Chromium is a trace mineral that plays a role in the way your body breaks down protein, carbs, and fats
It was once thought to be an essential mineral. However, new research suggests you won’t experience health issues if you don’t consume it. Still, it’s probably a good idea to include some chromium in your diet.
Chromium
By improving insulin sensitivity, chromium enhances your cells’ response to the hormone insulin, which your body needs to regulate blood sugar levels.
For this reason, people with type 2 diabetes may want to add higher chromium foods to their diet. However, it’s essential to note that people are unlikely to achieve chromium’s glycemic benefits solely through food.
Many foods contain chromium, and you can take this mineral as a dietary supplement. Its Daily Value (DV) — that is, the amount you should aim to consume per day — is
Grape juice is an excellent source of chromium. Just 1 cup (240 mL) provides a whopping
However, the chromium content in grape juice may vary greatly depending on agricultural and manufacturing processes. This is also true of other fruits and vegetables.
Your body generally absorbs a low proportion of the chromium in your diet. However, evidence suggests that consuming vitamin C, also known as ascorbic acid, helps increase its absorption.
You may enjoy grape juice on its own or add it to a fruit smoothie.
In any case, be sure to opt for a version that comprises 100% grape juice with no added sugars. That’s because consuming too much added sugar links to type 2 diabetes, heart disease, dental cavities, and obesity.
If your goal in increasing chromium intake is to improve blood sugar management, grape juice, however, isn’t a great choice due to its high carbohydrate and low fiber content. The minimal amount of chromium won’t protect against the rapid increase in blood sugar from the juice.
Eating whole wheat products may help you increase your chromium intake.
Whole wheat English muffins are particularly high in the mineral. For example, one standard-sized (58-gram) muffin provides
Other whole wheat baked goods provide smaller amounts of the mineral but may still help you increase your intake.
You can use whole wheat flour as a substitute for all-purpose flour in almost any recipe.
Brewer’s yeast — also called baker’s yeast — is an ingredient used in beer and bread making.
It’s a type of fungus known as Saccharomyces cerevisiae, and it happens to be a rich source of chromium, providing
People also use brewer’s yeast as a nutritional supplement to increase a recipe’s protein content.
Stores typically sell brewer’s yeast in powder form, which you can add to yogurt, smoothies, or sprinkle on top of a salad.
If you’re not fond of grape juice, you could go for orange juice to add chromium to your diet, though it provides lower amounts of the mineral.
One cup of orange juice contains
However, a serving of 3/4 cup of orange juice packs
As with grape juice, try to stick to 100% orange juice. Check the ingredient list and avoid varieties containing added sugar. Orange juice is not an ideal choice for blood sugar management.
Animal-based proteins are good sources of chromium. A 3-ounce (85-gram) serving of beef provides
Other animal-based protein sources provide less chromium than beef, but could still help add more of the mineral to your diet.
These include turkey and chicken breast. A 3-ounce (85-gram) serving of turkey breast provides 1.7 mcg of chromium or 5% of the DV, while the same serving size of chicken breast provides 0.5 mcg or 1% of the DV.
Beef, turkey, and chicken also provide vitamin B12, also known as cobalamin. Your body
Tomato juice is a highly nutritious and refreshing drink.
A 1 cup (240 ml) serving provides
It likewise boasts high amounts of vitamins, including vitamins A, C, and E. It also contains antioxidants, especially lycopene, which links to a reduction in the risk of prostate cancer.
However, tomato juice from a can is typically high in salt, which may lead to increased blood pressure in some people. There are low sodium tomato juice products available, too.
Apples are healthy and nutritious, and they also contain some chromium.
One medium (200 gram) apple provides
Apples are also a great source of soluble fiber and a group of antioxidant compounds called polyphenols. These compounds link to a reduction in the risk of heart disease.
Apples are a great on-the-go snack that’s available all year round. You can explore different ways of enjoying apples, such as adding them to salads or baking them into chips.
Green beans — or string beans — may also help you increase your chromium intake.
A half-cup (73 gram) serving of green beans contains
Furthermore, green beans are low in a type of compound called FODMAPs. This stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.
FODMAPs are a group of carbs that don’t absorb well in the small intestine. The bacteria in your colon ferment them, which can lead to bloating, gas, pain, and other digestive symptoms. This may be an issue for individuals with digestive conditions such as irritable bowel syndrome (IBS).
You may boil, steam, or microwave green beans and enjoy them as a side dish or nutritious snack.
There are fewer than 10 case reports of of apparent chromium deficiency, and all of these occurred in people receiving total parenteral (IV) nutrition.
There is no evidence that chromium deficiency occurs in people who consume food.
Chromium is a trace mineral that may help regulate blood sugar and cholesterol levels by facilitating the breakdown of triglycerides and fats.
You can consume it in various foods, including fruits, vegetables, meat, and whole wheat products. As such, you’ll probably get all the chromium your body needs by following a balanced diet.