors address different studies of chromium and how chromium supplements have been shown to affect the following:
- Blood pressure
- Blood levels of lipids such as LDL, HDL, and triglycerides
- Markers of oxidative stress
- Chronic inflammation
They also describe studies showing that chromium is useful for preventing and treating metabolic syndrome, type 2 diabetes, and cardiovascular diseases. Some other studies, however, have not shown any effect. It is therefore important to choose supplements with chromium yeast. According to the European Food Safety Authority (EFSA), organic chromium yeast is absorbed up to 10 times better than other chromium sources such as chromium chloride and chromium picolinate.
Most people would also benefit from improving their diets and energy intake to help them control their weight, blood sugar levels, and to prevent cardiovascular diseases.
Chromium’s functions and importance
- Supports macronutrient metabolism (fat, carbohydrate, and protein)
- Enhances insulin sensitivity
- Improves the uptake of glucose in nerve cells, muscles, and other tissues
- Improves the absorption of glucose in the ”satiety center” of the brain and reduces hunger
- Lowers levels of lipids in the blood
Carbohydrates are the second-most common culprit in cardiovascular disease
Most carbohydrates in food and beverages are broken down into glucose and fructose. Glucose, which is primarily found in starchy foods like potatoes, wheat, corn, flour, and sugar, has the primary impact on glucose levels, especially glucose from refined food sources. Fructose, which is found in fruit, smoothies, white sugar, candy, sodas, cakes, and sweeteners like corn syrup and high-fructose corn syrup (HFCS), continues straight from the intestine to the liver, where most of it is stored. Consuming excess amounts of fructose can flood liver cells, disrupting the lipid metabolism of the liver and eventually leading to non-alcoholic fatty liver disease (NAFLD). A high fructose intake can result in metabolic syndrome and type 2 diabetes.
Over the past 50 years, we have been told that fats like cholesterol are the primary cause of cardiovascular disease. Ironically, even with the reduced intake of animal fat, more and more people are overweight, develop type 2 diabetes, and die prematurely of cardiovascular diseases. At the same time, the intake of carbohydrates, especially refined and liquid carbohydrates, has skyrocketed. In the 1970s, a British professor named John Yudkin was the first to argue that too much fructose causes cardiovascular disease. Since then, several leading scientists such as Dr. Robert Lustig have sided with Yudkin and claimed that sugar and refined foods are the primary cause of overweight, type 2 diabetes, and cardiovascular ailments.
Scientists from the Czech Republic have gathered information about diet habits in 158 countries during the period from 1993-2011. It turned out that the one dietary factor that was associated the greatest risk of developing cardiovascular diseases was elevated carbohydrate intake, especially in combination with low intake of omega-3 fatty acids. The scientists also observed that the total intake of animal fat, animal protein, and other protein sources was linked to a lower cardiovascular risk. Still, there is a limit to how much protein one should consume. The Czech study is published in Nutrients.
- Several leading scientists believe that the warnings against saturated fat and cholesterol were a big mistake from the beginning
- We need a paradigm shift with regard to dietary guidelines and the understanding of cardiovascular diseases
- Lack of chromium combined with excess carbohydrate intake and lack of protein and omega-3 fatty acids increase the risk of metabolic syndrome, type 2 diabetes, and cardiovascular disease.
References:
Kenneth K.Y. Ting. John Yudkin´s hypothesis: sugar is a major dietary culprit in the development of cardiovascular disease. Frontiers in Nutrition 2024
Dhiaa Gossa Al-Saadde et al. The role of chromium supplementation in cardiovascular risk factors: A comprehensive reviews of putative molecular mechanisms. Heliyon 2023
Grasgruber P, Cacek J Hrazdira E et al. Global correlates of cardiovascular risk: a comparison of 158 countries. Nutrients 2018; 10: 4111
Fructose 2.0 | Robert Lustig Website
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