Sunday, 3 May 2020

Grocery Shopping in Germany (Compared to the USA).

Going grocery shopping in Germany has always been a stressful event for me.  On my first visit to Kaufland, a few days after moving to Germany, I unintentionally made a cashier very angry because I didn’t weigh my bananas before checking out.  Even after living in Germany for 13 months, it seemed like I always managed to do something wrong on each trip to the grocery store.  So I’m sharing 20 ways that grocery shopping in Germany is different so that you can be more prepared for what to expect.

Grocery Shopping in Germany (Compared to the USA).


Going to the store.
1| When you go.
Going Grocery Shopping in Germany | Photo by RHiNO Neal via Flickr.
Grocery stores in our small Bavarian town were typically open from 7am – 8pm on Monday – Saturday and closed on Sundays.  When I complained to some long-term expats about this, they informed me that just a few years prior the shops had closed at 6pm on weekdays and 2pm on Saturdays!  I can’t imagine how much harder that would have been, as Mr. Meena and I struggled to make it to the store before 8pm.

2| Transportation.
We didn’t have a vehicle during our year in Germany, so we usually walked to the store.  I’m not sure that I’ve ever walked to a grocery store in the USA – it’s usually not safe or feasible unless you’re in a large city.   But in Germany it was very common for people to walk, bike, or take the bus to the grocery store instead of driving.
There were three grocery stores within walking distance; however, walking to the grocery store means you have to carry your purchases home.  This is when I realized that groceries are quite heavy – especially bottled drinking water.  Since we could only carry so much per trip, we went shopping often and purchased a minimal amount of items on each trip.  Many Germans use roller carts to transport groceries home, but we never invested in one.
3| Preparation.
You’ll want to make sure you have a coin with you every time you need a shopping cart.  Alternatively, there are plastic key chains you can purchase that will unlock the carts (although we were never able to figure out where you can buy them).
Shopping carts at Kaufland. | Going Grocery Shopping in Germany.
Many times I went to the store without a coin and had to resort to comically balancing items in my arms.
Preparing to go grocery shopping in Germany also means you’ll need to compile a list with German key words and ingredients – I quickly discovered that most of my recipes were impossible (or very difficult) to make in Germany because the ingredients were not available.  Before heading to Germany you may want to practice making a few German meals so that you’re better prepared to cook with what items are available.

At the store.
4| Pfand return.
The first part of going grocery shopping in Germany is typically returning your beverage containers – almost every container you purchase will have the pfand symbol on it.
The pfand symbol. | Going Grocery Shopping in Germany.
When you purchase a container you pay a pfand, or deposit, on it.  These vary in worth, usually from five to 20 cents, and you get your deposit back when you return your empty containers to the store.  This encourages people to recycle (and to annoy you at the train station by asking if they can have your empty bottles).  It can be complicated, however, because you’ll need to remember which container came from which store as you can’t always return them to different places.
Soda bottles, water bottles, energy drink cans, beer bottles, etc. – you’ll get used to there being a pile of bottles somewhere in your living space.  There are pfand machines at the entrance of most grocery stores (although sometimes they are inside the store) where you exchange your bottles for a receipt that you can use when paying for your groceries.  We returned our bottles biweekly and usually had around two euros in pfand credits each time.
5| Price differences.
Grocery prices in Germany were cheaper overall compared to the USA.  We could purchase fresh bread for 15 cents, a large package of bratwurst for 2.50 euros, and quality beer for 70 cents.  If you eat what the Germans eat (sausage, bread, seasonal items) then you will definitely pay less than in America.  However, when I reviewed our cost of living in Germany, I was surprised that we were only spending about $50 less on groceries each month.  (This was partially because we purchased a lot of bottled water in Germany – something we almost never do in the USA – and we tended to seek out specialty foods that were less common in Germany and therefore more expensive.)

