Insulin is a hormone produced by the pancreas, they help in the absorption of glucose from the blood.1
Insulin production is dependent on blood sugar levels and other hormones in the body. Insulin also helps in several metabolic processes such as the breakdown of proteins and fats.2
Insulin also prevents blood sugar level from getting too high (hyperglycemia) or too low (hypoglycemia). High level of insulin may cause a drop in the level of blood glucose, it is known as hypoglycemia and can be dangerous.3
Here Are 11 Best Ways To Lower Insulin Levels:
Eggs are a rich source of 13 essential minerals and vitamins, including healthy fats, calcium, iron, and proteins.4 Eggs lack high carbohydrate content, making it suitable for lowering the insulin level.
Researchers suggest that consumption of 2 eggs per day will help reduce the insulin level.5 For those who dislike the egg yolk, just remove the yellow part and eat the on egg whites as it is fat-free and most of the protein is concentrated in egg whites.6
2. Extra Virgin Olive Oil
Extra virgin olive oil is a rich source of oleic acid, these acid are known for their insulin lowering abilities.7 Researchers have proved that extra virgin olive oil improves low-density lipoprotein (LDL) cholesterol and blood glucose levels in the body.8
So, throw away those unhealthy oils occupying your kitchen space and make way for some extra virgin olive oil.
3. Green Tea
Green tea is a treasure house of benefits, it is useful for weight loss, helps fight high cholesterol levels and also lowers the insulin level.9
The polysaccharides and polyphenols found in green tea can effectively lower the blood sugar level which in turn lowers the high insulin level.10
4. Apple Cider Vinegar
Apple Cider Vinegar helps in preventing the insulin spike.11 A regular intake of apple cider vinegar with high carb food will keep the insulin level in check.12
According to researchers, apple cider vinegar possesses the property to delay emptying of the stomach, it does this by absorbing sugar into the bloodstream at a slower rate.13 Apple cider vinegar is widely available, making it an excellent option for those looking to lower the high insulin levels.
5. Add Cinnamon To Your Food And Beverages
Cinnamon, an aromatic spice is used in kitchens across the world. It is rich in antioxidants and also helps lower the insulin levels in your body.14 You can add a teaspoon of cinnamon powder to your food and beverages, it will not only improve the taste of the food but will also keep in check your insulin level.
6. Avoid Sugar In All Forms
High sugary food such as candy and high-fructose corn syrup significantly increases insulin resistance.15 Stay away from high-sugar food as it significantly increases the insulin level.16
7. Improve Vitamin D Intake
Sunlight is the most reliable source of vitamin D and it is available in abundance. Vitamin D increases body’s sensitivity to insulin. Improved vitamin D intake leads to lower lever of insulin in the body.17
8. Intermittent Fasting
Intermittent fasting is widely becoming popular amongst people looking to reduce weight. Intermittent fasting also helps in lowering the insulin level.18 Intermittent fasting is helpful as your calorie intake is drastically reduced.19
Make sure you don’t eat extra calories once you break the fast.
9. Consume More Soluble Fiber
In addition to helping in weight loss, soluble fiber also helps reduce the insulin level in the body.20 Soluble fiber prevents insulin level from rising rapidly after a meal.21 It even keeps you full for longer, thus preventing frequent consumption of food.
Include more soluble fiber rich food in your diets such as lentils, broccoli, peas, raspberries, avocados, and blackberries.
10. Consume Less Carbs And Avoid Refined Carbohydrates
When you eat carbohydrates, the body breaks down the digestible carbohydrates into sugar. As the sugar level rises, pancreas starts producing insulin.22 A diet rich in carbs will raise the blood sugar level, that in turn will lead to higher insulin level.
Researchers indicate that meals low in carbohydrates will help lower the insulin level.23
Avoid refined carbohydrates such as white bread, sugary cereals, white pasta, and white rice as they can significantly spike the insulin level.24
11. Avoid Sedentary Lifestyle And Workout Regularly
Sedentary lifestyle is responsible for many problems and higher insulin level is one of them.25 Insulin level can be controlled by moderate workout as well. If you don’t workout regularly, start with moderate walking and it will do wonders.26
Avoid sitting for prolonged hours, take regular walk breaks and it will reduce the insulin level.27
- Avoid changing your diet plan, if you suffer from polycystic ovary syndrome (PCOS) or metabolic syndrome as it may drastically lower your insulin level.
- Avoid exercise or workout if you have recently undergone surgery.
