Lifestyle strategies and medications are the main ways to manage type 2 diabetes. In addition to these conventional approaches, some plant remedies, herbs, and supplements may offer benefits, particularly in managing insulin resistance and promoting weight loss. In diabetes, the body either does not produce enough insulin or produces insulin that it does not use effectively. Herbs and supplements cannot cure diabetes and cannot be a standalone treatment. However, some, combined with conventional treatment, may relieve diabetes symptoms and reduce the risk of complications.
It's crucial to remember that the Food and Drug Administration (FDA) does not regulate herbs and supplements, so some products may contain different herbs and fillers. A person should speak with a healthcare professional before starting any herbs or supplements, especially if they are taking other medications. Herbs and supplements can cause interactions with prescription medications, and some may be toxic if people take large amounts of them.
Understanding Insulin Resistance
Insulin is a hormone released by the pancreas in response to increased blood sugar levels. The job of insulin is to enable glucose to enter your muscle, fat and liver tissue, where it can be used for energy or storage. After a meal, as blood sugar rises, insulin is released, allowing glucose to move out of the blood, and stabilizing blood sugar levels. Insulin sensitivity refers to how sensitive the body tissue is to insulin. A person with low insulin sensitivity has insulin resistance and is at higher risk of developing type 2 diabetes. Fatigue, weight gain, brain fog, increased hunger, frequent infections and increased thirst are all symptoms of insulin resistance. Untreated insulin resistance can even lead to type 2 diabetes.
Insulin resistance occurs when your cells do not respond well to insulin, meaning that your tissues can not take up glucose as well as they should. To compensate, your pancreas continues to pump out more insulin to keep the blood glucose in the normal range. This can help in the short term, but in the long term the pancreas cannot keep up with the demand, leading to prediabetes and type 2 diabetes.
There is not one cause of insulin resistance, instead, it seems to be due to a number of lifestyles, environmental and genetic factors. Many of these also contribute to what is known as metabolic syndrome, or overall metabolic dysfunction in the body. Metabolic syndrome is defined by high blood sugar, low levels of HDL (good cholesterol), high levels of triglycerides, an increased waist circumference, and high blood pressure. All of these factors together increase a person’s risk of developing a number of conditions including cardiovascular disease, diabetes, stroke and other cardiovascular conditions.
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Increased weight is strongly associated with insulin resistance. Not only is a higher weight a risk factor for insulin resistance, but insulin resistance can also lead to weight gain. This is because the cells can not respond to the rise in blood sugar levels, causing more glucose to be stored as fat. Fat concentrated in the midsection, known as visceral fat, is most associated with insulin resistance. A waist circumference of greater than 40 inches for men or 36 inches for women is strongly associated with insulin resistance. If the cells can not respond to the rise in blood sugar levels it will cause more glucose to be stored as fat.
A sedentary lifestyle or decreased physical activity is also associated with insulin resistance. Regular physical activity has been shown to increase insulin sensitivity and reduce inflammation, both playing a role in the prevention of insulin resistance and diabetes.
Genetic factors such as a family history of type 2 diabetes and insulin resistance can also increase your risk. However, it is important to remember that lifestyle factors such as diet, exercise, sleep and stress management are the main determinants of metabolic health. Both acute and chronic stress have also been associated with metabolic syndrome and the development of insulin resistance. This is due to the rise in cortisol that is triggered by stress. Cortisol causes an increase in both blood glucose levels and insulin levels, leading to an increased risk of developing insulin resistance.
Herbs and Supplements for Insulin Resistance and Weight Loss
Several herbs and supplements have been studied for their potential benefits in managing insulin resistance and promoting weight loss.
Aloe Vera
Aloe vera is a common plant with various uses. Many people are aware of its benefits for the skin, but it may have others, including slowing the progress of type 2 diabetes.
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One older review, published in 2013, looked at the use of aloe vera to treat symptoms of diabetes in rats. The findings suggested that aloe vera might help protect and repair the beta cells in the pancreas that produce insulin. The researchers believed that this might be due to aloe’s antioxidant effects.
