Are dark chocolate, cinnamon, coffee and green tea enough to reduce blood sugar?

 Source: https://indianexpress.com/article/health-wellness

These days the internet is full of theories about how bitter polyphenols — the kind you find in dark chocolate, cinnamon, cloves, basil, coffee and green tea as well as in some fruits, vegetables, legumes, wholegrains, nuts and seeds — can lower the risk of diabetes. The logic goes that they reactivate taste receptors not only in the mouth but the gut. These in turn trigger secretion of hormones that may help lower a person’s risk of developing type 2 diabetes and obesity.

At first glance, the association between bitter polyphenols and improved metabolic health might seem compelling. After all, these compounds have been shown to have various beneficial effects in other contexts. However, attributing a straightforward, guaranteed diabetes prevention capability to them oversimplifies a complex issue.

Polyphenols or plant micro-nutrients have antioxidant, anti-inflammatory and potential metabolic effects. Bitter polyphenols, like those found in bitter melon, have been studied for their effects on blood glucose regulation. Some research indicates that these compounds may influence glucose metabolism by enhancing insulin sensitivity or modulating carbohydrate digestion. For instance, bitter melon contains compounds like charantin and polypeptides that may mimic insulin action or affect glucose uptake. However, these effects have been observed in controlled laboratory settings and animal models, with mixed results in human studies.

Clinical trials investigating the impact of bitter polyphenols on diabetes risk are limited and often yield inconclusive results. While some studies have demonstrated potential benefits, the evidence is not robust enough to conclusively state that bitter polyphenols alone can significantly reduce diabetes risk.

The impact of any single nutrient or food component on diabetes risk cannot be isolated from an individual’s overall dietary pattern and lifestyle. A diet rich in various polyphenol-containing foods is associated with better metabolic health. But that’s because these foods are also nutrient-dense and antioxidant-rich.

Besides, genetic and environmental factors contribute to individual responses to dietary interventions. What works for one person might not work for another, and the effectiveness of polyphenols in diabetes prevention can vary based on genetic predispositions and lifestyle factors.

Of the polyphenols that work for diabetes and obesity are curcumin, found in turmeric, resveratrol, which is found in grapes, peanuts and berries, quercetin, which is found in onions, catechin, which is found in cocoa and green tea.

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While incorporating bitter polyphenol-rich foods into a balanced diet can be part of a healthy lifestyle, relying solely on these foods as a preventive measure against diabetes is not advisable. A comprehensive approach to diabetes prevention includes maintaining a healthy weight, engaging in regular physical activity, and consuming a diverse range of nutrients from various food sources.