- Always seek expert medical advice before changing your daily routine or diet.
|↑1, ↑2||What Does Insulin Do? Endocrine Society.|
|↑3||American Diabetes Association. “Defining and reporting hypoglycemia in diabetes.” Diabetes Care 28, no. 5 (2005): 1245-1249.|
|↑4||REGISTERED DIETITIAN/NUTRITION. American Egg Board.|
|↑5||Pearce, Karma L., Peter M. Clifton, and Manny Noakes. “Egg consumption as part of an energy-restricted high-protein diet improves blood lipid and blood glucose profiles in individuals with type 2 diabetes.” British journal of nutrition 105, no. 04 (2011): 584-592.|
|↑6||The Nutritional Value of Egg Whites Versus Egg Yolks: What Do You Use? A Healthier Michigan.|
|↑7||Olive oil may offer diabetes protection. THE ROYAL SOCIETY OF CHEMISTRY.|
|↑8||Violi, F., L. Loffredo, P. Pignatelli, F. Angelico, S. Bartimoccia, C. Nocella, R. Cangemi et al. “Extra virgin olive oil use is associated with improved post-prandial blood glucose and LDL cholesterol in healthy subjects.” Nutrition & diabetes 5, no. 7 (2015): e172.|
|↑9||Green tea. University of Maryland Medical Center (UMMC).|
|↑10||Green Tea Lowers the Blood Sugar Level. Pacific College of Oriental Medicine.|
|↑11||Johnston, Carol S., Cindy M. Kim, and Amanda J. Buller. “Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes.” Diabetes Care 27, no. 1 (2004): 281-282.|
|↑12||Ostman, E., Yvonne Granfeldt, Lisbeth Persson, and I. Bjorck. “Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects.” European journal of clinical nutrition 59, no. 9 (2005): 983.|
|↑13||Liljeberg, H., and I. Björck. “Delayed gastric emptying rate may explain improved glycaemia in healthy subjects to a starchy meal with added vinegar.” European Journal of Clinical Nutrition 52, no. 5 (1998): 368-371.|
|↑14||Hlebowicz, Joanna, Anna Hlebowicz, Sandra Lindstedt, Ola Björgell, Peter Höglund, Jens J. Holst, Gassan Darwiche, and Lars-Olof Almer. “Effects of 1 and 3 g cinnamon on gastric emptying, satiety, and postprandial blood glucose, insulin, glucose-dependent insulinotropic polypeptide, glucagon-like peptide 1, and ghrelin concentrations in healthy subjects.” The American journal of clinical nutrition 89, no. 3 (2009): 815-821.|
|↑15||Lin, Wei-Ting, Te-Fu Chan, Hsiao-Ling Huang, Chun-Ying Lee, Sharon Tsai, Pei-Wen Wu, Yu-Cheng Yang, Tsu-Nai Wang, and Chien-Hung Lee. “Fructose-rich beverage intake and central adiposity, uric acid, and pediatric insulin resistance.” The Journal of pediatrics 171 (2016): 90-96.|
|↑16||Elliott, Sharon S., Nancy L. Keim, Judith S. Stern, Karen Teff, and Peter J. Havel. “Fructose, weight gain, and the insulin resistance syndrome.” The American journal of clinical nutrition 76, no. 5 (2002): 911-922.|
|↑17||Al-Shoumer, Kamal AS, and Thamer M. Al-Essa. “Is there a relationship between vitamin D with insulin resistance and diabetes mellitus?.” World journal of diabetes 6, no. 8 (2015): 1057.|
|↑18||Barnosky, Adrienne R., Kristin K. Hoddy, Terry G. Unterman, and Krista A. Varady. “Intermittent fasting vs daily calorie restriction for type 2 diabetes prevention: a review of human findings.” Translational Research 164, no. 4 (2014): 302-311.|
|↑19||Klempel, Monica C., Cynthia M. Kroeger, Surabhi Bhutani, John F. Trepanowski, and Krista A. Varady. “Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women.” Nutrition journal 11, no. 1 (2012): 98.|
|↑20||How Does Fiber Affect Blood Glucose Levels? Joslin Diabetes Center.|
|↑21||Ulmius, Matilda, Anna Johansson, and Gunilla Önning. “The influence of dietary fibre source and gender on the postprandial glucose and lipid response in healthy subjects.” European journal of nutrition 48, no. 7 (2009): 395.|
|↑22||Carbohydrates and Blood Sugar. The President and Fellows of Harvard College.|
|↑23||Liu, Ann G., Marlene M. Most, Meghan M. Brashear, William D. Johnson, William T. Cefalu, and Frank L. Greenway. “Reducing the glycemic index or carbohydrate content of mixed meals reduces postprandial glycemia and insulinemia over the entire day but does not affect satiety.” Diabetes Care 35, no. 8 (2012): 1633-1637.|
|↑24||Gross, Lee S., Li Li, Earl S. Ford, and Simin Liu. “Increased consumption of refined carbohydrates and the epidemic of type 2 diabetes in the United States: an ecologic assessment.” The American journal of clinical nutrition 79, no. 5 (2004): 774-779.|
|↑25||Ford, Earl S., Harold W. Kohl, Ali H. Mokdad, and Umed A. Ajani. “Sedentary behavior, physical activity, and the metabolic syndrome among US adults.” Obesity 13, no. 3 (2005): 608-614.|
|↑26||Aldred, H. E., A. E. Hardman, and S. Taylor. “Influence of 12 weeks of training by brisk walking on postprandial lipemia and insulinemia in sedentary middle-aged women.” Metabolism 44, no. 3 (1995): 390-397.|
|↑27||Dunstan, David W., Bronwyn A. Kingwell, Robyn Larsen, Genevieve N. Healy, Ester Cerin, Marc T. Hamilton, Jonathan E. Shaw et al. “Breaking up prolonged sitting reduces postprandial glucose and insulin responses.” Diabetes care 35, no. 5 (2012): 976-983.|