6| Produce selection.
I can purchase strawberries pretty much any time of year in the USA (although it’s not always financially wise to do so).  This is not the case in Germany, as produce is typically only available when it is in season.  Germans love local, organic produce, and many Germans prefer to buy their produce at the local farmers market instead of a chain store.  However, the focus on organic, non-GMO, and low pesticide use farming policies in Germany results in produce that is very small in size, doesn’t taste very good, and is often full of bugs.  I really missed the abundant produce selection from home.
Tomatoes. | Going Grocery Shopping in Germany.  Photo by Janine via Flickr.
7| Weighing and tagging your produce.
In some German grocery stores, such as Kaufland, you must weigh your produce before checking out.  A good indicator that you need to weigh and tag your produce is the presence of scale machines with digital screens in the produce section (and people using them).  If you forget to weigh your produce this causes a big problem at checkout because the cashiers don’t have built-in scales.  And even if they do have a scale nearby, the cashiers tend to get angry if you haven’t tagged your produce or if you’ve tagged it incorrectly.

8| Nearly everything is smaller.
One of my favorite things about grocery shopping in the USA is that I can buy things in bulk.  But I quickly learned that was not possible when grocery shopping in Germany.  For example, look at the difference in size between peanut butter from Germany (left) and peanut butter from the USA (right).
German vs. American peanut butter sizes. | Going Grocery Shopping in Germany.
Peanut butter can be hard to find in Germany and tends to be in small, expensive containers.  However, Germans are hopelessly obsessed with Nutella, which you can buy in large containers.  But in general, there aren’t very many large or bulk food items in your typical German grocery store.

9| Forget “American Items”.
No, seriously, forget them.  After a few months of living in Germany, I went on an American food item scavenger hunt where I sampled and reviewed food items marked as American.  Most of these foods were unsavory and downright confusing.
Even if you find an American specialty store, it’s unlikely the food will be exactly the same as in America.  For example, in Germany soda is made with sugar instead of corn syrup.  When we ordered some American soda from Amazon, it was actually the exact same soda made with sugar from the grocery store – with a higher price tag.  So, unless you are willing to order a care package from home, stay away from the so called American food items in German grocery stores.

10| Out of stock items.
I distinctly remember being confused when Kaufland ran out of bananas on a Saturday afternoon; it was the first time I’d ever seen an empty banana section.  This turned out to be a regular occurrence – with the bananas as well as other items.  The only explanation I’ve come up is that the stores don’t want restock fresh items late in the week.  Since they are all closed on Sundays, perhaps this is a way to keep items from spoiling in the meat, produce, and dairy departments.
In the USA, empty food shelves are usually only seen when there’s a big storm coming (or there is a hint of snow in the south).

Tuesday, 28 April 2020

The ultimate guide to shopping in Taipei

The shopping districts

The entire city is famous for shopping and so it’s hard to know where to even begin. We suggest starting with Ximending (below). This was once the city’s theatre district, but over time has developed into a vibrant and busy shopping destination. It was founded during the Japanese colonisation era and therefore has a similar feel to the Harajuku and Shibuya areas of Tokyo.
xi men ding in taipei
Neon lights glimmer above acres of stores, malls, restaurants, and bars. The pedestrian zone at the centre, close to Exit 6 of Ximen MRT (metro) Station, is a popular photo spot. Stores in Ximending are varied but gear towards a younger hip crowd, with high street brand names and cute accessory vendors (think Sanrio selfie-sticks and animal-shaped hats). Ximending is a good place to pick up some fun souvenirs and gifts.
red house theatre in taipei
The ‘Red House’ (above) is an iconic octagonal red building close to the MRT station, and on weekends there is a ‘creative bazaar’ with products for sale from young designers and college students.
Zhongxiao East Road, which runs through the Zhongzheng and Xinyi districts, is another popular entertainment and retail area, with busy stores, restaurants, salons and karaoke joints to occupy a fashionable young crowd. In between shopping, it’s the perfect place to observe the style of Taiwanese youth – watch them chatter with friends as they navigate through busy streets with bags of new purchases. And at the south end of Zhongxiao East Road, you’ll find one of the largest jade markets in Asia.

