Your pancreases produces insulin which converts the sugar from your blood and uses it to supply your body with energy. Too much of this though, can lead to serious health problems like obesity, heart disease and insulin resistance, where the pancreas produces even more insulin. If you’re suffering from diabetes or just generally want to watch your blood sugar levels here are some of the top ways to lower you insulin levels.
Table of Contents
- 1. A low-carb diet
- 2. Apple cider vinegar
- 3. Keep a track on portion size
- 4. Avoid sugar
- 5. Eat more cinnamon
- 6. Regular exercise
- 7 Live an active lifestyle
- 8 Avoid refined carbs
- 9. Consume more soluble fiber
- 13. Drink green tea
- 10. Reduce belly fat
- 11. Eat more of fatty fish
- 12. Make sure you're getting sufficient proteins
1. A low-carb diet
As carbs, proteins, and fats raise blood sugar and insulin levels; a low-carb diet helps lower insulin levels and increases insulin sensitivity. This proves helpful in people suffering from obesity, metabolic syndrome, PCOS (polycystic ovary syndrome), and diabetes.
2. Apple cider vinegar
Taking apple cider vinegar after a high carb meal helps prevent blood sugar spikes, and makes you feel full for longer, so you resist the urge for unnecessary or sugary snacks.
3. Keep a track on portion size
I know it’s difficult because food is amazing, but it really helps to keep track of your portion sizes. (link to how to enjoy the holiday season without gain weight) Your pancreases releases varied levels of insulin based on the amount of food you eat. So if you’re eating too much at any one time, this will cause an insulin spike in your body. Reducing calorie intake helps increase insulin sensitivity and reduces insulin levels in the obese and people suffering from type 2 diabetes and metabolic syndrome.
4. Avoid sugar
Too much fructose found in table sugar, agave, syrup, honey and high-fructose corn syrup promotes insulin resistance and causes severe spikes in your blood sugar levels. So avoiding or at least restricting your sugar consumption helps reduce and regulate insulin levels.
5. Eat more cinnamon
Cinnamon is not only a delicious spice loaded with healthy antioxidants, but also helps improve insulin sensitivity while reducing the body’s insulin levels. While its’ effects may vary from person to person, eating a teaspoon of it every day by adding it to whatever you eat helps significantly reduce your insulin levels. My favorite for fall is in sweet potatoes.
6. Regular exercise
Regular exercise is good for you and virtually all of you bodily systems. Activities like aerobic exercises, resistance training, or a combination of both help reduce insulin levels.
7 Live an active lifestyle
Just three hours a week. It may seem like a lot to some people, but don’t forget you can work in exercise to basically anything you do. Even getting up and moving around instead of sitting at the same place for prolonged periods prevent spikes in insulin levels after a meal.
All you need to do is some walking or some other moderate activities to reduce your body’s insulin levels. Of course, the more you exercise, the more you’ll gain it’s other health benefits too. If you have the time, there is no better way to treat your body right and keep it happy and on your side for years and years to come.
8 Avoid refined carbs
Many of the foods that make us full are full of things that aren’t good for us. Refined carbs, found in white bread and rice can lead to health problems if we’re not careful. Though they’re filling, most of the fiber and nutrients we want to digest are extracted during cooking and processing before it event gets to our plates.
Not only do these carbs lack nutritional value, they also have a high glycemic index which quickly raises your blood sugar levels. Replacing these refined carbs, which quickly get digested and absorbed, with some slow-digesting whole foods will help to lower insulin levels.
9. Consume more soluble fiber
Soluble fiber absorbs water to form a gel which slows down the movement of food through the digestive tract. This makes you feel full longer and prevents an insulin and blood sugar spike after a meal. It also feeds on the friendly-bacteria in your colon to improve gut health so you’ll be able to break down more fats and get them out of your system.
13. Drink green tea
Green tea not only contains antioxidants but is also linked to a wide range of other health benefits.
10. Reduce belly fat
Well, we knew this was coming right? Being overweight doesn’t help out your insulin levels, joints, heart, or really any other system in your body. That is why one of the best things you can do if you’re suffering from diabetes is often to lose some weight. This is probably the best singular thing you can do get your insulin levels in check.
11. Eat more of fatty fish
Fatty fish like sardines, mackerel and salmon not only provide high-quality protein and are the best sources of beneficial long-chain omega-3 fats, (link to article about omega 3 fatty acid) which help with a whole variety of body and brain development.
12. Make sure you're getting sufficient proteins
Eating enough of the right proteins helps control your weight and makes you feel fuller. However as protein stimulates insulin production, so that your muscles absorb amino acids, be careful not to eat too much.
So remember, as high insulin levels can lead to many health problems, it’s time you used these 13 tips to get control over it. As extra benefits, this will help you lose weight, lower your risk of diseases, and leave you feeling more energetic.