A 2016 study showed that aloe vera might help lower levels of both fasting blood glucose and hemoglobin A1C. The A1C test is one test that helps doctors diagnose and monitor diabetes. Another 2020 review looked into animal cell studies and found other evidence to support earlier findings, concluding that aloe vera might help:
- increase insulin levels
- boost the health and number of related cells in the pancreas, known as islets
- protect against diabetic kidney disease, depression, and anxiety by reducing oxidative stress
- boost eye health, as seen in one rodent study
These results appear promising, but ensuring that aloe vera is safe and effective for people with diabetes will require further human research.
People who use aloe vera may add its juiced pulp to a drink such as a smoothie or take it as a supplement in capsules. People should not ingest aloe vera skin care products. Anyone interested in using aloe vera products to help treat diabetes should speak with a healthcare professional, who may need to adjust current medications accordingly.
Cinnamon
Cinnamon is a fragrant spice that comes from the bark of a tree. It is a popular ingredient in sweets and baked goods, as well as some savory dishes.
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This spice may add sweetness to a dish, limiting the need for sugar. It is popular among people with type 2 diabetes for this reason alone, but it may also have other benefits.
A 2016 review found evidence from human studies that cinnamon may improve levels of fasting plasma glucose (FPG) or hemoglobin A1c (HbA1c). However, most participants continued their hypoglycemic medications during the study. Further, only four out of 11 trials reached ADA treatment goals: FPG <7.2 millimoles per liter (mmol/L), or 130 milligrams per deciliter (mg/dL), and/or HbA1c <7.0). While HbA1c is one marker that doctors look at when monitoring diabetes, the levels of lipids, cholesterol, and insulin sensitivity are also important.
In another review, researchers concluded that a cinnamon supplement’s effect on lowering lipids or reducing fat mass was inconclusive. In addition, a 2019 review of 16 studies found evidence that cinnamon could help reduce fasting blood glucose and insulin resistance in people with prediabetes and type 2 diabetes. In all of the investigations, the researchers noted that the results might depend on:
- the type of cinnamon, as different types contain different amounts of the active ingredient
- the dosage of the supplement
- individual responses
- any other current medications
It is important to note that, overall, most of the relevant studies did not involve human participants. There is a lack of evidence about how cinnamon supplements may affect people. Before scientists can confirm the effects of cinnamon as a treatment, they need to conduct more research.
People can use cinnamon:
- in baked goods
- in teas
- as a supplement
Anyone thinking of using cinnamon supplements should speak with a healthcare professional first.
Bitter Melon
Momordica charantia, or bitter melon, is a medicinal fruit. People cook it and enjoy it in many dishes. Practitioners of traditional Chinese and Indian medicines have used bitter melon for centuries. More recently, researchers have been looking into its properties.
There is some evidence that bitter melon may help manage diabetes. In a 2020 study, 90 participants took either bitter melon extract or a placebo. Those who took the extract had lower fasting blood glucose levels after 12 weeks but no difference in HbA1c levels. In addition, a recent review notes that people have used many parts of the plant to help treat diabetes, often with positive results.
Taking bitter melon in the following forms may lead to reduced blood sugar levels in some people:
- seeds
- blended vegetable pulp
- juice
- supplements
Bitter melon can be an acquired taste, and taking supplements may make it more palatable.
Please note that there is not enough evidence to support using bitter melon instead of insulin or other medications for diabetes. However, it may help people rely less on those medications. A person should speak with a healthcare professional before starting any herbals as they may interact with current medications.
Milk Thistle
People have long used milk thistle to treat different ailments, especially as a tonic for the liver.
Silymarin, the extract from milk thistle that scientists have paid most attention to, is a compound with antioxidant and anti-inflammatory properties. These may make milk thistle a useful herb for people with diabetes.
Many results of investigations into the effects of silymarin have been promising, but not promising enough for experts to recommend the herb or its extract alone for diabetes care, according to one review from 2016.
The authors of research from 2018 found modest evidence that milk thistle might help lower glucose levels in people with diabetes. They also warned that, while people generally tolerate the herb well, milk thistle could lead to:
- nausea
- diarrhea
- bloating
As with any supplement, it is best to speak with a healthcare professional before trying it.
Fenugreek
Fenugreek is a seed that may help lower blood sugar levels. It contains fibers and chemicals that help slow down the digestion of carbohydrates and sugar.
There is also some evidence that the seed may help delay or prevent the onset of type 2 diabetes. Findings of a three-year investigation from 2015 noted that people with prediabetes were less likely to receive a diagnosis of type 2 diabetes while taking powdered fenugreek seed.
