We are frequently asked if antioxidants are beneficial for people with diabetes. Does it aid in the control of diabetes? Could antioxidants potentially lower the risk of developing diabetes? Let’s address this commonly posed query.
What Do Antioxidants Mean?
Materials that prevent oxidation are known as antioxidants. Chemically speaking, oxidation is the transfer of electrons from one substance to another; it always happens in tandem with reduction. We call them “redox reactions.” We’ve all heard of redox reactions in the context of rust, corrosion, and internal combustion engines.
These kinds of interactions constantly take place in the body, resulting in the end products referred to as free radicals. Free radicals are very reactive chemicals that can attach to proteins and DNA, irreversibly altering them and resulting in damage to cells, tissues, and organs.
Natural antioxidants found in the body, such as glutathione, vitamin C, and vitamin E, often scavenge all of these free radicals and lessen or perhaps completely eradicate the harm they cause. In numerous chronic illnesses, such as diabetes, the body’s capacity to absorb and neutralize free radicals is outmatched by their quantity. Oxidative stress is a situation that occurs in cells, tissues, and organs when antioxidant levels are high.
Chronic inflammation and damage to nerves, blood vessels, tissues, and organs are symptoms of oxidative stress. Diabetes causes a significant oxidation of blood sugar, proteins, and lipids (fats), which results in the production of AGEs, or advanced glycation end products. Actually, an AGE is the A1c test, which is frequently used to gauge how effectively a person is controlling their blood sugar levels.
How Do Antioxidants Help People with Diabetes?
Numerous investigations have demonstrated the substantial correlation between oxidative stress and diabetes, especially the complications connected with the disease. Research on the utilization of antioxidants, whether derived from food or supplements, is ongoing in the field of diabetes By lessening damage to the endothelium, the layer of cells that lines blood vessels, antioxidants may be able to prevent or even reverse the effects of oxidative stress. It seems that antioxidants function at the endothelial cell level, while it’s unclear if consuming antioxidant-rich foods or supplements directly affects these cells.
Which Foods Are Good Antioxidant Sources?
Numerous foods include antioxidants, which are advised not only for diabetes but also for lowering the risk of heart disease, stroke, arthritis, and even aging. Anthocyanins (found in berries and purplish fruits and vegetables), allium compounds containing sulfur (found in onions, garlic, and leeks), beta carotenes (found in yellow, orange foods and dark, leafy green vegetables), catechins (found in red wine and teas), flavonoids (found in citrus fruits, teas, and red wine), and many other foods are examples of the types of antioxidants that you may come across.
Vitamins A, C, E, and beta-carotenoids (which the body uses to generate Vitamin A) are examples of antioxidant vitamins. Antioxidants include minerals like zinc, manganese, and selenium. Studies on populations and clinical settings have shown that populations with higher antioxidant diets have lower rates of diabetes. Furthermore, a diet rich in antioxidants has been linked to the ability to reverse early-stage diabetes, manage diabetes, and lessen its consequences.
To put it simply, you may boost your diet’s antioxidant content by eating a lot of colorful fruits and vegetables in addition to whole grains, legumes, seeds, nuts, and beans. You may have observed that the food kinds recommended to control diabetes are also the same ones listed; this is partly because complete, unprocessed meals are recommended!
Another crucial fact to remember is that taking antioxidant supplements or eating foods high in them DOES NOT depend on the specific kind of diabetes you have. This is due to the fact that all types of diabetes have elevated blood sugar levels, which are the root cause of oxidative stress.
Some of the foods that are richest in antioxidants are listed below:
- Dark green vegetables: Swiss chard, collard greens, mustard greens, kale, and spinach
- berries, including blackberries, raspberries, strawberries, and blueberries
- Nuts: Brazil nuts, peanuts, cashews, almonds, and walnu
- Flax, sesame, pumpkin, and sunflower seeds are among the seeds.
- Herbs and spices: cumin, parsley, onions, garlic, thyme, turmeric (curry), and oregano
- Brussel sprouts, cauliflower, and broccoli are cruciferous vegetables.
- Mangoes, papayas, oranges, lemons, limes, and bell peppers—especially red peppers—are good sources of vitamin C.
- Fruit: tomatoes, grapefruit, apricots, peaches, avocados, and grapes
Supplemental Antioxidants for Diabetes
For diabetics, several supplements are marketed and readily available. Before taking any of these as supplements, consult your doctor. Some of them may mix with prescriptions, and only they, along with your pharmacist, can determine which supplements will give you the best protection at the right amounts. Before incorporating any of these supplements into your child’s daily routine, speak with their doctor. A lot of these (apart from the vitamins) have not been evaluated in children under the age of 18. The following have the greatest supporting research evidence:
Vitamin E is present in avocados, walnuts, sunflower seeds, almonds, spinach, and other leafy green veggies. Vitamin E is typically found as an oil supplement. In order to match the form of Vitamin E in supplements as closely as possible to the form found in food, search for Vitamin E as “Mixed tocopherols.” Vitamin E’s RDA for humans is 15 mg, or 22.4 IU. The majority of research on diabetes employed oral vitamin E dosages of 400–600 IU once daily.
