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Diet & lifestyle tips for 

healthy glucose levels

by Dr Nina Bailey BSc (Hons), MSc, PhD, RNutr

Understanding insulin resistance

Glucose is the breakdown product of carbohydrates that serves as the body's primary source of energy. Blood glucose levels rise after meals and the pancreas reacts by releasing the hormone insulin, which allows glucose to enter cells and bring blood levels back to a normal range. Insulin resistance is when the body's cells don't respond properly to insulin, making it harder for glucose to enter the cells. As a result, blood glucose levels stay high, and the pancreas responds by producing more insulin to compensate. High insulin can not only lead to weight gain but to cravings for more carbohydrate-based foods, which further exacerbate the problem. The inability to utilise glucose properly and the consequential elevated blood glucose can lead to lack of energy and focus, as well as feelings of fatigue. Because insulin resistance is also linked to metabolic dysfunction, affecting blood pressure regulation and how the body processes fats and sugar, individuals with poor blood glucose control can also be at risk of developing high blood pressure and issues with cholesterol and triglycerides, which, in turn, can affect heart and brain health. The HbA1c (glycated haemoglobin) is a simple blood test that measures how well the body processes glucose over a three-month period. A raised HbA1c level can indicate a person’s risk of insulin resistance and risk of developing health complications. Getting your HbA1c checked routinely and taking steps to manage healthy blood glucose levels through some simple diet and lifestyle changes can lead to a significant improvement to health. 

 

Eating a blood sugar friendly diet and staying hydrated

Low-glycaemic foods, like whole grains and non-starchy vegetables, cause a slower and more gradual rise in blood glucose and require less insulin to manage that rise, helping to reduce insulin spikes. In contrast, foods high in refined sugars (high-glycaemic foods) or simple carbohydrates, like white bread, pasta, or sugary snacks, can cause a quick spike in blood glucose. The pancreas overcompensates by releasing too much insulin, which causes glucose levels to drop too quickly (known as a ‘sugar crash’), leading to feelings of tiredness. Avoiding refined carbohydrates and sugary foods and increasing intake of high-fibre non-processed foods can slow glucose absorption helping to maintain healthy blood glucose levels. 

 

 

Vegetables like potatoes, sweet potatoes and carrots are a good source of energy and nutrients but should be eaten in moderation because they are high in starch, which is a form of sugar. Try keeping the skin on potatoes to ensure a higher fibre intake, and try to include non-starchy vegetables with meals, like broccoli, cauliflower or salad vegetables, which are generally more nutrient-dense and have less impact on blood glucose levels.  If you are partial to foods like pasta and rice, opt for whole-wheat pasta and brown rice. How we cook our food also affects the impact it has on blood sugar levels. For example, when we cook starchy foods and then allow them to cool, they form resistant starch, which is harder to digest and slows the rate at which glucose is released. This means that foods like cold pasta, rice and potatoes will have a more favourable impact on blood glucose than when eaten freshly cooked, even after reheating. Overcooking vegetables can also increase the rate at which they release glucose. Opt for steaming over boiling and try to aim for "al dente" for pasta and veggies like carrots, broccoli, and cauliflower.

 

While staying hydrated isn’t directly linked to ‘flushing’ out excess glucose, it is important to drink plenty of water because dehydration is linked to higher blood glucose levels.

 

Regular exercise supports glucose management
Even without insulin, muscles can use glucose as a source of fuel, and simple exercise, such as walking, running or cycling, has been shown to lower blood glucose levels and increase the body’s sensitivity to insulin. A recent 2024 study showed that taking a brisk walk around 15-30 minutes after eating can significantly lower post-meal glucose levels (1). 

 

Prioritise sleep 
Studies show that people who regularly go to sleep late and achieve less than 6 hours of sleep at night are more at risk of developing insulin resistance and are at a greater risk of developing diabetes (Tsereteli et al., 2022). Cortisol (a stress hormone) naturally drops at night, allowing insulin to work optimally. Long-term high cortisol (which can be due to stress or poor sleep) can lead to high blood glucose and insulin resistance. Getting into a habit of going to bed and waking up at the same time every day and aiming for a minimum of 7 hours a night can help regulate cortisol and insulin levels.
 

Manage stress
Normal pressures of work and home life, emotional stress and poor sleep can all lead to elevated cortisol. Taking time out to manage stress through gentle exercise or stress management techniques can help lower cortisol and improve how the body utilises glucose. Studies show that relatively simple techniques, such as deep breathing, can lower stress and improve HbA1c levels even in individuals with diabetes (2). Adopting healthy sleep patterns and staying hydrated are also essential for managing stress-related levels of cortisol.