Songshan, near Taipei International Airport, is the business hub but is also a hugely popular shopping district with a giant wholesale clothing market and an equally impressive mall, the Core Pacific City Living Mall (above), which has thousands of domestic and international goods for sale. The wholesale clothing market is called Wufenpu, and is accessible by Houshanpi MRT Station. It is a chaotic market of bargain apparel and accessories but that’s the fun of visiting. The action kicks off from around noon to midnight.

The malls

It can get hot in Taipei, so air-conditioned malls are a staple in this city. However, there are some notable mentions that should be on the top of any shopping-based itinerary.
att 4 fun mall in taipei
ATT 4 Fun (above) consists of 11 floors of retail space with plenty of variety. International brands including Pull&Bear, Berskha, Forever 21, H&M and Zara are available as well as vintage clothing. On the sixth floor is the food court so that you can refuel (there are some super cute dessert cafes), and in the evening, you can review purchased goods up on the 10th- and 11th-floor bars over a glass of wine.

Guang Hua’s Digital Plaza (above) is the place to get electronics at amazing prices. It is a six-storey building at the intersection of the Zhongzheng and Da’an Districts. Established in 1973, it now attracts thousands of visitors each day from all over the world. The stores within the mall are market style and there is room to negotiate prices. On the sixth floor are repair shops and demonstration workshops for new electronic gadgets and launches.
taipei 101
The Taipei 101 mall (above) is most famous for its towering observatory. It held the title as the world’s tallest building between 2004 and 2009 and is an icon of the city. The shopping mall beneath is full of luxury stores including fashion giants Dior, Fendi and Miu Miu, and jewellery and watch brands such as Harry Winston, Tiffany and Rolex. The food court is probably the best in the malls here, with all kinds of local and international treats and a classy seating area.

The markets

The most famous market in Taipei is Shilin Night Market (below), close to Jiantan MRT Station in the Shilin District. It is a maze of streets and alleyways with hundreds of shops, food stalls, arcades and karaoke booths. The shopping is fun and prices can usually be negotiated.
shilin night market in taipei
There is everything from sunglasses to pyjamas to traditional souvenirs. What we especially love is the local cuisine with lots of healthy vegetarian options, and treats include bubble tea and the infamous stinky tofu. There is no need to abandon shopping in order to find food. Shilin Night Market is an exciting attraction, with a lively crowd, rich aromas, and colourful sights.
gloria outlets
Yonghe district’s Fuhe Bridge market (above) is a great one to visit for second-hand goods as you never know what kind of treasures can be uncovered. Street vendors come together to bring a range of antiques, souvenirs and pre-loved clothing. This market starts early – opening by about 6am and emptying by lunchtime. It is located underneath the Fuhe Bridge.

The outlets

There are a number of outlets on the edges of Taipei but the most popular include Gloria Outlets (below), not far from Taoyuan International Airport. Here you’ll find great discounts on brands including fashion from Calvin Klein, Jimmy Choo and Blue Way, accessories and jewellery from the likes of ICU, Police and Rado, homeware and electronics from Philips, LG and Roots Home, and under-gear from Wacoal, HOM, and Triumph.
gloria outlets
For something a little closer to the city, check out Mitsui Outlet Park in Linkou District. It is operated by the Japanese Mitsui Group and features brands such as Kate Spade, Levi’s, Uniqlo and Kent & Curwen.

Tips for first-time shoppers in Taipei

  • During the summer months from June to August, temperatures fluctuate around the 35-degree Celsius mark. So locals prefer to do their shopping after sunset, or in air-conditioned malls.
  • Taipei is a very busy and hectic city, so allow plenty of time for queuing and navigating through the crowds to reach desired stores.
  • In the markets, it is customary to haggle over prices. You will usually get an item at around three-quarters of the asking price.
  • Taipei is generally a really safe place to shop, but do still keep an eye on your belongings.