Vitamin C is present in papayas, mangoes, and citrus fruit. As one of the few mammals incapable of producing vitamin C on their own, humans must get it from their diet. This is significant since vitamin C is one of nature’s first recycling agents because it has an endless capacity to function as an antioxidant. Because of its limited “lifespan,” humans require it on a daily basis. The typical “dose” for antioxidant protection is 250–500 mg given orally once a day, unless you have kidney issues.
CoEnzyme Q10 (CoQ10): Originally known as “ubiquinone,” CoQ10 was found in EVERY cell in the body, which is why it was so widely distributed. CoQ10 aids in the conversion of food, or glucose, into energy. A daily dose of 30-200 mg is advised. If you are also taking statin medications for cholesterol management, utilize the higher doses as the statins deplete CoQ10, which may be the source of some statin adverse effects.
Alpha lipoic acid (ALA): The human body produces ALA, albeit only in trace levels. It also aids in the conversion of glucose into energy. Numerous studies have demonstrated its ability to help avoid diabetic neuropathy. 600–800 mg per day is the typical dosage (typically divided dosages).
L-carnitine: Research has demonstrated that acetyl-L-carnitine improves feeling and lessens pain in diabetic neuropathy. Consult your doctor before taking L-carnitine because dosages can vary.
Antioxidant Side Effects
Antioxidants have no known negative effects when consumed as food, yet it’s possible that they could interact with other drugs in some way. There are very few, and even fewer significant, adverse effects if you take supplements as directed by your doctor and pharmacist. Constipation, diarrhea, or upset stomach are common complaints. Diarrhea may result from large dosages of vitamin C (measured in grams).
Higher doses of vitamin E (800–1000 mg/day) in certain individuals may result in bleeding issues. In addition, excessive doses of CoQ10 may exacerbate bleeding and interfere with blood pressure drugs. Few side effects of ALA appear to have been reported. When taken in excess, carnitine can worsen bleeding. Always follow your doctor’s dosage guidelines and make sure they are known to both your pharmacist and physician about all of the medications and supplements you take.
Questions and Responses
What about berries’ sugar content? That sugar, isn’t it harmful for me?
Often, the sugar found in fruits and berries is a blend of many sugars, including fructose, sucrose, and glucose. When choosing how much fruit, such as berries, to eat, there are a lot of factors to take into account. Berries and berries also include fiber, which can slow down the absorption of carbohydrates, along with other helpful elements.
Furthermore, the actual amount of sugars you are getting from fruits is less than from, example, an Almond Joy, because fruit and berries contain a combination of sugars—and frequently much less than processed meals. For instance, the total sugar content of 100 grams—quite a lot—of blueberries is 7.3 grams. 44.9 grams of total sugar—more than six times the amount—are found in one Almond Joy. Overall, the blueberries work better for you!
Read Also: Does Barley Tea Help Those with Diabetes?
Do diabetics benefit from antioxidants? Do antioxidants aid in diabetes treatment, prevention, or recovery?
In general, antioxidants are beneficial to all people, and there is mounting evidence that a diet rich in antioxidants can both prevent and manage diabetes. There are antioxidants that may be able to reverse or treat some of the issues associated with diabetes, but as each person is different, no assurances can be made. The general consensus now is that a balanced diet may supply adequate antioxidants, and in certain situations (such diabetic neuropathy), antioxidants can even be quite beneficial.
Can women with gestational diabetes who are pregnant use antioxidants?
It is unknown at this time whether ingesting extra antioxidants can help prevent gestational diabetes. Although there isn’t any specific evidence to show if eating foods strong in antioxidants during pregnancy might assist control gestational diabetes, it is generally advised to do so. Please share this with anyone you think would benefit from it and leave any thoughts you may have regarding the subject below.
DiabetesCouncils Article | Reviewed by Dr. Christine Traxler MD on June 10, 2020
Citations
- http://clinical.diabetesjournals.org/content/21/4/186.full
- http://www.ncbi.nlm.nih.gov/pubmed/21294707
- http://www.ncbi.nlm.nih.gov/pubmed/12616644
- http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3286717/
- http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2350146/
- http://www.diabetesselfmanagement.com/nutrition-exercise/nutrition/antioxidants/
- http://umm.edu/health/medical/altmed/supplement/coenzyme-q10
- http://umm.edu/health/medical/altmed/supplement/alphalipoic-acid
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