If you’re anything like me, you LOVE a good in-season asparagus! But if you’re only mildly excited by asparagus then let me give you another reason – a BIG reason – to eat asparagus…
Chromium.
Chromium is a trace mineral in asparagus that helps insulin do it’s thanggg. It’s currently the most active component in Glucose Tolerance Factor (GTF). GTF plays a BIG role in blood sugar levels.
Chromium increases the action of insulin. So it’s no shock that being deficient in it can lead to insulin resistance.
Studies done on people with type 1 show that we tend to be depleted of trace minerals in general, chromium being one of them.
Two of the biggest factors that can deplete you is having diabetes (type 1 or 2) and/or having high blood pressure. And taking medications like antacids, calcium supplements, and Aspirin can lead to poor absorption of the trace mineral.
Speaking of Aspirin, see HERE why I chose to decline taking a daily baby Aspirin for my T1D pregnancy and what I chose to do instead.
Getting It From Your Diet
Chromium is in a lot of foods, but in very small amounts. Thankfully, the body doesn’t need a lot of it to operate optimally. Females, aged 14-40, require around 25 mcg and men, same age group, require around 35 mcg. Here are some foods with high counts:
- Asparagus: 10 spears contain 675 mcg (2700% DV)
- Brazil Nuts: 3.5oz nuts contains 100 mcg (400%)
- Broccoli: 1 cup contains 22 mcg (88% DV)
Show Me The Studies
While there have been tons of studies on people with type 2 diabetes taking chromium supplements and seeing improvement in glycemic control, there haven’t been any done on people with type 1.
Surprised? Probably not. Story of our lives…amiright?
HOWEVER….
“…studies with mouse models (with type 1 diabetes) found that chromium supplementation improved glycemic control.”
Pass The Asparagus
Just another reason to love asparagus.
If you want to learn more, check out some of the sources I used below.
Sources:
- https://restorativemedicine.org/library/monographs/chromium/
- https://pubmed.ncbi.nlm.nih.gov/9188189/
- https://www.eufic.org/en/whats-in-food/article/chromium-in-the-diet
- https://journals.lww.com/co-clinicalnutrition/Abstract/2015/11000/Chromium,_zinc_and_magnesium_status_in_type_1.11.aspx#:~:text=No%20chromium%20supplementation%20is%20needed,chromium%20supplementation%20improved%20glycemic%20control.
- https://pubmed.ncbi.nlm.nih.gov/26406393/
- https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/
I Want To Know,
What is your favorite way to eat asparagus? Favorite app, dish, meal, etc. Let me know in the comments below!
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10 Comments
Bacon wrapped asparagus is BOMB!
sure is!
I just realized…. i never eat asparagus…
so i ecosia’d “asparagus recipes” and found one for cheesy garlic asparagus. Done. Making some this week.
I LOVE the ecosia browser! and MMMmM! Cheesy garlic asparagus sounds delicious.
super interesting! i had no idea. thanks for this fun fact! and i will definitely be more mindful in including asparagus (brazil nuts and broccoli) in my diet.
you’re welcome!
i love it roasted. Roast it with a garlic pod and potatoes, carrots, onions and turnips. Use the slightest bit of olive oil and do not call me late for dinner.
That sounds delicious!
I take about three stalks and wrap them in half a slice of bacon and them grill them!
Delicious summer treat.
that sounds delicious!