Every woman who has Type 2 diabetes needs foods that are rich in magnesium. Here’s what you need know about why, what, and how to get the magnesium a diabetic body needs.
1. Why women who have Type 2 diabetes need to pay special attention to magnesium:
Researchers at the Department of Epidemiology and Program on Genomics and Nutrition, School of Public Health, and Center for Metabolic Diseases Prevention at the University of California at Los Angeles, have found that a relatively small amount of magnesium in the diet… just 100 mg a day… reduces markers of inflammation that are associated with tightened arteries and high blood pressure. Since inflammation fuels both weight gain and insulin resistance, getting 100 mg of magnesium a day should be a high priority for women with Type 2.
2. What do you need to eat to get magnesium?
You can get magnesium from any green plant food. Plants cannot make chlorophyll without magnesium… if it’s green and leafy, it definitely contains magnesium. You can tell which vegetables in the produce bin contain the most magnesium by looking at their stems and leaves. If the leaves slump inward, or if the stem is thin and limp, the plant was grown with a minimum of magnesium. Green vegetables with firm but tender stems and leaves that “stand up and salute you” are highest in magnesium.
Other good food sources of magnesium include nuts, seeds, and minimally processed whole grains. Magnesium is retained by stone grinding processes but lost in machine grinding processes. The magnesium in corn is much more readily available to the body if it’s been nictalized, the process used in Mexico to make masa for tortillas. The corn kernels are soaked in lye water, dried, and ground to make masa for tortillas or grits for breakfast cereal.
3. How you need to get your magnesium?
Since the magnesium in food is water-soluble, you shouldn’t mix high-magnesium foods with large amounts of high-fat foods, although up to a tablespoon (100 calories or 420kj) of fat at the same meal is a problem. It’s also better to avoid combining magnesium-rich foods with tannin-rich foods, such as tea and blueberries. And it’s also best not to combine your leafy greens with soy which contains many useful nutrients, but also some natural “soaps” that catch magnesium and other minerals.
4. What about supplements?
It’s better to get magnesium from food, rather than supplements, because of the range of nutrients in real food. If you take magnesium supplements, don’t take more than 400 mg at a time to give your body a chance to absorb the whole dose.