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Saturday, 21 March 2026

8 supplements to avoid if you have high blood sugar

If you have high blood sugar, some supplements marketed for “blood sugar support” may do more harm than good. Here are supplements often used to lower blood sugar but that can interfere with glucose control or diabetes medications.

1. Chromium

Chromium is an element found in different types of foods. Most people get enough from food like English muffins, orange juice, or beef. However, some people may take a chromium supplement.

This element is thought to help insulin work better. Insulin is a hormone that allows glucose (sugar) from food to enter cells so the glucose can be used for energy. By doing this, insulin helps lower blood sugar levels after you eat. However, chromium may increase the risk of your blood sugar becoming too low. For instance, it may interfere with diabetes medications and lower blood sugar too much.

High doses of chromium may lead to health problems for people with liver or kidney disease.

2. Ginseng

Ginseng is an herbal supplement made from the root of Panax plants.

Ginseng may lower fasting blood sugar in the short term, but it may not be reliable for improving long-term control. A review article of multiple studies found that ginseng slightly lowered fasting blood sugar and improved insulin resistance (when your body doesn't respond to insulin as it should) in people with prediabetes or type 2 diabetes. However, ginseng did not improve long-term blood sugar control, as measured by A1C.

Ginseng can also unpredictably interact with diabetes medications.

3. Niacin (Vitamin B3)

Niacin, also called vitamin B3, is a vitamin found in foods and supplements. Most people get enough niacin from food like meats, rice, and bread. Issues—including those that affect blood sugar—usually only arise with high-dose supplements.

Niacin can raise blood sugar by worsening insulin resistance and increasing glucose release from the liver, especially at doses used in supplements rather than food.

4. Vitamin E

Vitamin E is found in foods and supplements. It acts as an antioxidant, helping protect cells from damage. Most people get enough from foods like nuts, seeds, and vegetable oils, which makes high-dose supplements unnecessary for many adults.

Research shows vitamin E does not consistently lower fasting blood sugar. While some studies found small improvements in A1C, insulin levels, and insulin resistance, the benefits were modest and inconsistent. Also, high-dose vitamin E may not have much of an effect on fasting blood sugar among people with diabetes.

5. Bitter Melon

Bitter melon is a vine-grown fruit that looks like a cucumber but tastes very bitter. It’s been used in traditional medicine and as a supplement for blood sugar control.

In a review that examined whether bitter melon is safe and effective for managing type 2 diabetes, researchers found bitter melon improved A1C more than the placebo but was less effective than diabetes medication.

More research is needed to understand how effective bitter melon is for people living with type 2 diabetes.

6. Fenugreek

Fenugreek is a clover-like herb with seeds that taste and smell like maple syrup. It has long been used as a spice and traditional remedy and is available as a supplement.

Some small studies suggest fenugreek may lower blood sugar in people with type 2 diabetes. But the evidence is inconsistent, and more research is needed to recommend it as a diabetes treatment. Plus, large doses of fenugreek may cause blood sugar to drop too low, especially if combined with diabetes medications.

7. Berberine

Berberine is a natural compound found in the roots and bark of several plants. It has long been used in traditional Chinese medicine and is commonly sold as a supplement for blood sugar health.

Research shows that berberine can significantly lower fasting blood sugar, A1C, and post-meal glucose levels in people with type 2 diabetes. Its effects appear strongest in people who start with higher blood sugar levels.

However, because berberine can strongly lower blood sugar, it may increase the risk of overly low blood sugar, especially when combined with diabetes medications.

8. Green Tea Extract

Green tea is a non-fermented tea made from fresh tea leaves and is rich in compounds like polyphenols, caffeine, and theanine.

Research suggests green tea compounds may improve insulin sensitivity, or how well your body responds to insulin. It may also help cells use glucose more effectively, increase insulin secretion, and modestly lower blood sugar. Much of this evidence comes from animal studies or high-dose extracts rather than everyday tea drinking.

