Best Nutritional Measures for People Living With Type 2 Diabetes

By Dr Mahsa Sheikh, Head of Research at REVIV

For people living with type 2 diabetes, strong evidence shows that an overall dietary pattern—particularly a Mediterranean-style, higher-fibre, lower-glycaemic diet—remains the foundation of blood sugar control. Specific ingredients can offer additional but modest glucose-lowering benefits when used consistently alongside standard therapy.

In this article, we explore the ingredients with the most robust evidence, and how they support metabolic health when consumed daily.

Across randomized trials and meta-analyses, the following ingredients demonstrate the most consistent glucose-lowering effects:

• Cinnamon (≈1–2 g/day of standardised extract)
Shown to reduce fasting glucose and HbA1c (6–9).

• Fenugreek
Rich in soluble fibre and 4-hydroxyisoleucine, supporting improvements in fasting glucose, post-meal responses and HbA1c (10–12).

• Berberine
In several trials, berberine demonstrates glucose-lowering effects comparable to some oral antidiabetic drugs, though long-term data remain limited (10,13).

• Curcumin (turmeric) and ginger
Provide modest improvements in fasting glucose, insulin resistance and inflammation (14–16).

• Soluble fibre (oats, legumes, psyllium, flaxseed)
Reliably lowers post-meal glucose and improves HbA1c (5,9,16).

• Chromium and zinc
Offer small but meaningful improvements in glycaemic control, particularly when baseline status is low (16,17).

• Polyphenol-rich foods (berries, grapes, mulberries, chokeberries)
Enhance insulin sensitivity and blunt post-meal glucose excursions (18,19).

• Soy, nuts and flaxseed
Improve insulin resistance and overall metabolic markers through fibre, polyphenols and unsaturated fats (16).

While these ingredients can support better glucose control, they work best as adjuncts —not substitutes —for core dietary strategies and prescribed medications.

These ingredients target key metabolic defects in type 2 diabetes—including insulin resistance, excessive liver-derived glucose, rapid carbohydrate absorption, oxidative stress and inflammation—through complementary mechanisms:

Cinnamon enhances insulin signalling and slows carbohydrate breakdown in the gut (6–9).

Berberine activates AMPK, reducing liver glucose production and improving insulin sensitivity (10,13).

Fenugreek slows gastric emptying and stimulates insulin secretion (11,12).

Curcumin and ginger reduce inflammatory and oxidative pathways, improving cellular responses to insulin (14–16).

Soluble fibre delays glucose absorption, smooths post-meal peaks, improves satiety and supports the gut microbiome (5,9,16).

Chromium and zinc aid insulin storage, secretion and signal transduction (16,17).

Polyphenols in berries and grapes protect β-cells, inhibit carbohydrate-digesting enzymes and improve insulin action (18,19).

Soy, nuts and flaxseed support insulin resistance and cardiometabolic health via healthy fats, fibre and antioxidants (16).

When consumed daily, these ingredients contribute to smoother post-meal glucose responses and modest improvements in long-term markers like HbA1c. However, their benefits remain small relative to overall dietary quality, energy balance and medication optimisation.

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