 

Supportive nutrients for insulin resistance and blood sugar balance
While ashwaganada and magnesium can help manage stress and lower cortisol, berberine and chromium are both commonly used supplements for directly supporting healthy blood glucose levels. When taken together, berberine and chromium may have complementary effects. Berberine improves insulin signaling, while chromium enhances insulin action.

Berberine improves insulin sensitivity

Berberine is a natural compound found in several plants, and is well-known for its ability to help regulate healthy glucose levels by improving insulin sensitivity and helping cells take up glucose more efficiently. Although berberine is well known for its capacity to control blood glucose and cholesterol levels and promote overall metabolic health, it is a bulky, insoluble compound that is notorious for its poor uptake. In addition, both the gut lining and the blood-brain barrier contain P-glycoprotein, a protein essential for restricting the absorption of certain substances and their subsequent transfer from the bloodstream to the brain. When it comes to berberine, P-glycoprotein works by pumping berberine back into the gut lumen, further lowering absorption and promoting excretion. Berberine’s extremely low bioavailability will limit its effectiveness. Choosing an optimised berberine supplement over a standard berberine HCl is beneficial to obtaining the full benefits.

 

Introducing Berbevis® Berberine Phytosome® for 10x improved absorption

Berbevis Berberine Phytosome has been developed using strategies to overcome absorption barriers, limit berberine side effects and prolong berberine’s action in the body and brain. Berberine is combined with a lipid phytosome delivery system to increase bioavailability, providing enhanced absorption, retention and effectiveness. The phytosome incorporates Enovita® grape seed extract, a P-glycoprotein inhibitor that stops berberine from returning to the gut lumen. As Enovita also functions as a natural antioxidant, its presence in the Berberis phytosome guards against the negative effects of conventional berberine supplements. Pea protein is included and acts as a carrier in the phytosome matrix, further helping optimise berberine absorption. This high absorption formula improves berberine uptake by 10x compared to standard berberine HCl, and with no unpleasant side effects (3).

Berberis phytosome offers a number of clinically demonstrated health benefits:

Berberine and metabolic health

A 2012 meta-analysis of 14 studies found berberine to be as effective as Metformin in lowering HbA1c, fasting blood glucose, and post-meal glucose levels (4). However, the side effects reported from these studies include diarrhea, nausea, abdominal distension with constipation one of the most common complaints after berberine intake. The improved bioavailability and tolerability of Berbevis lead to clinical benefits without these common side effects. 


Berbevis 550mg twice daily has been shown to significantly improve blood sugar profiles, optimising both glucose and insulin, thereby supporting conditions like type II diabetes and Polycystic Ovary Syndrome (PCOS). Berbevis modulates insulin resistance, based on a reduced HOMA index (a validated mathematical method used to directly correlate blood glucose and insulin) while also helping to rebalance lipid profiles (cholesterol and triglycerides) (5).

 

Berberine and weight loss

Berberine is also known as an AMPK activator (AMP-activated protein kinase). This ‘metabolic master switch’ allows the body to boost metabolism by optimising how energy is used. When activated, AMPK triggers the body to favour fat burning over fat storage, making it a promising target for weight loss. Clinical evidence has demonstrated that a single daily dose of 550mg Berbevis phytosome favourably affects body composition, promoting a healthier weight and fat-to-muscle ratio. (6) Berberine Phytosome & Chromium is ideal for those with slow metabolism seeking to boost their metabolism for weight loss.

 

Berberine and heart health

In addition to its effects on metabolic health and blood sugar regulation, berberine also provides benefits for heart health through its lipid-lowering benefits. In addition, AMPK activation not only affects metabolism but also relaxes blood vessels, leading to lower blood pressure. A single 550mg daily dose of Berbevis phytosome has been demonstrated to decrease total cholesterol and triglycerides (7).
 

Berberine and brain health

The brain consumes roughly 20% of the body’s glucose-derived energy, making stable glucose levels essential for cognitive health (8). Berberine may therefore have advantages for brain health by supporting the brain’s cellular energy metabolism. However, the brain is protected by the blood-brain barrier (BBB), a tightly regulated gateway that limits the entry of certain substances. Similar to how P-glycoprotein limits the absorption of berberine, its presence in the BBB also impedes its entry to the brain. The inclusion of Enovita grapeseed extract means that the berberine in Berbevis Berberine Phytosome is not hampered by the presence of P-glycoprotein and that, by improving brain glucose control, berberine may have benefits for cognitive health.
 

