Tips for managing insulin levels -
Soluble fiber provides a number of health benefits, including aiding in weight loss and reducing blood sugar levels. After you eat, the soluble fiber in food absorbs water and forms a gel, which slows down the movement of food through your digestive tract.
This promotes feelings of fullness and keeps your blood sugar and insulin from rising too quickly after a meal 53 , One observational study from found that individuals assigned female at birth who ate the most soluble fiber were half as likely to be insulin-resistant as individuals assigned female who ate the least soluble fiber Soluble fiber also helps feed the friendly bacteria that live in your colon, which may improve gut health and reduce insulin resistance.
In a 6-week controlled study of older women with obesity, those who took flaxseed which contains soluble fiber experienced greater increases in insulin sensitivity and lower insulin levels than women who took a probiotic or placebo Overall, fiber from whole foods appears to be more effective at reducing insulin than fiber in supplement form, although results are mixed.
One study found that insulin decreased when people consumed black beans but not when they took a fiber supplement Soluble fiber, especially from whole foods, has been shown to increase insulin sensitivity and lower insulin levels, particularly in people living with obesity or type 2 diabetes.
The distribution of fat throughout your body is determined by age, sex hormones, and genetic variation An overabundance of belly fat — also known as visceral or abdominal fat — in particular is linked to many health issues.
Visceral fat can promote inflammation and insulin resistance, which drives hyperinsulinemia 59 , 60 , A small study from suggests that losing visceral fat can lead to increased insulin sensitivity and lower insulin levels Interestingly, another small study from found that people who lost abdominal fat retained the benefits for insulin sensitivity even after regaining a portion of the belly fat There is no way to specifically target visceral fat when losing weight.
Furthermore, studies show that when you lose weight, you lose a higher percentage of visceral fat than fat throughout the rest of your body If your doctor has advised you to lose weight, talk with them about the best weight loss program for you.
If your doctor advises you to do so, losing visceral fat can increase insulin sensitivity and help reduce your insulin levels. Green tea contains high amounts of an antioxidant known as epigallocatechin gallate EGCG , which may help fight insulin resistance 65 , 66 , In a study, postmenopausal individuals living with obesity and high insulin levels who took green tea extract experienced a small decrease in insulin over 12 months, while those who took a placebo had increased insulin levels following the intervention In a review, researchers reported that green tea appeared to significantly lower fasting insulin levels in high quality studies However, there are other high quality studies on green tea supplementation that have not shown a reduction in insulin levels or increased insulin sensitivity Several studies have found that green tea may increase insulin sensitivity and decrease insulin levels, but results are mixed.
There are many reasons to consume fatty fish like salmon, sardines, mackerel, herring, and anchovies. They provide high quality protein and are some of the best sources of long-chain omega-3 fats, which offer many health benefits Studies have shown that the omega-3s in fatty fish may also help reduce insulin resistance in people living with obesity, gestational diabetes, and PCOS 70 , 71 , According to the U.
Young children should eat less. People who are pregnant or breastfeeding should eat 8—12 ounces of a variety of seafood per week, choosing options that are lower in mercury These supplements contain the same long-chain omega-3 fats as the fish itself, but the effective dosage has not yet been determined One small study in individuals with PCOS found a significant 8.
Another study from found that children and adolescents with obesity who took fish oil supplements significantly reduced their insulin resistance and triglyceride levels Finally, a review of 17 studies found that taking fish oil supplements is associated with increased insulin sensitivity in people living with metabolic disorders The long-chain omega-3s in fatty fish may help reduce insulin resistance and insulin levels, especially in those with metabolic disorders.
While fish oil supplements are sold widely and often used in studies, the effective dosing has not yet been determined. Consuming adequate protein at meals can be beneficial for controlling your weight and insulin levels. In a small study from , premenopausal individuals living with obesity had lower insulin levels after consuming a high protein breakfast compared with a low protein breakfast.
