GradedHealth

Blood Sugar & Metabolism

Which supplements, vitamins, foods and habits affect blood sugar & metabolism? Every claim graded by the strength of the published research.

  • Lowers the risk of type 2 diabetes in people with prediabetes — Vitamin D (Benefit, grade A: Strong)
  • Linked to lower type 2 diabetes risk — Anthocyanins (Benefit, grade B: Moderate)
  • Lowers blood sugar in type 2 diabetes — Berberine (Benefit, grade B: Moderate)
  • Linked to a lower risk of type 2 diabetes — Coffee (Benefit, grade B: Moderate)
  • Higher intake is linked to lower diabetes, stroke and heart failure risk — Magnesium (Benefit, grade B: Moderate)
  • Improves blood sugar control in type 2 diabetes — Magnesium (Benefit, grade B: Moderate)
  • Reduces the risk of type 2 diabetes — Mediterranean Diet (Benefit, grade B: Moderate)
  • Raises type 2 diabetes risk — Red Meat (Harm, grade B: Moderate)
  • Lowers blood sugar in type 2 diabetes — Strength Training (Benefit, grade B: Moderate)
  • Improves longer-term blood sugar control in type 2 diabetes — Walking (Benefit, grade B: Moderate)
  • Lowers the blood sugar rise after meals — Walking (Benefit, grade B: Moderate)
  • Lowers blood sugar — Anthocyanins (Mixed results, grade C: Limited)
  • Improves insulin resistance — Apple Cider Vinegar (Mixed results, grade C: Limited)
  • Lowers HbA1c, a three-month blood sugar test — Apple Cider Vinegar (Benefit, grade C: Limited)
  • Lowers blood sugar after meals — Apple Cider Vinegar (Benefit, grade C: Limited)
  • Lowers fasting blood sugar — Apple Cider Vinegar (Benefit, grade C: Limited)
  • Helps control blood sugar — Blueberries (Mixed results, grade C: Limited)
  • Improves blood sugar control in diabetes — Carnivore Diet (Benefit, grade C: Limited)
  • May lower HbA1c (blood sugar over the past few months) — Cinnamon (Mixed results, grade C: Limited)
  • May lower blood sugar after meals — Cinnamon (Mixed results, grade C: Limited)
  • May lower fasting blood sugar — Cinnamon (Mixed results, grade C: Limited)
  • Does not worsen blood sugar in type 2 diabetes — Eggs (No effect, grade C: Limited)
  • Linked to higher type 2 diabetes risk — Eggs (Mixed results, grade C: Limited)
  • Lowers fasting blood sugar — Garlic (Benefit, grade C: Limited)
  • Lowers blood sugar in type 2 diabetes — Ginger (Mixed results, grade C: Limited)
  • Lowers blood sugar (HbA1c) in type 2 diabetes — HIIT (High-Intensity Interval Training) (Benefit, grade C: Limited)
  • Can raise blood sugar — HMB (Harm, grade C: Limited)
  • Can cause low blood sugar with diabetes medicines — Intermittent Fasting (Harm, grade C: Limited)
  • Improves insulin sensitivity — Intermittent Fasting (Mixed results, grade C: Limited)
  • Lowers blood sugar in type 2 diabetes — Intermittent Fasting (Benefit, grade C: Limited)
  • Lowers blood sugar more when eaten early in the day — Intermittent Fasting (Benefit, grade C: Limited)
  • Helps control blood sugar — Kimchi (Benefit, grade C: Limited)
  • Improves blood sugar and cholesterol levels — NAD+ Supplements (Mixed results, grade C: Limited)
  • Naps are safe for blood sugar and metabolism — Napping (Harm, grade C: Limited)
  • Blunts the blood sugar rise after a meal — Oats (Benefit, grade C: Limited)
  • Helps control blood sugar in type 2 diabetes — Oats (Mixed results, grade C: Limited)
  • High intake raises type 2 diabetes risk — Poultry (Mixed results, grade C: Limited)
  • Improves blood sugar control in type 2 diabetes — Red Wine (Mixed results, grade C: Limited)
  • Irregular sleep is linked to heart and blood sugar problems — Sleep (Harm, grade C: Limited)
  • Sleeping more helps short sleepers eat less — Sleep (Benefit, grade C: Limited)
  • Social jet lag is linked to higher body weight — Sleep (Harm, grade C: Limited)
  • Weekend catch-up lowers the risk of diabetes and dementia — Sleep (Mixed results, grade C: Limited)
  • Lowers blood sugar in type 2 diabetes — Swimming (Benefit, grade C: Limited)
  • Raises type 2 diabetes risk — Ultra-processed food (Harm, grade C: Limited)
  • Lowers type 2 diabetes risk — Whisky and Spirits (Mixed results, grade C: Limited)
  • Kefir helps lower blood sugar — Yogurt and Kefir (Benefit, grade C: Limited)
  • Probiotic yogurt is linked to lower risk of gestational diabetes — Yogurt and Kefir (Benefit, grade C: Limited)
  • Yogurt is linked to lower risk of type 2 diabetes — Yogurt and Kefir (Benefit, grade C: Limited)

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