Achieve your HbA1c, blood pressure, and cholesterol targets with expert nutrition support: I want to hit my target!

The Prediabetes Nutritionist

Probiotics

How to Use Probiotics to Lower Your Blood Glucose

Learn how to use probiotics to lower your blood glucose and the types of probiotics to consider adding to your diet if you have prediabetes and type 2 diabetes.

Did you know that the bacteria present in your gut can influence your overall health? 

Indeed, Henri Tissier, a French microbiologist, was one of the first to notice this link. He found that breastfed babies had more bifidobacteria in their guts, which helped them avoid diarrhoea. On the other hand, formula-fed babies lacked these bacteria and struggled with repeated episodes of the condition. 

Probiotics - Gut bacteria

Since then, many studies have been conducted that support the link between gut bacteria and disease risk. Some of these studies have found links between diet, gut health, and type 2 diabetes.

It turns out that unhealthy diets can cause gut bacteria imbalances that promote insulin resistance and low-grade inflammation, leading to blood sugar imbalances and diabetes. 

Researchers have been looking into whether probiotics can help restore gut bacteria balance and lower blood sugar in individuals with prediabetes and type 2 diabetes.

Though the results have been mixed, there is solid evidence that probiotics can reduce inflammation and improve blood sugar control in these conditions. 

If you’re curious about how probiotics can help with prediabetes and type 2 diabetes and what probiotics you should consider adding to your diet, keep reading!

What are probiotics

According to the World Health Organisation, probiotics are “live organisms that can improve your health when taken in sufficient amounts” (Reid et al., 2019). The most important bacteria species that offer health benefits are Lactobacillus and Bifidobacterium. 

These bacteria are thought to help improve your immune system, lower your cholesterol levels, prevent cancer, and even reduce your blood pressure (Shi et al., 2016).

But remember, not all probiotics are created equal, so it’s important to consume a variety of them to get the most benefits.

probiotics bacteria

How Probiotics Affect Prediabetes and Type 2 Diabetes

So, while we know probiotics can help keep your gut bacteria balanced, we’re unsure how they prevent diabetes or improve glucose control.

Some scientists think that probiotic bacteria interact with each other to increase insulin secretion, sensitivity, and glucose control (Ding et al., 2021).

Recent research shows that probiotics can help increase hormones that promote satiety, which can help prevent overeating and diabetes.

And if you take probiotics with prebiotics, herbs, and other supplements, it might even help produce beneficial compounds that maintain gut lining integrity, reduce inflammation, and boost insulin sensitivity (Ding et al., 2021).

Probiotics - iru fermented  locust beans

Regarding animal models of diabetes, specific probiotic bacteria have been shown to improve glucose control.

Some of the probiotics that seem to work well include Lactobacillus acidophilus, Lactobacillus casei, Lactobacillus plantarum, Lactobacillus gasseri, Lactobacillus reuteri, and Lactobacillus rhamnosus (Bock et al., 2021).

For example, Lactobacillus casei has been shown to improve glucose tolerance, lower lipid levels, boost immunity, and reduce oxidative stress.

Meanwhile, Lactobacillus johnsonii has been shown to improve gut barrier integrity, and Bifidobacterium lactis has been shown to lower lipid and insulin levels (Bock et al., 2021).

And get this: a meta-analysis of 38 studies with over 2000 participants found that probiotics can reduce fasting blood glucose, insulin, total cholesterol, and triglycerides while also increasing high-density lipoprotein (HDL) or ‘good’ cholesterol levels.

However, probiotics didn’t seem to reduce glycated haemoglobin (HbA1c) or low-density lipoprotein (LDL) or ‘bad’ cholesterol levels in those studies (Bock et al., 2021).

Probiotics are actually pretty helpful in managing type 2 diabetes. Two separate studies found that people who took probiotics had significantly lower levels of inflammatory proteins and improved glucose control compared to those who didn’t.

They also showed lower levels of fasting blood glucose, HbA1c and insulin resistance (Ding et al., 2021; Ruan et al., 2015). So, if you’re dealing with type 2 diabetes, it may be worth considering adding some probiotics to your diet.