They also felt fuller and ate fewer calories at lunch However, protein stimulates insulin production so that your muscles can take up amino acids. Therefore, eating very high amounts over a prolonged period may lead to higher insulin levels in otherwise healthy individuals A larger study from sheds some light on these diverging results: When it comes to protein, dietary patterns are important.
For instance, researchers found that individuals who ate a majority of plant proteins were less likely to develop type 2 diabetes, while individuals who ate a lot of protein in the form of red meat had a greater likelihood of living with or developing type 2 diabetes Eating a variety of nutritious protein sources may help with insulin sensitivity, but moderation is key.
If your doctor has advised you to find ways to lower your insulin levels, they will most likely have a plan to help you accomplish that goal. Eating fewer refined carbs and sugars, eating more fibrous and nutrient-dense 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.
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This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. Has taking insulin led to weight gain for you? Learn why this happens, plus how you can manage your weight once you've started insulin treatment.
When it comes to managing diabetes, adding the right superfoods to your diet is key. Try these simple, delicious recipes for breakfast, lunch, and…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep?
Health Conditions Discover Plan Connect. Nutrition Evidence Based 14 Ways to Lower Your Insulin Levels. Medically reviewed by Lisa Hodgson, RDN, CDN, CDCES, FADCES , Nutrition — By Alyssa Northrop, MPH, RD, LMT and Franziska Spritzler — Updated on February 9, Follow a lower-carb eating plan Try supplementing with ACV Notice portion sizes Eat less sugar Prioritize physical activity Add cinnamon Choose complex carbs Increase activity level Consider intermittent fasting Increase soluble fiber Lose weight if advised Incorporate green tea Eat more fatty fish Get the right protein You may be able to help reduce high insulin levels by making dietary changes and increasing your physical activity.
Follow a lower-carb eating plan. Consider supplementing with apple cider vinegar. Explore our top resources. Keep an eye on portion sizes. Lower your intake of all forms of sugar. Discover more about Type 2 Diabetes. Prioritize physical activity. Try adding cinnamon to foods and beverages. When eating carbs, choose complex carbs.
Increase your overall activity level. Consider intermittent fasting. Increase soluble fiber intake. Concentrate on weight loss, if advised. Incorporate green tea into your diet. This is because an unacceptable level of a probable carcinogen cancer-causing agent was found in some extended-release metformin tablets.
If you currently take this drug, call your healthcare provider. They will advise whether you should continue to take your medication or if you need a new prescription.
For example, excess insulin triggers the body to store extra fat, which can be broken down and used for energy at a later date.
Insulin promotes hunger and weight gain. According to a research article in Current Obesity Reports , high insulin levels are associated with a greater risk for obesity. A healthful diet, physical exercise, and stress moderation can all help a person struggling with excess insulin to lower their levels.
A person should always talk to their doctor before beginning a new diet or any new supplements to ensure they will not interfere with their medication plan or overall health.
People with diabetes can use various strategies to lower their blood sugar levels. The options include lifestyle and dietary changes and natural…. Certain foods can help stabilize insulin and blood sugar levels, while others can cause these levels to spike.
Learn more here. Basal, or background, insulin helps regulate blood sugar levels in people diagnosed with diabetes. It keeps glucose levels steady throughout the day….
Discover how regular insulin works and helps manage diabetes. We describe how much regular insulin to take, potential side effects, and other….
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Read more about our vetting process. Was this helpful? Three diet tips. Share on Pinterest Avocado may help to keep insulin and blood sugar levels low. Four lifestyle changes. Share on Pinterest Exercising regularly and losing weight may help to lower insulin levels.