All that being said: Green tea extracts can lower blood sugar unpredictably, especially at high doses or when combined with diabetes medications. This can increase the risk of low blood sugar. The caffeine content may also raise stress hormones and affect glucose control in some people.

Is There a Supplement for You?

Supplements have the potential to interfere with medications, lead to unpredictable blood sugar changes, or delay effective treatment. However, some supplements could work for you. A healthcare provider can help you decide what may be safe for you and what’s better left on the shelf.

If your provider says a supplement could work for you, make sure to find one that has been third-party tested. The U.S. Food and Drug Administration doesn't regulate supplements the same way it does food. Third-party testing ensures the ingredients listed on the label match those in the supplement. Look for a seal from third-party testers like SF International, USP (United States Pharmacopeia), or ConsumerLab.

What really happens when you eat eggs every day: Health benefits and side effects

Eggs are among the most debated foods on the plate, rich in nutrients, yet wrapped in years of cholesterol confusion. One large egg packs about six grams of high-quality protein, essential amino acids, and key vitamins along with minerals. Most of these benefits come from the yolk, which also contains roughly 180 mg of cholesterol, the number that long kept eggs under suspicion. In reality, for most people, eggs can easily be part of a balanced diet, nourishing, versatile, and satisfying in a way few other foods are. Scroll down to see what really happens when you eat eggs every day, the benefits, the cautions, and how to make them work best for you.

A single egg holds a whole lot of life. Six grams of complete protein. Every essential amino acid. A quiet crowd of vitamins, A, D, E, B12, folate, and riboflavin, and minerals like selenium and zinc. The yolk, once unfairly blamed, is where most of these nutrients live, making it the richest part of this small but powerful food.

That cholesterol number is what kept eggs under suspicion for years, turning a wholesome breakfast staple into a dietary villain. But the truth is gentler. According to Harvard Health experts, for most healthy people, eating one egg a day does not increase the risk of heart attack, stroke, or any other cardiovascular disease. In fact, when part of a balanced diet rich in fruits, vegetables, and whole grains - eggs can fit comfortably onto the plate.

What your body actually does with a daily egg

When you eat eggs consistently, your body adjusts. The liver makes less cholesterol to compensate for what’s coming in. The proteins in eggs help rebuild muscle tissue and keep you full for longer, steadying blood sugar and energy levels through the day.

Eggs are also one of the best sources of choline, a brain nutrient most people don’t get enough of. Choline supports memory, mood, and the way your body processes fats. A single egg gives nearly a quarter of your daily need. Pair that with lutein and zeaxanthin in the yolk, antioxidants that guard your eyes against early damage, and you’ve got a food that quietly works across multiple systems: muscle, brain, and vision.

For older adults, this daily dose can make a difference. Regular egg eaters tend to maintain better muscle mass and have stronger bones, partly because of the vitamin D in eggs that helps absorb calcium.

Where things can go wrong

Eggs aren’t villains, but they’re not saints either. Some people naturally absorb more cholesterol from food, which can push their LDL, or “bad” cholesterol, a little higher when they eat too many eggs.

Those with diabetes or prediabetes should also go easy, as balance matters more than quantity. Often, it’s not the egg itself that causes trouble but what comes with it: the butter, cheese, or processed meats on the side. And how you cook them makes all the difference.

How to make daily eggs work for you

The science is simple: one egg a day is perfectly fine for most people. If you love them, use one whole egg and one or two whites; that’s more protein and less cholesterol.

Balance the plate; toss in sautéed spinach, tomatoes, or millet instead of white bread or butter toast. The fibre helps your body process fats smoothly and prevents the bloating that sometimes follows an oily breakfast.

Think of eggs as a base, not the whole meal. Alternate them with lentils, paneer, or tofu during the week; your gut and heart both prefer variety.