Saturday, 4 April 2020

Top Ten Shopping Tips

Many of us need a few simple reminders of how to shop smart. As many of you know, I became something of a shopping champion (by ‘shopping til I dropped’) until it became a problem for me (my shopping started to become compulsive). I knew that I had to develop a healthier relationship to shopping and over the course of a year, I did just that.
These days, I don’t shop so much but I know what makes for a successful shopping expedition. Let me share my top ten shopping tips with you.  I hope they help you to shop smart.
Don’t just get in the car and point it in the direction of your favourite shopping destination! Take a few moments to familiarise yourself with this list of savvy shopping strategies.

  1. Shop with a list. This is my number one tip for good reason. Many people overspend or buy things they don’t want, don’t need and never end up using because they haven’t prepared properly. This is your hard earned cash and precious time you are spending – it’s worth a few minutes of preparation, don’t you think? Sure it is (and remember, you’re worth it!). So, before you set off on your shopping trip, prepare. Review what you already have – in your closet, cupboards, home or garage, then write a list of the ‘gaps’ you have and the needs this item will fill. Make sure they are genuine needs – not frivolous wants (there’s a big difference between the two). And finally, remember to use that list when you shop! That list will be no good scrumpled up on the bottom of your bag or jammed into your pocket. Use it and only buy things that are on that list!

  2. Set a budget. Yes, oh yes – the “b” word. Budget. This is important. Many people overspend on things they don’t want, need or use because they had no parameters around their spending – they just went ‘hell for leather’. Not a smart way to shop. You need to set a ballpark figure (or a more precise one if you have the specific research on what you are shopping for to support it) on what you are going to spend on this trip, what is comfortable for you to spend and what makes sense for you to spend on this shopping trip. You want to feel great about this shopping trip long after the ink has faded on the receipt, right? And one way to do that is to make sure you don’t buy more than you can afford. Set your budget – and like the list – stick to it! Whatever your budget – $50 or $500 or $5000 –  stop shopping once you hit that limit.

  3. Pay with cash. The research is clear: we pay 20 – 50% more when we shop with magic plastic, whether it’s using a credit or debit card. There’s something about that magic plastic that can make us feel like we’re using Monopoly money, play money. Like it’s not real. Unfortunately, those credit card fees are very real! So once your list is prepared and you have a realistic budget you can stick to, withdraw your funds in cash and use only that cash for this shopping trip. Paying with cash feels more “real” and that’s what we want – to reconnect you to this shopping experience so you only buy things you genuinely need and will use. You’ll save a fortune and those impulse buys will seem far less alluring!

  4. Set a timeframe. Don’t allow yourself to meander around a shopping centre in an aimless fashion. Many people use shopping in a lollabout fashion, whiling away an afternoon in their favourite mall. Not a strategy I would promote or advocate. If you want to shop smart, this isn’t the way to go – no meandering shopping! Set a specific timeframe that you will complete your shopping in, and once that time is over, it’s time to head home. Your time is too valuable to spend it mindlessly anyway – once you’ve bought all you need (and nothing you don’t), stop shopping and turn your attention to something else for the day.

    color horizontal

  5. Pick the best time for you. Shopping can be a fatiguing and stressful activity if you don’t shop at a time that works well for you. Shopping when the malls and stores are most busy (such as late night shopping and Saturday mornings) can lead to shopping fatigue where you end up fractious and irritable – not a state in which smart shopping usually takes place. Remember that our physical environment affects us and overcrowded, jostling environments like congested shopping centres rarely bring out the best in anybody. So, pick a time to shop when you are going to be at your most alert and positive. And make sure that you take regular breaks or shop for shorter periods to avoid becoming fatigued.

  6. Shop alone. Many people find that shopping partners are more akin to accomplices in crime! They can egg us on to making purchases that we don’t want or need, and can have their own (sometimes unconscious) motives for encouraging us to shop. Perhaps they feel some sense of competition, or they want to live vicariously through us and our purchases. Whatever is going on for the other person, what they don’t have to live with is the consequences of your shopping – only you have to live with that. If you want to go shopping as a social activity, that’s okay – but make it a purely social activity with no purchasing allowed. Window shop, or have a bite to eat together, but don’t buy until you can go shopping on your own.

