Chromium supplements can regulate blood sugar and weight loss in diabetics
Type 2 diabetes is a global epidemic. Many also suffer from the precursor condition, metabolic syndrome, which is linked to insulin resistance, fatigue, high blood pressure, high cholesterol, and apple-shaped obesity. Diet plays a major role, with excessive carbohydrate intake being a key risk factor. However, it seems that chromium supplementation can help regulate blood sugar levels and fat metabolism. This is shown in a review article published on ResearchGate. It also makes sense to choose chromium supplements in the form of chromium yeast, which has better documented absorption.
Type 2 diabetes is now one of the leading causes of high blood pressure, ischemic heart disease, heart failure, and stroke. Sleep apnea, diabetic eye disease (retinopathy), and diabetic neuropathy (nerve inflammation) are other serious long-term consequences. Additionally, some individuals eventually have to have a toe, forefoot, or leg amputated due to complications. The modern diet, rich in refined and liquid carbohydrates, plays a significant role in the development of type 2 diabetes. When we consume carbohydrates, they are typically broken down into blood sugar (glucose), which is absorbed into the bloodstream. The pancreas then produces the hormone insulin, which helps glucose enter the cells. However, type 2 diabetes and the precursor condition, metabolic syndrome, are characterized by insulin resistance, where the cells’ ability to absorb glucose is impaired. Type 2 diabetes and metabolic syndrome are also marked by high blood pressure, high cholesterol, excessive abdominal fat accumulation, chronic inflammation, and oxidative stress, which can contribute to atherosclerosis and cellular damage.
Chromium's role in blood sugar regulation
In the review article, researchers examined the role of chromium in blood sugar regulation. Chromium (Cr) is a trace mineral and essential nutrient found in the earth, in various foods, and in supplements. When cells absorb chromium, it is converted into chromodulin, which binds to the cell’s insulin receptor, significantly enhancing glucose uptake. Nonetheless, studies on chromium supplementation in type 2 diabetes patients have shown conflicting results.
To explore this, the researchers gathered a range of randomized controlled trials (RCTs) from databases such as PubMed, Scopus, ScienceDirect, and Cochrane, using relevant search terms. The studies were then evaluated for relevance, quality, and the risk of bias.
Many of the controlled trials reported that chromium supplementation had a beneficial effect on blood sugar, especially when taken as chromium yeast, chromium picolinate, chromium chloride, or chromium nicotinate. The studies lasted 2-6 months, with chromium doses ranging from 50 to 1,000 µg per day. The results showed that chromium supplementation (especially over longer periods) could positively affect the following blood sugar markers:
- FPG (fasting blood glucose)
- Insulin (the hormone that helps glucose enter cells)
- HbA1c (reflects long-term blood glucose)
- HOMA-IR (used to assess insulin resistance)
The study revealed that chromium supplementation could reduce all markers for blood sugar and insulin resistance. It also showed that chromium supplementation could significantly improve lipid profiles by lowering LDL cholesterol and triglycerides, while raising HDL cholesterol.
However, it appears that most studies had limitations, possibly due to the quality of the chromium supplements used, the dosage, and the study duration. Additionally, there is a significant variation in the bioavailability of different chromium supplements.
Causes of chromium deficiency
- Excessive carbohydrate intake, especially refined forms
- Unstable blood sugar
- Drastic drops in blood sugar leading to chromium excretion
- Pregnancy
- Aging processes
Chromium yeast supplements have much higher bioavailability
Most chromium products on the market are based on chromium yeast, chromium picolinate, or chromium chloride. According to EFSA (European Food Safety Authority), the best chromium supplement is in the form of chromium yeast, where organic trivalent chromium is found in the same natural form as in our food. A study has shown that patented chromium yeast is absorbed up to 10 times better in the body than synthetic products like chromium picolinate and chromium chloride. This means that you can expect better results with lower doses of chromium yeast, where several studies have used doses of 100-200 µg per day with significant effects on blood sugar levels.
Better effect on blood sugar with dietary changes
For decades, diabetics have been advised to eat low-fat diets, with 60% of energy coming from various carbohydrates, including refined forms like white flour, sugar, and juice. However, these recommendations have caused more harm than good, as the high carbohydrate intake can strain blood sugar levels and turn the liver into a fat-producing factory.
In a Danish study published in Diabetologica, patients with type-2 diabetes were given a completely different energy distribution over six weeks, with 40% from fat, 30% from protein, and only 30% from carbohydrates, which is half of the official carbohydrate recommendations. This study showed that the patients experienced:
- Reduction in fasting blood sugar
- Reduction in HbA1c (long-term blood sugar)
- Reduction in fat in the liver and blood
This study aligns with other research. Therefore, it may be beneficial to limit carbohydrates and focus more on getting enough protein and healthy fats at all main meals, so that you feel full for longer and find it easier to lose excess weight.
It is also important to avoid or limit your intake of refined and fast carbohydrates like sugar, candy, white flour, cakes, sodas, juice, fries, and chips. It's also a good idea to read food labels and be aware of the many names for sugar, such as cane sugar/sucrose, glucose/dextrose/grape sugar, fructose, malt sugar/maltose, honey, corn syrup, and HFCS (high-fructose corn syrup).
You can also expect even better results if you combine dietary changes with chromium supplementation and exercise.
References:
Maria-Nefeli Georgaki et al. Chromium supplementation and type 2 diabetes mellitus: An extensive systematic review. ResearchGate
Kenneth K.Y. Ting. John Yudkin´s hypothesis: sugar is a major dietary culprit in the development of cardiovascular disease. Frontiers in Nutrition 2024
Grasgruber P, Cacek J Hrazdira E et al. Global correlates of cardiovascular risk: a comparison of 158 countries. Nutrients 2018
Mads J Skytte et al. A Carbohydrate-reduced high-protein diet improves HbA1c and liver fat content in weight stable participants with type 2 diabetes: a randomized trial. Diabetologica. First online 2019
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