Importance of magnesium and how to consume it
Magnesium is said to play a key role in regulating blood sugar levels and supporting overall metabolic health. As per experts, it helps the human body to use insulin effectively, allowing glucose to move from the blood into the cells for energy. Addressing the same, Diana Licalzi & Jose Tejero, registered dietitian & exercise physiologist, recently shared a post on Instagram on ways of increasing magnesium for better blood sugar. In the post they mentioned that this mineral is crucial for improving insulin sensitivity, lowering fasting glucose, and bettering A1c markers. Take a look at some of the smart ways as mentioned by them and how one can consume these foods.
Spinach
According to USDA, 1 cup of spinach offers around 131 mg magnesium. It also has a low glycemic index and is high in fiber, which helps slow carbohydrate absorption and prevents blood sugar spikes. It is also said that magnesium content in spinach contributes to better insulin sensitivity, aiding blood sugar regulation.
How to consume: They can be blended into smoothies, or the puree can be added to curries or the flour dough to make paratha or roti.
Pumpkin seeds
According to USDA, 1 cup of roasted pumpkin seeds offer 649 mg magnesium. It is mentioned that consumption of magnesium-rich foods is important for insulin function and glucose metabolism. According to the study, the magnesium in pumpkin seeds is linked to a lower risk (15%) of developing type 2 diabetes.
How to consume: Roasted seeds can be consumed as a snack, or, one can add them to salad or smoothie bowls. They also go well on top or porridge or on top of chapati.
Brown rice
According to USDA, 1 cup of cooked brown rice contains 85 mg of magnesium. According to a study, brown rice intake is associated with a significantly lower risk of type 2 diabetes compared to white rice. Brown rice’s higher magnesium and fiber content contribute to better blood sugar control and improved insulin sensitivity.
How to consume: Simplest way to enjoy it is brown rice pulao, or one can also try a buddha bowl along with sautéed veggies, beans, avocado, tofu/paneer, and a light dressing. One can also use it for making idli or dosa batter.
Almonds
1 cup serving of almonds with salt offers 385 mg magnesium, and is also a rich source of vitamin E, healthy fats, and protein.According to a study, a randomized controlled trial showed that eating 56g of almonds daily for 12 weeks significantly reduced glycosylated hemoglobin (HbA1c) levels, a key marker of long-term blood sugar control. It also lowered LDL cholesterol and inflammatory markers, beneficial for diabetes risk reduction.
How to consume: They are best consumed raw, or one can soak them overnight and then consume. They make good additions as garnish to desserts as well.
Avocado
A whole medium-size avocado offers around 58 mg of magnesium. It is mentioned in the study that avocado consumption is linked to a lower risk of developing type 2 diabetes, especially in individuals with prediabetes.
How to consume: While one can simply eat it as it is, it can also be transformed into a refreshing salad along with fresh fruits and leafy greens. Alternatively, one can easily use it in smoothies or protein-packed shakes, or simply mash and enjoy it as a delicious avocado toast with herbs, spices, or toppings of choice.