Eating eggs daily isn’t a health gamble; it’s about context. Within a balanced, mostly home-cooked Indian diet with fruits, vegetables, and whole grains, an egg each morning supports muscle, brain, and heart health. What matters just as much is how you cook it—steamed, boiled, or lightly scrambled keeps nutrients intact and avoids the extra fats that turn a healthy habit into a heavy one. But if you already have high cholesterol, diabetes, or a family history of heart disease, moderation matters. One egg a day, cooked simply, is usually the sweet spot. Because, in the end, it’s rarely the egg that causes the harm, it’s what we pile on beside it. Eat it right, and that small oval of protein becomes what it was meant to be all along: nature’s simplest form of nourishment.

Check your pantry—these 10 items have most likely already gone bad

1) Breadcrumbs

No surprise here, but dried breadcrumbs last longer than regular bread. However, since it's still bread, you'll want to keep them away from any moisture, which can lead to mold. If stored properly in an airtight container in a cool, dark place, the breadcrumbs can last up to six months.

2) Brown Rice

If you prefer brown rice over white rice, you may want to double-check when you last bought that bag of brown rice. According to the USA Rice Federation, whole grain rice, or brown rice, has oil content in the attached bran, aleurone, and germ, making it more susceptible to oxidation. This gives it a shelf life of only around six months or opt for storing it in the refrigerator as a cooler climate will lengthen its shelf life.

3) Cornmeal

Cornmeal adds a crunchy finish to some recipes and is a great gluten-free alternative. The University of Missouri reports that it only keeps for about a year, but to make it last longer, store the cornmeal in a cool, dark, and dry place. Warm, damp conditions will cause mold to grow and a bad flavor and odor to develop. Avoid storing cornmeal near the dishwasher, oven range, or next to the refrigerator, as these areas can contribute to its deterioration and may even cause insects to hatch in the cornmeal (yuck!).

4) Crackers

Crackers are a beloved crunchy pantry must-have, but once opened, they spoil rather quickly. "[Crackers] absorb moisture from the air, leading to a stale product that loses its crispiness," says Sarah Harper MS, RD, LDN, and the creator behind Addy Bean says. In short, enjoy a box sooner rather than later.

5) Dried Fruit

The National Center for Home Food Preservation confirms that most dried fruit lasts anywhere from four months to one year. For instance, figs last around three months while raisins last the entire year. Since food quality is affected by heat, the storage temperature helps determine the length of storage. This means the higher the temperature, the shorter the storage time. Most dried fruits can be stored for one year at 60ºF or six months at 80ºF.

6) Nuts

Nuts are an easy-to-enjoy snack and are even better on the go. Unfortunately, the longevity of nuts is not very long. On the shorter end, pistachios last about three months, while almonds can last up to one year. If you're nuts about nuts, make sure you set up a six to 12 month rotation depending on your supplies.

7) Peanut Butter

This one may cause a pause, but there's a caveat here. Most commercial peanut butter lasts a while in the pantry if they're unopened like six to 24 months. On the other hand, natural peanut butter lacks preservatives and may only last several months unopened. Once opened, its shelf life dramatically decreases, so be sure to check the label. Most natural peanut butter must be stored in the refrigerator once opened.

8) Spices

Even though they're not technically food, spices don't last forever. “Ground spices lose their potency quicker than whole spices, as they are exposed to air and light," chef and certified nutritionist Norah Clark says. "Invest in whole spices and grind them when needed for better flavor."

9) Tortilla Chips

Another crunchy classic commonly found in kitchen pantries is a bag or two of tortilla chips. Just like with crackers, tortilla chips absorb moisture from the air, causing staleness and a loss of crispness. “You might notice a change in the texture of crackers or tortilla chips just days after opening,” Harper adds. All the more reason to make more homemade guacamole and salsa.

10) Whole Wheat Flour

Similar to brown rice, whole wheat flour contains bran, endosperm, and germ. These parts are packed with fiber and other nutrients, which is what gives whole wheat flour a shorter shelf life. According to Women’s Health, whole wheat flour keeps for up to three months at room temperature, and up to a year in the fridge or freezer. The same goes for oat flour and other whole-grain flour options.