But wait, it gets better! Probiotics are also effective in preventing prediabetes from developing into full-blown type 2 diabetes. In a 24-week study, participants who took a probiotic and symbiotic supplement showed significant improvements in fasting plasma glucose, HbA1c and insulin resistance (Kassaian et al., 2018). 

What are the best sources of probiotics? 

Probiotics - foods

Probiotics are live bacteria and yeasts that are good for your digestive system.

They are present in certain dairy products and fermented foods like kefir, kimchi, pickles, sauerkraut, fermented millet (ogi), fermented locust beans (iru), fermented cassava and miso.

If you can’t access probiotic foods, supplements are a good alternative. 

To get the best benefits of probiotics, it’s important to take them daily as they only remain in your gut for a few days.

Eating prebiotic foods like asparagus, Jerusalem artichokes, onions and garlic will provide beneficial carbohydrates to feed probiotics and help them grow and multiply in the gut.

Research is still ongoing to determine the optimal amount of probiotics to consume daily. 

Tempeh - probiotics

In summary, probiotics are a valuable addition to your diet whether you are healthy or have prediabetes or type 2 diabetes. 

Probiotics are a beneficial addition to your diet, regardless of whether you are healthy, have prediabetes, or type 2 diabetes.

They can strengthen your immune system, maintain the health of your gut lining, decrease your blood glucose, insulin, HbA1c, cholesterol, and triglycerides, and boost your good cholesterol levels.

Remember to consume probiotics every day, either through food or supplements, to obtain their benefits. Always consult a doctor before taking supplements

REFERENCES

  1. Reid, G., Gadir, A.A., & Dhir, R. (2019) Probiotics: Reiterating What They Are and What They are Not. Frontiers in Microbiology, 10: 424. https://doi.org/10.2289/fmicb.2019.00424
  2. Kechagia, M., Basoulis, D., Konstantopoulou, S., Dimitridadi, D., Gyftopoulou, K., Skarmoutsou, N., & Fakiri, E.M. (2013) Health benefits of probiotics: a review. ISRN Nutrition, https://doi.org/ 10.5402/2013/481651
  3. Shi, L.H., Balakrishnan, K., Thiagarajah, K., Ismail, N.I.M., & Yin, O.S. (2016) Beneficial properties of probiotics. Tropical Life Sciences Research, 27(2): 73-90. https://doi.org/10.21315/tlsr2016.27.2.6
  4. Bock, P.M., Telo, G.H., Ramalho, R., Sbaraini, M., Leivas, G., Martins, A.F., Schaan, B.D. (2021) The effect of probiotics, prebiotics or synbiotics on metabolic outcomes in individuals with diabetes: a systematic review and meta-analysis. Diabetologia, 64: 26-41. https://doi.org/10.1007/s00125-020-05295-1.
  5. Ruan, Y., Sun, J., He, J., Chen. F., Chen, R & Chen, H. (2015) Effect of probiotics on glycaemic control: A systematic review and meta-analysis of randomised, controlled trials. PLOS One, 10(7): e0132121. https://doi.org/10.1371/journal.pone.0132121
  6. Kassaian, N., Feizi, A., Aminorroaya, A., Jafari, P., Ebrahimi, M.T., & Amini, M. (2018) The effects of probiotics and symbiotic supplementation on glucose and insulin metabolism in adults with prediabetes: a double-blind, randomised clinical trial. Acta Diabetologica, 55: 1019-1028. https://doi.org/10.1007/s00592-018-1175-2

DISCLAIMER: Not a substitute for medical advice – All content is for informational purposes only and is not intended to provide medical or nutrition advice or to take the place of medical/nutrition advice or treatment from your doctor or health professional. Since each person’s health conditions are very specific, viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. All content, including text, graphics, images, and information in this post/video, is for general information only and does not replace a consultation with your doctor/health professional.

  • First published: April 22, 2022
  • Updated: January 4, 2024

Was this post helpful?

This site uses Akismet to reduce spam. Learn how your comment data is processed.