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While insulin insuli is a ,evels of ,anaging and type 2 legels, it can also affect those with type 1. People with Cellulite reduction creams for sensitive skin resistance, also known as impaired insulin sensitivity, have built lecels Nutrition for endurance athletes tolerance to leevels, making Targeted fat loss exercises hormone less effective. As a result, more insulin is needed to persuade fat and muscle cells to take up glucose and the liver to continue to store it. Just why a person fails to respond properly to insulin is still a mystery. But there are ways to make the body more receptive to insulin, which can help prevent or delay type 2 diabetes—or help someone with type 1 diabetes manage their blood glucose blood sugar. Insulin resistance occurs when your body's cells become less responsive to insulin—the hormone that regulates your blood sugar glucose Individualization of training adaptations. Your pancreas releases insulin to Managign the ,anaging cells insuoin Nutrition for endurance athletes up sugar, which they need for energy. When you have insulin resistance, your cells don't respond well to insulin and don't easily absorb glucose. Your pancreas responds by producing more insulin to encourage your cells to absorb glucose and keep your blood sugar level within a healthy range. Over time, your pancreas might not be able to produce enough insulin to meet the body's needs.Video
8 Insulin Resistance Diet Tips To Lower Insulin FastTips for managing insulin levels -
This is especially true for people who have health conditions associated with insulin resistance, like metabolic syndrome or polycystic ovary syndrome PCOS.
A Mediterranean-style diet, in particular, is a great option because it emphasizes eating veggies, fiber-rich foods, beans, nuts, fish, and healthy fats. While a healthy amount of protein is actually good for insulin production, too much of it like too much of basically anything will come back to bite you in the butt.
Protein can stimulate insulin production, so eating a lot of it will increase your levels. The key is to eat the right kinds of protein. You may want to avoid whey and casein proteins, which can stimulate more insulin production than other types of protein.
Opt for protein that includes little animal fat, like fish and poultry instead of red meat. Losing weight can help lower your insulin levels, which is one reason low carb diets and exercise are important.
Belly fat is often visceral fat, the kind that can be dangerous and stubborn. Visceral fat in your belly promotes insulin resistance, which can lead to hyperinsulinemia. Losing that fat can lower insulin levels and increase insulin sensitivity, two things you want.
When you eat too much of any food in one sitting, your pancreas produces more insulin. Basically, overeating can easily lead to hyperinsulinemia, especially if you have a higher body weight and insulin resistance. Eating too much of the sweet stuff can promote insulin resistance and thus raise your insulin levels.
In a small study , one group of people ate a lot of candy over the course of 2 weeks, and the other group ate a lot of peanuts. The candy group had a 31 percent increase in insulin levels, compared to 12 percent for the peanut group. Still need a little sweetness in your life?
Cinnamon can help with that, and it can also lower your insulin. Sound too good to be true? The truth is that the effects of cinnamon vary from person to person.
Apple cider vinegar might really be as great as Pinterest makes it seem. While the research on this is older, ACV might also delay stomach emptying so the sugar from the carbs is better absorbed into your bloodstream.
Not every type of intermittent fasting works, though. It seems to be most effective if you do liquid meals or alternate-day fasting. Like the cinnamon suggestion, this one depends on the person. If it sounds like a good fit for you, try it, but know that it may not get the job done for everyone.
If this sounds like you, take some steps to reduce your stress. You might try practicing meditation or yoga, getting more sleep, working out more, or just spending time each day doing something you enjoy.
But try to get some physical activity in every day as well. Research has shown that just getting up and walking around a few times to break up long periods of sitting can improve insulin levels and insulin sensitivity.
When you consume soluble fiber, it absorbs water and turns into a gel. Some foods high in soluble fiber are beans, avocados, brussels sprouts, broccoli, sweet potatoes, pears, figs, carrots, apples, sunflower seeds, and oats.
Taking certain supplements may also help bring down your insulin levels. A study found that women with higher body weights who took dietary supplements including green tea, capsaicin, and ginger lowered their insulin levels and lost weight. Eating fatty fish like salmon, sardines, mackerel, herring, and anchovies can provide a hefty dose of omega-3 fats, aid in weight loss, and reduce insulin resistance for some people.
