Harnessing Nature: Remedies to Reduce Insulin Levels

1. Eat low carb foods

Of the three macronutrients – carbohydrates, proteins and fats – carbohydrates raise blood sugar and insulin levels the most. Even though carbs are an essential part of most balanced, nutritious diets, a low-carb diet can be very effective for losing weight and managing sugar.

Carb restriction can be combined with insulin reduction to treat conditions that are truly insulin resistant, such as metabolic syndrome and polycystic ovary syndrome (PCOS). According to a 2009 study, people with metabolic syndrome were fed a low-fat or low-carb diet containing 1,500 calories and found that the low-carb group reduced insulin levels by an average of 50% compared to the low-fat group. There was a decline of 19%. Those on low carb diets also lost more weight. Overall, carbohydrates are usually an important part of a balanced diet, but adopting a low-carb diet has been shown to increase insulin sensitivity and help prevent obesity, diabetes, metabolic syndrome and PCOS.

2. Drink apple cider vinegar

 Apple cider vinegar may help prevent insulin and blood sugar spikes, especially when consumed with high-carbohydrate foods. One review found that consuming 2–6 teaspoons of vinegar (about 10–30 mL) per day improved the glycemic index of carbohydrate-rich foods. Another review of studies found that consuming vinegar with food affected both blood sugar and insulin levels. Consumption of this can help in controlling the glycemic index.

Researchers found that consumption of ACV significantly reduced fasting blood sugar.

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3. Eat less food

The food we eat produces different amounts of insulin, but eating large amounts of foods that cause your body to produce excess insulin can cause hyperinsulinemia. This is of particular concern for people who are already living with obesity and insulin resistance. In overweight and obese people, low calorie intake increases insulin sensitivity and reduces insulin levels, regardless of what type of diet they eat.

Researchers found that people who consumed fewer calories had insulin levels reduced by 16% and those who ate less had insulin levels reduced by 12%. Consuming fewer calories helped reduce insulin levels in people who are overweight or obese, have type 2 diabetes or metabolic syndrome.

4. Reduce sugar intake

Eat less sugar if you're trying to lower your insulin levels. Diets high in sugar are linked to insulin resistance and weakened metabolism.

In a small 2009 study, two groups were created. One group was given candy (sugar) and the other group was given peanuts (fat). The candy group saw a 31% increase in fasting insulin levels, while the peanut group saw a 12% increase. But another study found that replacing glucose or sucrose with fructose actually reduced blood sugar and insulin levels after meals, especially in people with prediabetes or type 1 or type 2 diabetes.

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5. Prioritize physical activity

Potent insulin levels can be reduced by doing regular exercise and physical activity. Aerobic exercise is very effective in increasing insulin sensitivity in people suffering from obesity or type 2 diabetes.

There is also research that shows exercise can help lower insulin levels in older adults and sedentary people.

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6. Eat cinnamon

Cinnamon is a delicious spice rich in health-improving antioxidants. Recent studies suggest that both people living with insulin resistance and those with relatively normal insulin levels who consume cinnamon may experience increased insulin sensitivity and decreased insulin levels.

In one study, women with PCOS who took 1.5 grams of cinnamon powder daily for 12 weeks had significantly lower fasting insulin and insulin resistance compared to women who took a placebo. Additionally, improvements in insulin and insulin sensitivity were most observed in individuals with higher BMI.

7. Choose complex carbs

While complex carbs are an important part of a nutritious diet, simple carbs typically don't contain much fiber or micronutrients and are digested very quickly.

Consuming refined carbs on a regular basis can lead to a number of health problems, including high insulin levels and weight gain. Furthermore, refined carbs have a high glycemic index (GI). GI is a scale that measures the ability of a specific food to raise blood sugar. Some studies comparing foods with different glycemic loads have found that eating foods with a low glycemic load lowers insulin levels, while eating foods with a high glycemic load increases insulin levels, even though The amount of carbs in both the food items should be the same.

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8. Be as active as possible

Leading an active lifestyle can help reduce insulin levels. A 2005 study of more than 1,600 people found that those who were inactive throughout the day were almost twice as likely to develop metabolic syndrome as those who did at least 150 minutes of moderate activity per day. Were. Other studies have shown that getting up and moving around, rather than sitting for long periods of time, can help prevent insulin levels from rising after meals.

9. Do intermittent fasting

Intermittent fasting is very popular these days. People are using it a lot, especially for weight loss. Some research also suggests that intermittent fasting may help reduce insulin levels more effectively than calorie restriction. A 2019 study compared alternate-day fasting with calorie restriction in adults with excess weight or obesity and insulin resistance. People who used alternate-day fasting for 12 months had greater reductions in insulin and insulin resistance than those who restricted their calorie intake.

10. Increase your intake of soluble fiber

Soluble fiber provides many health benefits, including aiding weight loss and reducing blood sugar levels. Soluble fiber in food absorbs water and forms a gel, which slows the movement of food through your digestive tract. This promotes a feeling of satiety and prevents your blood sugar and insulin from rising too quickly after a meal. Soluble fiber also helps feed the friendly bacteria living in your gut, which can improve gut health and reduce insulin resistance. One study found that insulin was reduced when people ate black beans, but not when they took a fiber supplement.

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11. Focus on weight loss

The distribution of fat throughout your body is determined by age, sex hormones, and genetic variation. Excess belly fat is linked to many health problems. Excess visceral fat can promote insulin resistance, which increases hyperinsulinemia. A small 2013 study suggests that losing visceral fat may increase insulin sensitivity and lower insulin levels.

12. Include green tea in your diet

Green tea contains high amounts of an antioxidant called epigallocatechin gallate (EGCG), which may help fight insulin resistance. In a 2016 study, women with obesity and high insulin levels were given green tea to drink and they experienced a slight reduction in insulin over 12 months.

13. Eat more fatty fish

There are many reasons to consume fatty fish like salmon, sardines, mackerel, herring and anchovies. They provide high quality protein and omega-3. Which provide many health benefits. Some studies have shown that the omega-3s in fatty fish may also help reduce insulin resistance in people with obesity, gestational diabetes, and PCOS. A small 2012 study of women with PCOS found an 8.4% reduction in insulin levels in the group taking fish oil compared to the group taking a placebo.

14. Take the right amount of protein

Consuming enough protein in food can help control weight and insulin levels. Protein stimulates insulin production so that muscles can receive amino acids. Therefore, eating large amounts of food over a long period of time can increase insulin levels in healthy individuals.

For example, researchers found that individuals who ate most vegetable protein were less likely to develop type 2 diabetes, while individuals who ate a lot of protein, such as red meat, were more likely to develop type 2 diabetes. .

So while protein is important, eating a variety of protein that is not overly processed and is rich in nutrients is even more important.

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Before making any changes, definitely talk to your doctor so that your health remains good. If your doctor has asked you to lower insulin levels, he or she will probably have a plan to help you accomplish that goal. Eating less refined carbs and sugars, more fibrous and nutrient-rich foods, getting enough exercise, and occasionally supplementing with natural helpers like green tea and cinnamon can help you get on track and stay there until you reach that goal. .

You can help reduce high insulin levels by making dietary changes and increasing your physical activity.