  7. Don’t shop when you are tired, hungry, lonely, bored or upset. This is not an exhaustive list of the emotional states that lead some people to overshop and end up buying things they don’t want or need. But they are some of the most common emotional triggers that prompt people to shop unconsciously and therefore not smartly. If you are feeling any of those emotions – you are tired, hungry, lonely, bored, and upset – don’t go shopping. Do something else until you feel on more of an emotional even keel.

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  8. Ask “where will I wear this? Too many of us buy impulsively with no thought to what we’ll do with the things we buy. Our hard earned cash and even more precious time is wasted on things that have no place in our closets, our homes or our lives. One way to short-circuit the impulse buying cycle is to imagine you already own the item you are considering buy. Fast forward through the ‘thrill of the kill’ and imagine that this item, the one you are holding in your hand right now, belongs to you: you purchased it and now it’s yours. Imagine it in your closet/home, really see it there. Now consider: are you still excited about it? Or has the shine worn off it just a little bit (or a whole lot)? So many of us don’t stop for even a moment to consider if we really need this item, and so we end up taking home things we never use. What a waste.

  9. Remember that the sales person is there to sell to you! No matter how friendly or pleasant a sales person is, here is the fact you cannot avoid: they’re in it for the sale. Yes, they may care that you walk out only with items that suit you and that you will use. But they want you to walk out with something. That’s what they are there for – to sell you something, or to maintain a relationship with you whereby you keep coming back. That’s their business. Sales people, no matter how charming and helpful they are, aren’t there to be our friends. They may engage in friendly behaviours, but their purpose is singular: to sell us something. Today. Be mindful of this so that you only buy items you need and will use – not because an effective sales person talked (or guilted) you into it.

  10. Don’t buy just because it’s on sale. ‘Sale’ really is a four-letter word! Accompanied by the word ‘shoe’, it is possibly responsible for more impulse shopping than almost any other word! Remember that a bargain is not a bargain if it’s not you, doesn’t fit correctly, you don’t love it, or it doesn’t fill a legitimate gap you have and is therefore a real need. Spending money on a $20 shirt or shoes or make-up or a DVD or scented candles or a Batman clock or anything else that you never wear (or wear only once) or use is a waste of that $20. We justify it by saying “oh it’s on sale, it’s only $20” but those $20 add up. You wouldn’t throw $20 out the window, so don’t throw your hard earned cash out the window on items that appear to be a ‘bargain’ due to their discounted sale price. Only buy items on sale when it’s something that is on your list and is within your budget.

Wednesday, 4 March 2020

Essential Fitness Tips

The 5 Most Essential Fitness Tips For Women Who Have No TimeIn the process of losing weight and staying fit, women often end up making mistakes like eating too less, not working out as per their body type and expecting instant results.
It is essential to concentrate on having a balanced diet comprising all the nutrients, and compliment it with regular workouts by making exercise a fun activity rather than a boring task.
"Fitness is a long and tedious process, especially for women who have to deal with weight loss. With a personal trainer guiding the aspirant throughout the session, the users are motivated to work out every day and also have an efficient session of burning more," said Ankit Gupta, co-Founder of Ludis, India's first audio fitness training app.
Here's a fitness guide for the new-age women who are too caught up with their work, having no time for fitness:
1. Healthy Breakfast- a must!
A healthy breakfast with the inclusion of fiber and glucose is imperative to retain energy for the entire day. Out of all the three-time meals, breakfast is the most important one which should be light, healthy and nutritious. Choose food that is rich in fiber, protein, calcium, vitamins, and glucose as it provides energy for the entire day, fulfilling the requirements of the body.
2. Replace junk food with healthy snacking
The very first rule of maintaining a fit body is to remove unhealthy junk and oily food from their daily routine as it will affect your exercise routine and immune system. So switching to healthy snacking rich in protein, calcium, fats, carbs, minerals, and fiber will help in maintaining weight and reducing the risk of several diseases.3. Follow a structured exercise pattern
One should prepare a structured exercise pattern to be followed daily with simple exercises like walking, running to tone the body. It is advised that women should exercise for at least three hours in a week to reach their fitness goal.
4. Keep your body hydrated
"When we exercise we lose a lot of sweat for which water is the best source that revives the body with immense energy for the day. Drinking water in regular intervals will help you avoid dehydration leading to a healthier you, " said experts Anmol Gupta, co-founder, and trainer at Ludis and Manisha Ahlawat, Managing Director, Vivafit.
5. Cut out the carbs
Women should avoid refined carb-rich foods like cookies, chocolates, honey and white rice as they spike your blood sugar level, produce more insulin and increase the amount of fat in your body. Therefore the daily diet should extensively be rich in protein, calcium, and vitamins. 

