Many research studies demonstrate that using herbs to regulate blood sugar levels offers a comprehensive approach with numerous advantages. Nevertheless, it is essential to note that pregnant or nursing individuals, as well as those using traditional medication, should consult a healthcare professional before incorporating these herbs into their routine. Here are ten herbs supported by research to demonstrate their effectiveness.
1. Cinnamon
Herbal remedies and spices have long been used to manage blood sugar levels, with cinnamon particularly effective. Studies demonstrate that incorporating cinnamon into your diet can help regulate blood sugar by lowering insulin resistance. Research has revealed that cinnamon can remarkably reduce blood sugar levels by 24% (Hasanzade et al., 2013).
2. Chromium Picolinate
Research has shown that taking chromium picolinate supplements can significantly lower high blood sugar levels in individuals with type 2 diabetes mellitus. Studies have found that daily supplementation with 200-1,000 mcg of chromium as chromium picolinate can improve blood glucose control. Chromium picolinate is the most effective chromium supplementation (Broadhurst & Domenico, 2006).
3. Berberine
Berberine is known for its glucose-lowering effect, making it an essential consideration for individuals with diabetes. Studies have indicated that treatment with berberine is generally safe and does not result in an increased incidence of adverse events or hypoglycemia (Xie et al., 2022). Beyond diabetes management, berberine is also commonly used to address high cholesterol or triglyceride levels and high blood pressure (Suadoni & Atherton, 2021).
4. Turmeric
According to a review of studies conducted in 2021, it is suggested that curcumin, a compound found in turmeric, has the potential to lower blood sugar levels and minimize complications related to diabetes. The researchers also indicated that curcumin may play a role in preventing diabetes (Marton et al., 2021).
5. Bitter Melon
Bitter melon is understood to help lower blood sugar levels due to its insulin-like properties, facilitating glucose absorption into the cells for energy. Research indicates that bitter melon may promote glucose uptake by the cells, enabling the body to process and store it effectively in the liver, muscles, and fat (Kim et al., 2022).
6. Alpha Lipoic Acid (ALA)
Alpha-lipoic acid (ALA) is a naturally occurring compound that acts as a powerful antioxidant and uniquely functions as both an antioxidant and a pro-oxidant. It plays a significant role in regulating insulin sensitivity and secretion, making it an essential factor in glucose metabolism. This comprehensive review aims to explore ALA's chemical composition and biological functions in glucose metabolism, specifically focusing on its antioxidant properties and its pivotal role in modulating insulin sensitivity and secretion (Capece et al., 2022).
7. Cayenne Pepper
Capsaicin, the active component in chilli peppers, has been found to increase serum insulin levels and reduce blood glucose levels. This effect is credited to its capacity to enhance pancreatic function and stimulate insulin secretion (Panchal et al., 2018).
8. Sage
Sage leaves have a long history of being used as a natural treatment for diabetes. Research involving human and animal studies suggests that they have the potential to reduce blood sugar levels (Ben Khedher et al., 2018).
9. Ginseng
In studies involving both humans and animals, it has been observed that taking ginseng 40 minutes before a glucose challenge resulted in notable decreases in blood sugar levels in individuals with type II diabetes mellitus. Clinical and animal research have demonstrated that ginseng root can potentially alleviate high blood sugar levels in diabetic conditions (Luo & Luo, 2000).
10. Rosemary
Rosemary contains rosmarinic and carnosic acids and powerful polyphenols (micronutrients) with reported antioxidant, anti-inflammatory, anticancer, and anti-hyperglycemic properties. These specific molecules have been found to function similarly to insulin, helping to reduce overall glucose levels. Additionally, rosmarinic and carnosic acids have been shown to offer protection against the development of hyperlipidemia in animals with type 2 diabetes (Naimi et al., 2017).
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