Have you got any of these symptoms that signal the onset of type two diabetes?

If you believe youre at risk of developing type 2 diabetes, get out your shopping list and add these items: leafy green vegetables, avocados, nuts and whole grains. Each of these foods is high in magnesium a nutrient that, according to the results of a new study, may be a key player in preventing type 2 diabetes.

Before I give you the low down on this important finding, heres a quick recap on what we already know about magnesium and metabolic syndrome two subjects weve covered in previous issues of NHR.

Metabolic syndrome (often referred to as metabolic syndrome X, or just MSX) is a set of symptoms that puts you at high risk of heart disease and type 2 diabetes. In the US, surveys estimate that as many as one in four adults has the condition and UK research suggests a similar number of people are affected here.

The main symptoms include excessive abdominal fat, elevated triglyceride and CRP levels, low HDL (the good form of cholesterol), high blood pressure, and a fasting glucose level that would indicate possible insulin resistance.

Three or more of these symptoms are all thats required to diagnose metabolic syndrome.

Magnesium: The research findings speak for themselves

In 2005, researchers from Brigham and womens Hospital collected dietary and medical data from more than 11,000 women over the age of 45 who participated in the ongoing Womens Health Study.

Results showed that subjects with the highest magnesium intake had a 27 per cent lower risk of developing metabolic syndrome (Diabetes Care, Vol. 28, No. 6, June 2005).

The following year, Northwestern University researchers reported on a study in which dietary and medical records for more than 4,600 healthy subjects were followed for 15 years. As in the Brigham and Womens study, the highest intake of magnesium was linked with a significantly lower risk of MSX.

These results are not entirely surprising. Previous research suggests that magnesium helps heart muscles relax, reduces blood pressure, and helps control homocysteine and C-reactive protein levels.

Lower your risk of diabetes through magnesium supplements or dietary measures alone

The latest magnesium/diabetes research comes from the Karolinska Institute in Stockholm, Sweden. The Karolinska team reviewed seven large studies similar to the two above in each study, dietary and medical records were followed over a long period.

Four studies tracked diet only, while three studies reviewed dietary habits and supplement intake. The combined studies included more than 286,000 subjects.

Results: Six of the studies found a significant association between high magnesium intake and a reduced risk of type 2 diabetes. The sources of magnesium whether from diet or supplements combined with diet were equally effective. Diabetes risk dropped by 15 per cent for every 100mg increase in magnesium intake (Journal of Internal Medicine, Vol. 262, No. 2, August 2007).

Could you be suffering from a magnesium deficiency?

In past issues weve told you about the wide range of benefits associated with magnesium, including the promotion of bone health in postmenopausal women and a reduced risk of cognitive decline (Endocrinol Metab Clin N Am 1998, 27(2) 389-398).

Unfortunately, its quite easy to become magnesium deficient. High stress and menstruation can take their toll on magnesium levels, while a heavy intake of starches, alcohol, diuretics and some prescription drugs (such as antibiotics) can increase urinary excretion of magnesium.

If a blood test shows your magnesium level is low (a normal range is anywhere between 0.66 and 1.23 millimoles per litre), you can help make up this shortfall by taking 500mg of magnesium per day. Magnesium gluconate and chelated magnesium are the preferred supplement forms. As always, talk to your doctor before adding magnesium to your supplement regimen.

Simple dietary and lifestyle changes can ward off Type-2 diabetes

In addition to upping your magnesium levels, you can reduce your chances of type 2 diabetes by cutting down on the amount of refined carbohydrates (present in white bread and pasta) you consume, which are rapidly converted to sugar in your digestive tract. 

Instead, eat more high fibre foods and protein, which produce a much lower insulin response. Other foods to consume more of are vegetables, beans and pulses, which release sugar into your bloodstream at a slower rate (Balance Diabetes UK Nov/Dec 2001).

Other factors that contribute to Type 2 diabetes include being overweight (80 per cent of diabetics are overweight), a sedentary lifestyle, ageing (over 40s are more at risk), a family history of diabetes and smoking.

The good news is that simple dietary and lifestyle changes can make a big difference to your likelihood of developing the disease. In a study of over 3,000 people with impaired glucose tolerance, it was found that lifestyle changes (dietary modifications plus regular exercise) was almost twice as effective as the drug metformin, in reversing symptoms (US National Institute of Health - The Diabetes Prevention Programme).

So, make sure you take steps to lose any excess weight. However, if you still have problems trying to shift those extra pounds CLA (conjugated linoleic acid) can help. Taking 2,500mg of CLA each day helps your body to burn fat more effectively and builds muscle tissue (which in turn burns more fat). Another benefit of CLA is that it helps maintain healthy blood glucose and cholesterol levels.

On top of this, take regular exercise. Its not necessary to spend hours down the gym; just 30 minutes of brisk walking or cycling three or four times a week is adequate. Exercise increases the insulin sensitivity of your cells, so less insulin is required to transport glucose into them.