Wednesday, 5 February 2020

10 of the Best Herbs and Supplements for Diabetes

Can herbs or supplements help you control your diabetes? These 10 have shown promise in lowering blood sugar, boosting insulin sensitivity, reducing high blood pressure and cholesterol, and more.

Gymnema sylvestre

gymnema powder in a mortar and pestle bowlMARILYN BARBONE/SHUTTERSTOCK
  • Main use: Lowering blood sugar
  • Typical dosage: 200 to 250 milligrams twice daily
This plant’s Hindi name, gurmar, translates as “sugar destroyer,” as the plant is regarded as one of the most powerful herbs for blood-sugar control. It’s believed to work by boosting the activity of enzymes that help cells use glucose or by stimulating the production of insulin. Though it hasn’t been studied ­extensively, it’s not known to cause serious side effects. A 2017 study published in the journal Appetite found that among 51 healthy participants, those who drank tea containing Gymnema sylvestre reduced their liking for sweet foods, an effect that could have implications for obese and overweight people. Try these healthy habits to prevent diabetes.

Bitter melon

bittermelon in a basketBUTSAYA/SHUTTERSTOCK
  • Main use: Lowering blood sugar
  • Typical dosage: 50 to 100 milliliters (approximately 3 to 6 tablespoons) of the juice daily
The aptly named bitter melon is thought to help cells use glucose more effectively and block sugar absorption in the intestine. A study in the Journal of Ethnopharmacology compared bitter melon to a diabetes drug and found that it did reduce fructosamine in people with type 2 diabetes. However, a low-dose of the already approved medication did so more effectively. In a 2017 study on mice published in Evidence-based Complementary and Alternative Medicine, researchers suggest that bitter melon may reduce high blood glucose in type 1 diabetes. Gastrointestinal problems are possible side effects.
You can reverse type 2 diabetes with these science-backed strategies.

Magnesium

woman holding water in one hand and two blue capsules in the otherMIA STUDIO/SHUTTERSTOCK
  • Main use: Lowering blood sugar
  • Typical dosage: 250 to 350 milligrams once a day
Magnesium deficiency is not uncommon in people with type 2 diabetes, and it can worsen high blood sugar and insulin resistance. Research into whether using magnesium supplements improves insulin function and lowers blood sugar levels is inconclusive. If you do have diabetes, have your doctor check you for deficiency before supplementing with magnesium. “If you have kidney damage, which is fairly common in diabetes, your magnesium levels may already be too high,” Shane-McWhorter says. “Excess magnesium may cause low blood pressure and an irregular heartbeat.” These are signs that you’re not getting enough magnesium.

Prickly pear cactus

prickly pear cactus in a basketMONIKA SAKOWSKA/SHUTTERSTOCK
  • Main use: Lowering blood sugar
  • Typical dosage: If you eat it as a food, aim for 1⁄2 cup of cooked cactus fruit a day. Otherwise, follow label directions.
The ripe fruit of this cactus has been shown in some small studies, including a 2017 animal study published in Evidence-based Complementary and Alternative Medicine, that found the fruit to lower blood sugar ­levels in diabetic rats. However, the results of animal studies are not always transferable t humans. You may be able to find the fruit in your grocery store, but if not, look for it as a juice or powder at health food stores.  The fruit is also high in fiber.

