Adiponectin, a hormone produced by fat cells, has received a great deal of attention in recent years. This protein has been associated with beneficial outcomes in obesity, cardiovascular disease, and type 2 diabetes.1,2
These three conditions frequently occur in the same individual – this relationship has been termed metabolic syndrome.
Fat cells, it turns out, are not merely fat. Fat cells are metabolic factories and they are involved in both healthy and unhealthy processes. Too much fat, of course, leads to a range of negative health outcomes. Overweight and obesity are strongly associated with increases in type 2 diabetes and cardiovascular disease. More recently, overweight and obesity have been correlated to increases in risk for breast cancer.
But fat cells in and of themselves are not bad news. Fat cells become problematic when there are too many of them. Fat cells in normal quantities secrete a number of hormones involved in keeping the body healthy, including adiponectin.
In relation to diabetes, for example, adiponectin may reduce inflammation, improve insulin sensitivity, and improve glycemic control.
Adiponectin is also a work-horse in keeping the heart healthy and helping prevent cardiovascular disease.3 The hormone’s beneficial effects are produced by its direct action on cardiovascular tissue. Under stressful conditions adiponectin protects the heart and blood vessels by stimulating cellular responses and inhibiting inflammatory activity.
Also, low levels of adiponectin have good predictive value for development of cardiovascular disease. So it’s important for all of us to raise the levels of adiponectin in our bloodstream. How do we encourage our fat cells to produce more of this critical hormone?
The answer – like so much else in the ongoing effort to improve our health, welfare, and well-being – is consume more fruits and vegetables and more whole grains. Additionally, magnesium has been associated with increases in circulating adiponectin.
Magnesium is found in whole grains, green vegetables such as spinach, nuts, seeds, and beans. In addition, magnesium chelate supplements are an excellent source of this important mineral.
Fruits and vegetables and whole grains have low glycemic indexes. They contain complex carbohydrates that cause insulin to be released slowly and effectively. Additionally, these foods are very good sources of dietary fiber – fiber is partly responsible for increasing adiponectin levels.
For those who are gluten intolerant or who have celiac disease, many gluten-free whole grains are available. These include amaranth, quinoa, buckwheat, corn, brown rice, and montina.
Human physiology, the prevention and treatment of disease, and nutrition are deep and complex subjects. Two critical common denominators are the need for daily fresh fruts and vegetables and the need for daily servings of whole grains. A third necessary ingredient is to ensure we’re getting our daily requirements of vitamins and minerals.
The long-lasting benefits in the prevention and treatment of obesity, type 2 diabetes, and cardiovascular disease are profound.
1Cassidy A, et al: Plasma adiponectin concentrations are associated with body composition and plant-based dietary factors in female twins. J Nutr 139(2):353-358, 2009
2Qi L, et al: Dietary glycemic index, glycemic load, cereal fiber, and plasma adiponectin concentration in diabetic men. Diabetes Care 28(5):1022-1028, 2005
3Shibata R, et al: Adiponectin and cardiovascular disease. Circ J 73(4):608-614, 2009
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