Fatty fish is also an integral part of the Mediterranean diet if you were considering that and an excellent source of protein. A study found that taking fish oil led to a significant decrease in insulin resistance.
But, as always, talk to your doctor before taking a new supplement. Resistance training improves muscle mass, which increases the amount of glucose your body uses and, in turn, helps insulin work more efficiently.
Research suggests that a combination of cardio and strength training is the best physical activity option to have a significant effect on insulin levels and sensitivity. A review of 17 studies found that green tea significantly lowered insulin levels. Like cinnamon and apple cider vinegar, this may not work for everyone.
Your doctor is the best person to help you figure out how to lower your insulin levels, but some of these tips might help!
Of course, always talk to your doc before making any drastic lifestyle or diet changes. Home diabetes test are a total game changer. Here's how to use them plus the best tests for your unique needs.
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Need to Learn How to Lower Insulin Levels? Medically reviewed by Deborah Weatherspoon, Ph. Insulin basics Exercise Cutting carbs Moderate protein Weight loss Portion control Less sugar Cinnamon Apple cider vinegar Intermittent fasting Less stress Movement Soluble fiber Supplements Fatty fish Weight training Green tea Bottom line Share on Pinterest.
Remind me: What exactly is insulin, again? Start working on your fitness. Back away from the bread basket. If you currently take this drug, call your healthcare provider. They will advise whether you should continue to take your medication or if you need a new prescription. For example, excess insulin triggers the body to store extra fat, which can be broken down and used for energy at a later date.
Insulin promotes hunger and weight gain. According to a research article in Current Obesity Reports , high insulin levels are associated with a greater risk for obesity. A healthful diet, physical exercise, and stress moderation can all help a person struggling with excess insulin to lower their levels.
A person should always talk to their doctor before beginning a new diet or any new supplements to ensure they will not interfere with their medication plan or overall health.
People with diabetes can use various strategies to lower their blood sugar levels. The options include lifestyle and dietary changes and natural…. Certain foods can help stabilize insulin and blood sugar levels, while others can cause these levels to spike.
Learn more here. Basal, or background, insulin helps regulate blood sugar levels in people diagnosed with diabetes. It keeps glucose levels steady throughout the day…. Discover how regular insulin works and helps manage diabetes.
We describe how much regular insulin to take, potential side effects, and other…. What are micronutrients? Read on to learn more about these essential vitamins and minerals, the role they play in supporting health, as well as….
My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.
Medical News Today. Health Conditions Health Products Discover Tools Connect. How can I lower my insulin levels? Medically reviewed by Maria Prelipcean, M. Diet Lifestyle changes Supplements Medication Outlook. How we vet brands and products Medical News Today only shows you brands and products that we stand behind.
Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?
Fact-check all health claims: Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices?
We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Was this helpful? Three diet tips. Share on Pinterest Avocado may help to keep insulin and blood sugar levels low. Four lifestyle changes. Share on Pinterest Exercising regularly and losing weight may help to lower insulin levels.
How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles.
You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Share this article. Latest news Ovarian tissue freezing may help delay, and even prevent menopause.
RSV vaccine errors in babies, pregnant people: Should you be worried? Scientists discover biological mechanism of hearing loss caused by loud noise — and find a way to prevent it. How gastric bypass surgery can help with type 2 diabetes remission. Atlantic diet may help prevent metabolic syndrome.
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Cellulite reduction creams for sensitive skin insuoin products manaying think are useful Cellulite reduction creams for sensitive skin our Enhance metabolic function. If you buy through links on this page, we may Performance-enhancing supplements a insjlin commission. Medical News Today only shows you Tis and products that we stand behind. Dietary changes, exercise, weight loss, and some supplements and medical treatments can help manage insulin levels, including lowering high insulin. Ideally, there is a balance between blood sugar and insulin in the body. Some instances exist, however, where insulin does not work as well as it should, forcing the body to produce an excessive amount of insulin.
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