Methods to decrease insulin levels:
Inevitably, there's a fine balance between blood sugar and insulin in our body. However, certain situations arise where insulin doesn't function optimally, leading to an excessive production of insulin. This condition is recognized as insulin resistance, a hazard factor for developing diabetes, notably type 2 diabetes.
An individual struggling with insulin resistance and aiming to maintain a healthy weight may require controlling their insulin levels.
Numerous strategies associated with improving insulin resistance are generally regarded as beneficial habits worth adopting. We explore some of them in the following sections.
Dietary adjustments
Some adjustments you could consider include:
Consuming foods that control blood sugar levels
Frequently, the foods that keep blood sugar levels in check also help regulate insulin levels.
Certain foods maintain a gradual, steady demand for insulin rather than causing sudden surges. These are known as low glycemic index foods and are preferred sources of carbohydrates.
Some of the foods that can help control insulin and blood sugar levels:
- avocado
- non-starchy vegetables, such as broccoli and cucumber
- leafy greens
- berries
- peanut butter
- whole grains, such as oatmeal or brown rice
- legumes, such as lentils or chickpeas
- low-fat or fat-free dairy
Learn more about foods that regulate insulin levels.
Limiting meals that spike insulin
Similarly, there are foods that can benefit insulin reduction, while others trigger spikes. These include high-sugar foods, like candies and chocolates.
Avoid sugary foods and beverages, like sports drinks or sweetened coffee. This can contribute to lower insulin levels.
Other examples of processed carbs leading to spikes include fries, white bread, and white rice.
Adopting a low-carbohydrate diet
Numerous studies have shown that a low-carbohydrate diet can be effective in reducing insulin levels and offering other health benefits.
Several types of low-carbohydrate diets are available, varying based on the allowed carbohydrate intake. A low-carb diet, for example, is like the Mediterranean diet.
This diet involves choosing carbohydrates from fiber-rich sources, such as wheat and beans. It also encompasses fruits, vegetables, nuts, olive oil, and fish.
Lifestyle alterations
These can include:
Maintaining a healthy weight
Surplus weight and body fat are recognized as indicators of insulin resistance and, consequently, elevated insulin levels. If a person is overweight, weight loss could very likely help in reducing insulin levels.
The connection between body fat and excess insulin is why many doctors advise that women with polycystic ovary syndrome (PCOS) lose weight. This condition leads women to produce excess amounts of “male” hormones known as androgens, as well as excess amounts of insulin.
Losing weight is not an easy feat for women with PCOS, nor it is for anyone dealing with a hormone-related condition. However, some lifestyle changes can make weight loss achievable. Losing weight can result in lower insulin levels.
Engaging in regular physical activity
Physical activity has been shown to help lower insulin levels.
The recommends integrating 150 minutes of moderate-intensity physical activity weekly. This could mean 30-minute sessions daily for five days.
The exercise could include brisk walking, taking an exercise class, riding a bicycle, or participating in another physical activity that increases heart rate.
For adults, the CDC also recommends muscle-strengthening or resistance-training exercises on at least 2 days a week.
Adding resistance training to your routine
According to a 2023 study, resistance training can improve insulin function and levels of insulin in the body in individuals who are overweight.
Managing stress
Stress and insulin levels in the body are interconnected. Stress can lead to excessive insulin production because the body is trying to release more insulin to utilize carbohydrates for energy.
Ways to manage stress include:
- ensuring adequate sleep at night
- journaling
- practicing meditation
Learn more about coping with stress.
Supplements
Several studies have suggested the effectiveness of supplements in reducing insulin levels.
A 2017 study found that overweight women consuming a daily dietary supplement composed of 125 milligrams (mg) of green tea, 25 mg of capsaicin, and 50 mg of ginger extract decreased their body weight and insulin levels more significantly than those who took a placebo.
Another supplement that has garnered interest for its insulin-lowering potential is chromium, a trace mineral found in the human body. Chromium supplements may help enhance insulin’s effectiveness, and by extension, contribute to lower overall insulin levels. They are available for purchase online.
Studies have not yet conclusively established chromium’s benefits in lowering insulin. However, a study found that taking chromium supplements reduced the risk of type 2 diabetes by helping regulate blood glucose and insulin levels.
It is essential to note that supplements alone would not improve insulin sensitivity.
Medication
In certain circumstances, doctors may prescribe a medication called Metformin. This medication makes the body more sensitive to insulin, thereby helping to reduce insulin levels.
As per the Young Women's Health Center, women with Polycystic Ovary Syndrome (PCOS) who are overweight and follow a healthy lifestyle, along with taking metformin, have a higher probability of shedding pounds compared to those who only adopt a healthy lifestyle.
However, metformin use comes with its side effects, so it's essential for individuals with PCOS or other medical conditions to consult their doctors regarding their alternatives and concerns.
Insight
Levels of excess insulin in the body can influence how it functions.
For instance, high insulin levels prompt the body to store additional fat, which can later be utilized for energy. Insulin stimulates hunger and weight gain.
A 2017 study found a correlation between elevated insulin levels and an increased risk of obesity.
Adopting a balanced diet, regular exercise, and managing stress can all aid in managing high insulin levels to decrease them.
Always consult your doctor before embarking on a new diet or any new supplements to ensure they don't conflict with your medication regimen or overall health.
Synopsis
There are numerous methods one can explore to reduce insulin levels in the body, such as making deliberate dietary and lifestyle adjustments and taking medications or supplements. It's advisable to consume foods with a low glycemic index, restrict sugar-laden foods and drinks, engage in sufficient exercise, and lower stress levels.
Always consult your doctor before starting a new diet or any new supplements.
- For individuals with insulin resistance aiming for weight loss, controlling insulin levels is crucial.
- Certain foods, like avocado, non-starchy vegetables, leafy greens, berries, peanut butter, whole grains, legumes, and low-fat dairy, are considered low glycemic index foods and help regulate insulin levels.
- Limiting high-sugar foods and beverages like candies, chocolates, and sweetened coffee can contribute to lower insulin levels.
- A low-carbohydrate diet, such as the Mediterranean diet, which involves choosing carbohydrates from fiber-rich sources, can be effective in reducing insulin levels and offering other health benefits.
- Engaging in regular physical activity, like brisk walking or taking an exercise class, has been shown to help lower insulin levels.
- A 2023 study suggested that resistance training could improve insulin function and lower insulin levels in overweight individuals.
- Stress can lead to excessive insulin production, so managing stress through adequate sleep, journaling, and meditation can help lower insulin levels.