Chromium picolinate
Chromium (as picolinate) can help with blood sugar control (enhanced insulin activity and improved glucose metabolism), particularly in chromium-deficient individuals or those with existing insulin resistance. Diets low in whole grains, vegetables, and unprocessed foods may lack sufficient chromium, and diets that are high in refined sugar can increase chromium excretion. In addition, the absorption of chromium decreases with age and during times of stress. Because chromium helps with glucose metabolism, insufficient intake or increased loss could worsen blood sugar control. Evidence from meta-analyses supports chromium’s benefits at doses around 200mcg per day (9, 10).

 

Support metabolic health with Berberine Phytosome & Chromium

Berberine Phytosome & Chromium has been expertly formulated by Igennus nutrition scientists to provide dual action support for blood glucose management.  Each capsule provides 550mg Berberine Phytosome combined with 200mcg chromium picolinate. With no unnecessary additives and using only hypoallergenic ingredients, Berberine Phytosome & Chromium is suitable for vegans and vegetarians and for those following halal and kosher diets.

Clinically studied doses, synergistic benefits

Berbevis phytosome optimises berberine absorption by x10 compared to standard berberine

Enriched with grape seed extract to minimise the unpleasant side effects of standard berberine

Isolated from the roots of Indian Barberry Berberis aristata using a gentle water extraction technique

Easy to swallow, clean label capsules


Directions for use

Take 1 capsule, ideally around 15 to 30 minutes before a meal. This allows berberine to be absorbed into the blood before digestion begins. Do not exceed 2 capsules daily.

REFERENCES

1. Bellini et al., Exercise Prescription for Postprandial Glycemic Management. Nutrients. 2024 Apr 14;16(8):1170. https://pmc.ncbi.nlm.nih.gov/articles/PMC8912639/
2. Surwit et al., Stress management improves long-term glycemic control in type 2 diabetes. Diabetes Care. 2002 Jan;25(1):30-4.  https://pubmed.ncbi.nlm.nih.gov/11772897/

3. Petrangolini G et al., Development of an Innovative Berberine Food-Grade Formulation with an Ameliorated Absorption: In Vitro Evidence Confirmed by Healthy Human Volunteers Pharmacokinetic Study. Evid Based Complement Alternat Med. 2021 Nov 27;2021:7563889. https://pubmed.ncbi.nlm.nih.gov/34904017/

4. Dong et al., Berberine in the Treatment of Type 2 Diabetes Mellitus: A Systemic Review and Meta-Analysis Evid Based Complement Alternat Med 2012 Oct 15;2012:591654. https://pubmed.ncbi.nlm.nih.gov/23118793/

5. Rondanelli et al., Berberine Phospholipid Is an Effective Insulin Sensitizer and Improves Metabolic and Hormonal Disorders in Women with Polycystic Ovary Syndrome: A One-Group Pretest-Post-Test Explanatory Study. Nutrients. 2021 Oct 19;13(10):3665.  https://pubmed.ncbi.nlm.nih.gov/34684666/

6. Cesarone et al., Borderline hyperlipidemia preventive management with Berberine PL in asymptomatic prevention of early atherosclerosis. Minerva Gastroenterol (Torino). 2024 Mar;70(1):10-15. https://pubmed.ncbi.nlm.nih.gov/37856087/

7. Cesarone et al. Borderline hyperlipidemia preventive management with Berberine PL in asymptomatic prevention of early atherosclerosis. Minerva Gastroenterol (Torino). 2024 Mar;70(1):10-15.  https://pubmed.ncbi.nlm.nih.gov/37856087/

8. Mergenthaler et al., Sugar for the brain: the role of glucose in physiological and pathological brain function. Trends Neurosci. 2013 Oct;36(10):587-97. https://pmc.ncbi.nlm.nih.gov/articles/PMC3900881/

9. Suksomboon  et al., Systematic review and meta-analysis of the efficacy and safety of chromium supplementation in diabetes. J Clin Pharm Ther. 2014 Jun;39(3):292-306. https://pubmed.ncbi.nlm.nih.gov/24635480/

10. Tarrahi  et al., The effects of chromium supplementation on lipid profile in humans: A systematic review and meta-analysis of randomized controlled trials. Pharmacol Res. 2021 Feb;164:105308. https://pubmed.ncbi.nlm.nih.gov/33197598/

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Our expert nutritionists and in-house medic are here to answer your questions and advise about supplementation, dosing and contraindications. Do you have a question about one of our products or have a specific health goal in mind?

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