The study involved 66 people with diabetes who took 5 grams of the seed with 200 milliliters of water twice a day before meals and 74 healthy participants who did not take it.
The researchers concluded that taking the seed preparation led to a reduction in blood sugar resulting from increased insulin levels. They also found that the preparation led to reduced cholesterol levels.
However, some questions remain, and scientists need further research.
A person can:
- use fenugreek as an herb in cooking
- add it to warm water and drink it
- grind the seeds into a powder and consume it
- opt for a fenugreek supplement in capsule form
Gymnema Sylvestre
Gymnema sylvestre is an herb that comes from India. Its name means “sugar destroyer.” People widely use it in Ayurvedic medicine. One 2019 review of cell and rodent studies reported gymnema could:
- reduce blood glucose levels
- increase antioxidants
- decrease stress
- lower cholesterol and triglyceride levels
- decrease body weight and inhibit fat accumulation
- increase insulin production
- lower inflammation
One human study found those who took a mint containing gymnema reported a lesser desire for sweet treats such as chocolate. However, it did not include people with diabetes as participants. Still, it may help people with diabetes who would like help reducing their sugar intake.
Using either the ground leaf or leaf extract may be beneficial, but a person should speak with a healthcare professional beforehand.
Ginger
Ginger is another herb that people have used for thousands of years in traditional medicines. People often use ginger to help treat digestive and inflammatory issues.
In 2015, a review found that it could also help treat diabetes. The researchers concluded that ginger lowered blood sugar levels but not blood insulin levels. As a result, they suggested that ginger might reduce insulin resistance in people with type 2 diabetes.
However, the way that ginger accomplished this was unclear, and the team called for more research to confirm the findings.
A small 2017 study found that ginger could reduce both fasting blood glucose and HbA1c levels.
People can take ginger:
- by adding it powdered or fresh and thinly sliced to raw or cooked dishes
- brewed into tea
- as a supplement in capsule form
- by drinking it in ginger ale
Berberine
Berberine is one of many nitrogen-containing alkaloids, a group of naturally occurring compounds that include substances such as morphine, nicotine and caffeine. There are more than 3000 years of history in using the stem, stem bark, roots, and root bark of plants in the genus Berberis for medicinal purposes. In traditional Chinese medicine, berberine-containing herbs such as Chinese goldthread (Coptis chinensis) and Amur cork tree (Phellodendron amurense) have been used to treat gastrointestinal disorders, diarrhea, infections, and inflammation.
The clinical research on the effects of berberine indicate that it may help reduce body fat. In a trial of 80 individuals with nonalcoholic fatty liver disease, those who took berberine every day for three months had a decrease in weight, triglycerides, and cholesterol levels. Other studies demonstrated that berberine lowers blood glucose and, unlike metformin, it has a favorable influence on the lipid profile.
The herb’s effect on weight loss is thought to be a result of its ability to improve insulin resistance. Berberine may improve insulin sensitivity by promoting glucose uptake; when the body’s cells receive their dose of dietary glucose they signal a feeling of fullness to the brain, resulting in less hunger.Berberine may activate an enzyme called adenosine monophosphate-activated protein kinase (AMPK). Known as a “metabolic master switch” AMPK regulates energy metabolism and promotes fat oxidation. Berberine may inhibit the activity of certain enzymes involved in fat production and storage, such as fatty acid synthase and acetyl-CoA carboxylase.
Some studies suggest that berberine may have an impact on appetite control and food intake. It has been found to influence the release of leptin and ghrelin, two hormones involved in hunger and satiety.
Other Herbs for Weight Loss
Many herbs and spices have been shown to fight cravings and boost fat burning and weight loss.
- Fenugreek: Several studies have found that fenugreek may help control appetite and reduce food intake to support weight loss.
- Cayenne Pepper: Some research shows that capsaicin can slightly boost metabolism, increasing the number of calories you burn throughout the day and may also reduce hunger to promote weight loss.
- Oregano: It contains carvacrol, a powerful compound that may help boost weight loss.
- Ginseng: Many studies have suggested that this powerful plant could aid weight loss.
- Caralluma Fimbriata: It’s thought to work by increasing levels of serotonin, a neurotransmitter that directly affects appetite.