People are just discovering the alarmingly high number of microplastics in rice - here's what to skip, according to 2 experts

With microplastics seemingly everywhere, it can be hard to stay up-to-date on what's safe to cook with, store your leftovers in, or even eat. Now another food is being put in the spotlight as something you may want to keep your eye on. In a recent Instagram video, Dr. Trisha Pasricha, MD, MPH, gastroenterologist and author of a book on all things gut health, revealed four common foods that have high amounts of microplastics - one of them being instant rice.

Eager to understand the issues more, as well as the recommendations she outlines in the video, we reached out directly to Dr. Pasricha to get more answers. We also spoke to Phoebe Stapleton, PhD, ATC, associate professor of pharmacology and toxicology at Rutgers University, to get her take on how these microplastics affect the body. Here's what they had to say.

What to Know About Microplastics in Rice

In the video, Dr. Pasricha references a 2021 study that says instant rice has about four times the amount of microplastics than regular uncooked rice. Why? A lot of it has to do with the packaging and processing instant rice undergoes. "It's pre-cooked, dehydrated, and often packaged in plastic pouches designed for microwave use. Each of those steps introduces more opportunities for plastic contact along the way," Dr. Pasricha says. "The packaging itself is part of the problem, especially when you add heat," however she adds that it's important to note the study was small and needs further investigation and replication.

Stapleton, who studies how toxic things affect the body, noted that various types of rice tested in the study were uncooked rice in fabric, paper, or plastic bags versus microwavable instant rice in plastic bags. She added that "the more processing a food has, the greater likelihood of contamination with micro- and nanoplastics," so it makes sense that instant rice, which has undergone more processing, contains more microplastics than regular rice.

How Microplastics Affect the Body

It's not up for debate: Both Pasricha and Stapleton confirmed that multiple studies have found evidence of microplastics entering our bodies. "Microplastics have been detected in human blood, lung tissue, the liver, placenta, breast milk, and even the brain." But it's not all doom and gloom. "Most of what we eat is likely eliminated in feces - the gut does a reasonable job clearing larger particles," Dr. Pasricha says. It's the smaller particles (under 10 microns) we need to be more mindful of because "they may cross the intestinal barrier and accumulate in tissues."

Scientists are still in the early stages of understanding their true impact. Some studies have associated microplastics found in arteries with increased risk of cardiovascular disease, inflammation, hormone disruption, and poor gut health. "That's unsettling - but it shows association, not causation," Dr. Pasricha says.

Stapleton similarly alluded that "the scientific community is working very hard to identify the health effects of micro- and nanoplastic exposure." While they know that microplastics are entering the body, "now we are working on understanding the cellular mechanisms letting them in, what those cellular interactions may mean from a health/disease perspective in each tissue, and how we could get them back out."

What You Can Do About It

The good news is you don't have to give up rice. Dr. Pasricha even admits she eats a lot of rice and isn't planning on giving it up anytime soon. The best thing you can do is wash your rice thoroughly before cooking it, which, according to the study, could reduce contamination by up to 40%. Skip the instant rice wherever possible, and try not to cook in plastic either. "Regular uncooked rice stored in paper, cloth, or glass packaging is the cleaner option. The goal is reduction, not perfection," Dr. Pasricha says.

Also, avoid reheating leftovers in plastic containers. "I got glass containers for when I need to store or reheat something instead. Make the easy wins, and don't let perfect be the enemy of good," Dr. Pasricha says. She also suggests reducing ultra-processed foods in general, as "most experts consider these the largest dietary source of microplastics, both from packaging and industrial processing."

Stapleton also suggests making other sustainable swaps to reduce exposure such as using "refillable water bottles, metal utensils, wooden kitchen utensils or cutting boards, reusable products, products that are less processed, [and] clothing made of non-polymer fibers. These choices also have an environmental bonus of less plastic disposal, meaning an attempt to limit future micro- and nanoplastic production."

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