Gamma-linolenic acid 

yellow capsulesCKP1001/SHUTTERSTOCK
  • Main use: Easing nerve pain
  • Typical dosage: 270 to 540 milligrams once a day
Gamma-linolenic acid, or GLA, is a fatty acid found in evening primrose oil. Preliminary clinical research suggests that taking GLA for six months or more may reduce symptoms of nerve pain in people with diabetic neuropathy. Avoid these bad eating habits for people with diabetes.

Chromium

chromium mineralCOLDMOON PHOTOPROJECT/SHUTTERSTOCK
  • Main use: Lowering blood sugar
  • Typical dosage: 200 micrograms once daily
A chromium deficiency is more common among individuals with type 2 diabetes. A popular belief is that taking chromium will help control their disease. However, a review of research published in 2016 in the Oxford Academic Nutrition Reviews suggests that the evidence supporting the benefits of chromium supplements for type 2 diabetes is mixed.

Bilberry

golden bilberriesMISNE/SHUTTERSTOCK
  • Main use: Protecting the eyes and nerves
  • Typical dosage: 80 to 120 milligrams two times per day of standardized bilberry extract
This relative of the blueberry contains powerful antioxidants in its fruit and leaves. These antioxidants, called anthocyanins, may help prevent damage to tiny blood vessels that can result in nerve pain and retinopathy (damage to the eye’s retina). Although bilberry is promoted most commonly for improving vision, the extract has been reported to reduce blood sugar levels. And another study on adults with metabolic syndrome saw that eating fresh bilberries stimulated insulin secretion, too.

Alpha-lipoic acid

yellow supplement capsulesPEOGEO/SHUTTERSTOCK
  • Main uses: Easing nerve pain, lowering blood sugar
  • Typical dosage: 600 to 800 milligrams a day
ALA, short for alpha-lipoic acid, neutralizes many types of free radicals—reactive oxygen atoms that can damage other cells. A build-up of free radicals, caused in part by high blood sugar, can lead to nerve damage and other problems. A 2015 study published in the Canadian Journal of Physiology and Pharmacology found that ALA helps both in the prevention and in the treatment of diabetes. As a treatment for diabetic neuropathy, says Shane-McWhorter, “ALA may help more with early nerve damage than with more advanced problems.” Other studies have shown a decrease in nerve pain, numbness, and burning. Learn key facts about diabetic neuropathy.

Ginseng

ginseng rootTARAPONG SRICHAIYOS/SHUTTERSTOCK
  • Main use: Lowering blood sugar
  • Typical dosage: 1 to 3 grams a day in capsule or tablet form, or 3 to 5 milliliters of tincture three times a day
Known for its immune-boosting and disease-fighting benefits, this Chinese herb has several positive diabetes studies behind it. Researchers have found that ginseng slows carbohydrate absorption; increases cells’ ability to use glucose; and increases insulin secretion from the pancreas. A team of researchers from the University of Toronto has repeatedly shown that ginseng capsules lower blood glucose compared to placebo pills in people with type 2 diabetes. These are the best superfoods for people with diabetes.

Fenugreek

fenugreek in a bowlSEA WAVE/SHUTTERSTOCK
  • Main use: Lowering blood sugar
  • Typical dosage: 5 to 30 grams with each meal or 15 to 90 grams with one meal per day
“Fenugreek is an herb that is thought to have a positive effect on metabolism and possibly blood pressure,” says Kellie Rodriguez, a registered nurse and director of the Global Diabetes Program at Parkland Health & Hospital System in Dallas. Yet, research is limited. The effect may be partly due to the seeds’ high fiber content. They also contain an amino acid that appears to boost the release of insulin. One small study, published in 2017 in the journal Ayu, suggests that eating fenugreek may reduce blood glucose levels in people with type 2 diabetes.