Magnesium-Rich Foods

By Bonnie Jenkins, Advanced Natural Medicine

As America’s waistlines grow, so do the number of people with diabetes. But that’s not news.

Of course, losing weight and eating a healthful diet is the best way to avoid diabetes. But if you’re teetering on the brink of insulin resistance (and a surprising number of people are), several recent studies show that adding one basic nutrient to your daily routine can significantly lower your risk of developing full-blown diabetes.

So what is this mystery nutrient? Magnesium. According to the research, adequate amounts of magnesium could cut your risk of developing diabetes by a third.

The Magic Mineral

In a six-year study of over 39,000 women, those who were getting the most magnesium had an 11 percent lower risk of developing diabetes than those who got the least. Among overweight women, magnesium had an even bigger impact – risk fell more than 20 percent. Two other studies of more than 85,000 women and 42,000 men found that magnesium was even more effective. According to their results, individuals who consumed the most magnesium lowered their risk of developing diabetes more than 30 percent.

The evidence is clear: Magnesium matters. In fact, it’s so important that a lack of this critical mineral may worsen insulin resistance in pre-diabetics, triggering the onset of diabetes.

Fortunately, protection doesn’t require mega-doses of magnesium. All three of these studies found that the big difference in diabetes risk lies between people who met the Recommended Dietary Allowance (RDA) and those who stayed below it.

The current RDA for magnesium is 310-320 mg. for women and 400-420 mg. for men. Modest amounts, to be sure. But most of us don’t get enough of this mineral from the foods we eat. In fact, most Americans fall about 100 mg. short of the recommended daily intake. And those most likely to have low blood levels – seniors.

Beyond Diabetes

Magnesium’s health benefits aren’t limited to diabetes. Adequate magnesium may lower the risk of osteoporosis and play a role in blood pressure control. Increasing the amount of magnesium-rich foods you eat can also help lower your risk for heart disease and stroke. And, although researchers haven’t made a definitive link between magnesium and cancer prevention, foods that are good sources of magnesium supply nutrients and phytochemicals that help protect against cancer.

So what foods offer the most magnesium? Green leafy vegetables, whole grains, nuts and dried beans. Meat and milk contain moderate amounts of the mineral – but there is some evidence that meat, especially red meat, could increase your risk of diabetes, so relying on these foods for your magnesium may be self-defeating. And processed foods? Forget it! Overly-processed and refined foods often contain little or no magnesium and could explain why so many of us are deficient.

But a few simple dietary changes can add that missing 100 mg. of magnesium. For example, a cup of iceberg lettuce has a mere 4 mg. of magnesium, while romaine lettuce contains 8 mg. and spinach leaves 24 mg. Instead of a refined cereal with 7 or 8 mg., have shredded wheat or another whole-grain cereal (24 to 60 mg). And snacking on a small handful of nuts will provide 50 to 86 mg. Using dried beans in salads and mixed dishes is another easy way to add 40 to 50 mg. of magnesium.

One Last Thing ...

Of course, eating magnesium-rich food is the best source of the mineral. But, it may not be enough. Each of us has different magnesium requirements based on our lifestyle, so even a healthy diet may not meet individual needs.

For instance, stress can deplete your magnesium stores, as can alcohol, sugar, caffeine and some prescription drugs, especially diuretics and antibiotics. Magnesium deficiency is also more common in people who drink soft water. And magnesium absorption is decreased after surgery or serious injuries.

If you fall into any of these categories, it’s important to fill the gap with a magnesium supplement. Since most supplements provide very little elemental magnesium, most nutritionists recommend taking 250 to 350 mg. of supplemental magnesium a day. But don’t exceed this amount, since too much magnesium can result in diarrhea. This just in . . .

You know, I’m a big fan of fiber. Fiber can help prevent cancer and heart disease, and it keeps digestive diseases at bay. Plus bulking up is a great way to slim down.

Now there’s another reason to increase your fiber intake. According to new findings in the Journal of Nutrition, eating more fiber can reduce your C-reactive protein levels. The study, conducted by the Centers for Disease Control, involved more than 3,900 volunteers who gave detailed reports on their dietary habits. Blood sample were taken from each participant and analyzed for CRP levels.

The researchers found that the volunteers eating the most fiber had a 40 percent lower CRP level than those with the lowest fiber intake. So be sure to incorporate whole grains, fruits and vegetables into every meal. Not only are these foods high in fiber, they are also high in magnesium, giving you a double dose of nutrition.

Such a deal!

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References:

Ajani UA, et al. “Dietary Fiber and C-Reactive Protein: Findings from National Health and Nutrition Examination Survey Data.” Journal of Nutrition. 2004;134: 1181-1185.

“Food choices may affect diabetes risk. Coffee and magnesium-rich foods may deflect diabetes, while red meat may promote it.” Health News. 2004;10:3.

Kao WH, et al. “Serum and dietary magnesium and the risk for type 2 diabetes mellitus: the Atherosclerosis Risk in Communities Study.” Archives of Internal Medicine. 1999;159:2151-2159.

Song Y, et al. “Dietary magnesium intake in relation to plasma insulin levels and risk of type 2 diabetes in women.” Diabetes Care. 2004;27:59-65.