- Turmeric: Curcumin supplements might have positive effects on BMI. Taking the supplements alongside increasing exercise and making other lifestyle changes would be an effective way to see the weight loss benefits of curcumin supplementation.
- Black Pepper: It contains a powerful compound called piperine, which supplies both its pungent flavor and potential weight-lowering effects.
- Green Coffee Bean Extract: It’s made from coffee beans that haven’t been roasted and is high in chlorogenic acid, which is thought to account for its potential weight-lowering effects.
- Cumin: Researchers concluded this regime had positive effects on their weight management.
- Cardamom: It’s used worldwide in both cooking and baking but may also support weight loss.
Lifestyle Adjustments
- Getting adequate high-quality sleep is important for a number of functions in the body, but recent research has shown it is especially important for healthy metabolic function. It is recommended to aim for 7-9 hours of high-quality sleep, and getting less than 5 hours of sleep per night has been shown to decrease insulin sensitivity, increase sugar cravings, and is considered a risk factor for developing insulin resistance.
- Exercise is one of the best ways to improve your insulin sensitivity. Exercise helps to move sugar into the muscles for storage, with benefits lasting 2-48 hours after exercise. Both cardiovascular and resistance training have been found to be beneficial, so the best kind of exercise is the type that you enjoy, and will participate in on a regular basis. In addition, some weight loss can perpetuate even more weight loss, which can lower your risk of insulin resistance. Studies have also found that exercise has a positive impact on insulin sensitivity, independent of weight loss. It is generally recommended that adults engage in 150-300 minutes of low-intensity or 75-150 minutes of vigorous exercise per week.
- Research has demonstrated a link between chronic stress and insulin resistance and metabolic dysfunction. Many people have a number of stressors in their modern life, including relationships, finances, work, and family. It is important to identify chronic sources of stress and work on stress reduction and stress management techniques. The link between stress and insulin resistance is due to the release of a number of stress hormones in stressful situations, leading to an increase in blood sugar. Historically, an increase in these stress hormones would mobilize fat and glycogen stores, increasing blood glucose, and allowing us to react to a physical threat, but because modern stressors rarely require a physical response, this increase in blood glucose is not used to energize our fight or flight response, meaning the glucose is not being used. Repeated stress can lead to a constant rise in blood sugar, leading to an increased risk of insulin resistance.
- Nutrition is a key component of maintaining a healthy weight and preventing or reversing insulin resistance. A diet based on whole foods, including fruits, vegetables, nuts, seeds, and high-quality protein has been shown to be most beneficial for blood sugar regulation.
- Fruits and vegetables: These are rich in vitamins, minerals, antioxidants, water and fibre. Vitamins and minerals are key for proper cellular and metabolic function, and water and fibre work together to slow digestion, blunt blood sugar spikes and increase satiety.
- Soluble fibre: Soluble fibre is found in food such as beans, legumes, oatmeal, whole grains, sweet potatoes and Brussels sprouts. Soluble fibre is a type of carbohydrate that your body can not digest, instead it helps to bulk up stool and feed the bacteria in your gut.
- Apple cider vinegar: Apple cider vinegar has increased in popularity over the past few years, mostly due to its ability to increase insulin sensitivity in those with insulin resistance and type 2 diabetes. A simple way to incorporate apple cider vinegar into your meals is to start meals with a small salad with a dressing of olive oil and apple cider vinegar.
- Low glycemic carbohydrates: When choosing carbohydrates, it’s important to select carbohydrates with a low glycemic load. Some smart choices include green vegetables, non-starchy vegetables, sweet potatoes, berries, whole grains, and full-fat dairy. In addition, it’s important to limit high glycemic types of carbohydrates, including refined sugars, refined grains, processed foods, and sugary drinks. When building a meal, it is important to build a balanced plate. A rule of thumb is to include a complex carbohydrate, a high-quality protein, a healthy fat, and a source of fibre in every meal. Eating all of these components together will help to slow the digestion of the meal, preventing a high blood sugar spike.
- Excessive weight, particularly in the belly area, has been associated with an increased risk of insulin resistance and increased risk of type 2 diabetes.
Important Considerations
Herbs and supplements may help with diabetes and weight loss, but there are some considerations to bear in mind.