How To Lower Insulin Levels

If you can lower your insulin levels, you can prevent the onset of type-2 diabetes.

Insulin is a hormone produced by your pancreas. It helps your body absorb energy from carbohydrates. Without insulin, you will have high blood sugar levels that can damage your eyes, kidneys and nerves.

It can also happen that insulin does not work as it should, forcing your pancreas to produce even more of the hormone. You can develop hyperinsulinemia when you have chronically high levels of insulin in your blood. This can lead to excessive weight gain and serious health problems like heart disease and cancer.

There are several dietary and lifestyle changes you can make to help keep your insulin levels low. Read on to find out more.

Dietary changes:

• Choose your carbs carefully

If you can curb the amount of carbohydrates in your diet, you will be able to lower your insulin levels. Carbs are notorious for raising blood sugar and insulin levels.

Scientists are in agreement that a low-carb diet can effectively lower insulin levels and increase insulin sensitivity.
The Mediterranean diet and the Atkins diet are two examples of low-carb diets as both these meal plans favour healthful, fibre-rich carbs.

When choosing carbs, select complex carbs – whole grains, fruit, vegetables and beans. Avoid refined carbs found in highly processed fast foods, foods made with refined flour like certain breads and pastries, cereals with added sugars and white rice. Eating lots of refined carbs can lead to several health problems, with high insulin levels being one of them.

• Say no to sugar

Foods with lots of sugar, like chocolates and energy drinks, will cause a spike in your inulin levels. Eating lots of sugar is associated with insulin resistance and may promote the development of metabolic disease. If there is one ingredient to watch out for, it’s sugar.

• Double up on plant proteins

The right daily portion of protein can help control weight and insulin levels. It does, however, matter where you get your daily intake of protein from.

A study done in 2018 found that the participants who mainly from their protein from plants, were less likely to develop type-2 diabetes than those who ate lots of red meat.

• Add these four superfoods to your diet

Adding the following foods can help manage your insulin levels:

1. Cinnamon

Recent studies suggest that cinnamon improves insulin sensitivity and prevents excessive insulin secretions. One study has shown that this spice works wonders especially if you have type-2 diabetes and a higher BMI.

2. Apple cider vinegar

While promising, studies on apple cider vinegar’s effect on insulin levels are still recent and the results of studies vary.
It does seem that this fermented food product helps reduce insulin production because it helps absorb sugar from carbohydrates and so reduces spikes in blood sugar after meals.

3. Green tea

Green tea has copious amounts of antioxidants and several studies suggest that it can combat insulin resistance.

4. Fatty Fish

The omega-3 fats in fatty fish like salmon, tilapia, cod, sardines, mackerel, herring, and anchovies can help you lose weight and reduce insulin resistance. If you do not like fish, you could try taking a fish oil supplement.

Lifestyle changes:

1. Move

• • • Do small physical activities

Avoiding a vegetative lifestyle can lower your insulin levels. One study found that the insulin level of people who were more active during the day instead of sitting still for long periods did not spike after eating a meal.

Interrupting long sedentary intervals with small physical tasks like hanging up the washing, gardening, or taking a stroll can keep your insulin levels in check.

• • • Get your heart beating and your muscles pumping

Getting your heart pumping can have powerful insulin-lowering effects and scientists agree that aerobic exercise can help people with high insulin levels significantly. Resistance training can also be beneficial as more glucose is needed when you build muscles. Because your muscles need more energy, insulin will work more efficiently.

2. Try intermittent fasting

Intermitted Fasting is not a diet but a pattern of eating. You fast for short periods of time and generally eat your meals within a certain time period each day.

There are different methods of intermitted fasting, with fasting every second day being on of them. A 2019 study suggested that alternate-day fasting is more effective in lowering insulin levels than reducing your daily calorie intake.
However, more research needs to be done and following this eating plan does not suit everyone.

Many people testify that intermitted fasting has helped them lose weight. Being overweight, especially having too much belly fat (visceral fat), can lead to insulin resistance. If you are overweight, you can speak to your doctor about a weight loss program for you.

3. Manage stress

The stress hormones adrenaline and cortisol can make it hard for insulin to work properly. Being in a fight-or-flight state for long periods can cause insulin resistance. It’s important to manage stress to ensure that your insulin levels stay in check. If you are stressed, take good care of yourself. Find time to do activities that you enjoy, journal, meditate or talk to a friend.

Takeaway

You can avoid developing diabetes by lowering your insulin levels. You can change your diet by cutting refined carbs and sugar and adding foods like cinnamon and fatty fish, which help lower insulin levels. Managing your weight and stress levels as well as having a physically active lifestyle will help fight inulin resistance.

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