Magnesium & Diabetes

Could one missing mineral affect your Diabetes? Your body needs it for energy, muscle function and blood sugar regulation. Yet it’s easy to overlook when planning your meals.

That mineral is Magnesium. People with Type 2 diabetes can lose more magnesium through urine, increasing their risk of deficiency. Here are five foods that can help you include more of it in your diet

1. Pumpkin seeds: Add a small portion to salads or sprinkle over your breakfast.
2. Flax seeds: Use them ground in curd, chutney or atta.
3. Sesame seeds: Include them in chutneys or sprinkle over cooked vegetables.
4. Almonds: A small handful makes a convenient addition to your day.
5. Whole moong: Include it in dal, chilla or cooked sprouts.

One simple habit is to combine pumpkin, flax and sesame seeds with saunf to make an unsweetened mukhwas. Have a teaspoon after a meal. Think of this as a small contribution to your daily intake. One teaspoon will not meet your entire requirement.

Most adults need roughly 310–420 mg of magnesium a day, depending on age and gender. Having insulin resistance does not automatically mean you need a higher dose or a supplement. Discuss supplementation with your doctor, especially if you have kidney disease.

Start by looking at what you regularly eat. Familiar foods can help you build a more nourishing plate.