Right now 7 percent of the U.S. population—20.8 million adults and children—are walking around with this disease, although nearly a third of them don’t know it. Double that 20.8 million, and that’s how many Americans have blood sugar levels high enough to put them at risk of developing diabetes. The total economic cost of this disease in 2002 was about $132 billion in the United States—one out of every ten dollars spent on healthcare.

Obesity is on the rise, too, and that’s a big part of the Type 2 diabetes equation. “We’ve certainly seen an increase in obesity over the last few years, so we would expect to see an increase in diabetes,” says Linda S. Geiss, PhD, chief of diabetes surveillance at the Centers for Disease Control and Prevention (CDC). High-fat foods, sugary soft drinks, and a sedentary lifestyle pose a triple threat to our body’s coping mechanisms.

Minus the Sugar Coating

In the most common form of diabetes—Type 2, or noninsulin-dependent—the body either doesn’t produce enough insulin, or its cells are unable to properly use the insulin being produced. Why is that a problem? Insulin is a critically important hormone manufactured by the pancreas and used to change starch, sugar, and other foods into the energy required for everyday life.

Glucose, or sugar, is our basic fuel, necessary for all our cells, and insulin is the vehicle that transports it. But if glucose ends up in the bloodstream instead of the cells where it belongs, we’re in trouble. Basically, our cells begin to starve. Over time, excessive levels of glucose in the blood can cause heart, eye, kidney, and nerve damage, leading to an increased risk of heart attack, stroke, high blood pressure, blindness, kidney disease, pregnancy complications, and even gum disease associated with diabetes.

Lean Toward Leaner

The good news is that relatively simple changes in lifestyle can reduce the chances of developing diabetes. Michael Murray, ND, author of How to Prevent and Treat Diabetes with Natural Medicine, recommends olive oil as your main fat source, eating fish regularly, making fresh fruit your typical dessert, and enjoying plenty of whole plant foods.

Regular exercise is also critical. “The biggest drivers include the high prevalence of obesity, which in turn is driven by exercise habits and diet habits,” says Gene Barrett, MD, PhD, director of the Diabetes Center at the University of Virginia Health System. Distribution of body fat is important, too—visceral (abdominal) obesity can be a stronger indicator of diabetes than body mass index alone.

Sweet Success

Consider natural supplements to support your healthylifestyle choices, restore insulin sensitivity, and help counteract the possibility of diabetes.

American ginseng (Panax quinquefolium)

“Authorities now consider American ginseng the most evidence-based herbal therapy for Type 2 diabetes,” says Dr. Murray. Researchers suggest that American ginseng stimulates pancreatic cells to increase insulin production. Two trials in which American ginseng was used for eight weeks resulted in lowered fasting blood glucose. Additionally, this herb’s antioxidant qualities and nerve regeneration properties make it particularly attractive for treating diabetes, where nerve damage can be a factor.

Bitter melon (Momordica charantia)

This popular Chinese vegetable, also known as ampalaya or African cucumber, makes a frequent appearance in the treatment of diabetes. Numerous scientific studies note the effects of its dried leaves, seeds, and fruit in lowering blood sugar. In one recent study, rats fed a high-fat diet supplemented with freeze-dried bitter melon juice gained less visceral (abdominal) fat. Researchers concluded, “There are components in bitter melon that possess anti-obesity properties, which may be helpful for weight control and glycemic control.” Dr. Murray finds as little as two ounces of the juice effective in clinical trials.

Chromium

Perhaps the most widely studied supplement in the treatment of diabetes, chromium offers a number of positive results. This trace mineral is key for controlling blood sugar, and works closely with insulin to move glucose into cells. Without the proper amount of chromium, insulin activity is blocked and glucose levels begin to rise. A general chromium deficiency in the United States could be a factor in the skyrocketing number of people with diabetes. Supplementation has been shown to improve glucose tolerance, decrease total cholesterol, and increase HDL (healthy) cholesterol.

Fenugreek (Trigonella foenum-graecum)

Used extensively in diabetes treatment, fenugreek stimulates the release of insulin; in one human study, 15 g daily “significantly reduced glucose levels after meals.” Clinical and experimental studies find fenugreek seeds effective in treating both Type 1 and Type 2 diabetes, providing significant improvements in insulin sensitivity while reducing LDL cholesterol. In a double-blind, placebo-controlled study, an extract of fenugreek seeds improved glycemic control in patients with mild to moderate Type 2 diabetes while decreasing insulin resistance. How does it work? Researchers speculate that the high percentage of fiber (60 percent) may offer a partial explanation.

Garlic (Allium sativum)

Garlic (as well as onion) appears to lower blood sugar levels significantly while helping to reduce blood pressure and cholesterol. Use both liberally in the kitchen, and consider garlic supplements.

Gymnema (G. sylvestre)

Also called “the sugar destroyer,” gymnema can temporarily block the ability to taste sugar when applied to the tongue! Used for centuries in Ayurvedic medicine, gymnema (taken internally) controls blood sugar levels, reduces blood glucose, and increases insulin production. In one study of 22 patients with Type 2 diabetes, all had improved blood sugar control, and all but one were able to cut their drug intake after supplementing with gymnema extract.

Taking steps toward a healthy lifestyle and creating a program of thoughtful supplementation can leave a sweet taste in your mouth that is actually good for you.