Written by Dr.Albana Greca Sejdini, Md, MMedSc
Medically reviewed by Dr.Ruden Cakoni, MD, Endocrinologist
Does chromium have sugar-lowering effect? How to use chromium picolinate for weight loss?
Now, let's begin to give an answer to all your concerns.
So, if you have type 2 diabetes, your body insulin is not effective; in this case, chromium can improve its effectiveness.
The supposed chromium actions have been also scientifically proven. These researches have been shown that diabetics can greatly benefit from chromium use.
Maybe you have heard that there are some other studies that there is no benefit from chromium intake. Don’t worry. All the studies are influenced by many other conditions and factors. However, I’m not suggesting to take chromium in a “massive” way or from supplements.
I’m just trying to reveal you the right foods and elements that contain chromium and can help you beat your diabetes naturally. Everything in the nature is balanced. But, if you have diabetes, the glucose balance is broken resulting to some severe consequences that you can face, maybe not for the moment, but in the near future you will.
I have searched in several nutrient database (including USDA), but could not find the right content in chromium of foods. However, the list is provided based on several studies (although not yet finished) on this purpose.
So, the very best source is using fresh foods containing chromium, such as:
1. Brewer's Yeast
It is the best source of chromium, selenium and vitamins B. As you can see, all these vitamins and minerals are so useful for diabetics.
Do not confound brewer's yeast with baking or other common yeasts, because they are not the same and do not contain the same nutrients as brewer's yeast.
2. Red Meat
Beef is also considered as best source of chromium.
As diabetics do have also cholesterol problems, it would be of a great value to have red meat twice weekly, and be careful to choose lean meat.
Liver (chicken, beef, lamb, etc.) is also a good source of vitamins B and excellent source of vitamin A.
The problem consists in its high content in cholesterol and saturated fats (that's why it is recommended to eat occasionally).
Apart being a good source of chromium, eggs are rich in proteins (white part), vitamins A + D (yolk part).
However, the high content in cholesterol and saturated fats of the yolk part has made the medical team to think twice before advising eggs.
Preferably, twice or three times a week can eat whole egg. If you like to eat more, please choose the white part although not that tasty.
5. Whole grains
Whole grain breads and cereals are considered also a good source of chromium.
In addition, they are a good source of vitamins, folate and fiber.
6. Green peppers
Besides being high in chromium, green peppers are rich in vitamin C, magnesium, vitamin A, potassium and fiber.
They are also low in carbohydrates and fats.
In addition to good content in chromium, apples are a natural source of healthy carbohydrates, fiber, calcium, potassium, vitamin A and C.
There are some varieties of apples (like golden) that do not contain vitamin c or other elements.
Although it is a good source of chromium, and excellent source of potassium, magnesium and vitamin A, bananas are high in carbohydrates.
Therefore, diabetics are recommended to be careful when deciding to eat bananas.
1 small banana, or few slices twice or three times weekly won't cause you problems.
Other good sources include broccoli, mushroom, beans, lentils, spinach and dairy products.
As you may see, most of these foods are also the right food to choose when you’re diabetic rather than serving as good sources of chromium.
Mostly the right daily dose to take is 150 micrograms. Do not try higher doses, especially higher than 1000 micrograms a day. If you have to, you need to check the function of your kidneys and watch rash if you exceed.
You can find chromium in supplements commonly as: chromium picolinate, chromium polynicotinate, chromium chloride, chromium-enriched brewer’s yeast.
Remember: Chromium alone cannot help you much in controlling diabetes. Following the right lifestyle and dietary changes together with herbs and vitamins and minerals can assure a maximum control apart diabetes chromium remedy.