4 Foods to Make New Mitochondria (Scientific Proof)

Cyrus Khambatta and Robby Barbaro are the co-founders of Mastering Diabetes. This coaching program reverses insulin resistance via low-fat, plant-based, whole-food nutrition, and the authors of Mastering Diabetes. Khambatta has been living with Type 1 diabetes since 2002 and has an undergraduate degree from Stanford University and a PhD in Nutritional Biochemistry from UC Berkeley. Barbaro was diagnosed with Type 1 diabetes in 2000 and has been living a plant-based lifestyle since 2006. He worked at Forks Over Knives for six years, has an undergraduate degree from the University of Florida, and has a master’s degree in public health from American Public University. Cyrus and Robby have been featured on the Rich Roll Podcast, Healthline, mindbodygreen, NPR, and PBS. Find Khambatta on Instagram and Barbaro on Instagram.

Cyrus is a seasoned expert who has dedicated over two decades to studying mitochondria and their role in health and disease. With a focus on mitochondrial physiology, Cyrus recently provided insight into how these tiny organelles are responsible for crucial bodily functions including energy production, insulin sensitivity, and overall metabolic health.

Major Lessons and Advice from Cyrus:

Importance of Mitochondrial Health:

- Mitochondria are present in all body tissues, except red blood cells, and are key for muscle growth, energy levels, mental clarity, heart function, and more.

- Mitochondrial dysfunction is linked to a host of metabolic disorders including insulin resistance, obesity, and cardiovascular disease.

Connection Between Mitochondria and Blood Glucose Levels:

- There's a close relationship between the functioning of mitochondria and blood glucose levels, with improvements in one often leading to benefits in the other.

Influence of Diet on Mitochondrial Function:

- Cyrus compares five diets (high-fat diet, calorie-restricted diet, ketogenic diet, fasting diet, and Mediterranean diet) and their effects on mitochondria, showing varying outcomes.

1. High-Fat Diet:

   - Found to decrease mitochondrial abundance and contribute to insulin resistance, suggesting it may impair mitochondrial function.

2. Calorie Restriction:

   - Shows positive effects by decreasing mitochondrial number yet increasing ATP production and reducing oxidative stress.

3. Ketogenic Diet:

   - Displays both positive and negative impacts with increased mitochondrial number and function but also potential harm in the long-term and increased risk for pre-diabetes and type 2 diabetes.

4. Fasting:

   - Similar to calorie restriction, fasting improves mitochondrial health by promoting an interconnected network of efficient mitochondria.

5. Mediterranean Diet:

   - Considered optimal for mitochondrial health, it increases mitochondrial biogenesis, function, and fusion due to its high phenolic content.

Specific Foods That Support Mitochondrial Function:

1. Soybeans:

   - Contain genistin, which improves insulin sensitivity and increases mitochondrial number in muscles.

2. Cacao Beans:

   - The polyphenol epic cakin in cacao is shown to enhance mitochondrial efficiency and increase physical endurance.

3. Resveratrol in Red Grapes:

   - While not a food per se, high concentrations of Resveratrol supplements demonstrate the ability to increase mitochondrial function and improve insulin resistance in type 2 diabetes.

4. Beets and Nitrate-Rich Vegetables:

   - Known to increase mitochondrial efficiency and athletic performance due to the formation of nitric oxide from nitrates, which promotes vasodilation and oxygen delivery.

Actionable Takeaways:

- Mitochondrial health is integral to overall metabolic function and can be improved with the right dietary choices.

- The incorporation of foods high in polyphenols and nitrates (like soybeans, cacao, beets, and other nitrate-rich vegetables) can help optimize mitochondrial function.

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- Cyrus advocates for a Mediterranean diet as the most comprehensive approach to improving mitochondrial health.

- The integration of these foods into one's daily regimen, paired with other healthy dietary practices, can help reverse insulin resistance and support metabolic well-being.