14 Simple Ways to Reduce Insulin Levels In Your Body
The pancreas produces insulin, an important hormone with many functions.
Insulin, among its functions, is to give your cells the capacity to extract sugar from the blood to gain energy the body requires.
Conversely, excess insulin in the body results in acute health difficulties.
Hyperinsulinemia, a high-level existence of insulin in the body, is said to result in cancer, heart disease, obesity among others.
The major cause of resilient to hormone’s effects is the high blood insulin stages.
Due to insulin resistance in the body, the pancreas increases in insulin generation. This effect results in a vicious cycle.
Below are 14 Habits that can reduce insulin levels in your body
1. Practice Small Carb Diet
Among the major macronutrients (fat, protein, and carbs), carbs greatly increase insulin and blood sugar level.
In this regard, small carb diets have a very substantial effect on weight reduction and diabetics prevention.
Different studies established that small carb diets have the potential to increase insulin sensitivity and reduce insulin levels than any known diet.
Carb restrictions result in vivid insulin reduction among those who have a health-related problem caused by insulin resistance like polycystic ovary syndrome (PCOS) and metabolic syndrome.
In another finding, people who suffer from metabolic syndrome were randomly arranged and given either small fat or small carb diet, which has 1,500 units of energy.
During this practice, their Insulin plunged with a degree of 50% among those who received small carb, while 19% was noticed in the other section compared.
In a distinct research, women who suffered from PCOS consumed smaller carb diet which has plenty calories for weight maintenance noticed hunger decreases in insulin than compared to the time they were given greater carb diet.
Fact: Small carb diets have been proved to be resulting in growing insulin sensitivity and at the same time decreasing insulin in individuals suffering from with obesity, diabetes, metabolic syndrome, and PCOS.
2. Consume Apple Cider Vinegar
After eating, apple cider vinegar is confirmed to be averting blood sugar and insulin points.
This is noticed when one takes vinegar with foods that are high in carb.
A mini research discovered that individuals who mix the consumption vinegar (around 2 teaspoons) and increased carb meal witness more reduced insulin and a heightened sense of fullness after eating a meal for at least thirty min
Findings denote that this effect was to some extent a result of vinegar’s potential to defer the emptying of the stomach which results to the bloodstream undergoing steady immersion of sugar.
Fact: Vinegar has the possibilities of assisting to avert the increase in insulin stages after eating high carbs food.
3. Monitor Ration Sizes
The quantity of pancreas insulin released is dependent on the type of food consumed, however, when consuming an excess of any type of food may result to hyperinsulinemia.
This ailment troubles obese individual suffering from insulin resistance.
According to a study, obese individuals which have insulin-resistant and at the same time eat around 1,300-calorie food, are faced with two times rise in insulin level compared to slim individuals with the same level of consumption.
These people also witness around two times rise in insulin level compared to people suffering from obesity who are branded “metabolically healthy.”
Continuously eating lesser calories by overweight and obese people, according to research, is linked with a rise in insulin sensitivity, with a reduction in insulin levels, not minding the kinds of foods been taken.
A study examined diverse weight reduction techniques among 157 individual suffering from metabolic syndrome.
The findings revealed that people who observed calorie restriction had their insulin reduced by 16%, while 12% reduction in insulin was noticed among those who observed regulation of ration.
Fact: It is possible to notice insulin reduction in weighty and obese individuals suffering from metabolic syndrome or type two diabetes when you cut your calorie through calories calculation or portion control.
4. Stay Away From All Kind Of Sugar
If you want to reduce insulin level in your body, it is necessary you stay away from Sugar. This is very important.
A study conducted among those who eat candy or peanuts in excess found that individuals who consumed candy witness 31% rise in insulin levels, while those who consume peanuts noticed 12% rise.
A separate study indicated that those who eat jams that contains too much of sugar had a significant increase in insulin compared to the time they eat jams with a small quantity of sugar.
When you eat plenty amount of fructose-containing source like syrup, agave, corn syrup containing a high amount of fructose, honey, table sugar, you are on the verge of promoting insulin resistance. This will as well increase insulin level.
According to a reliable study, people notice comparable insulin reactions when they eat around 50g of corn syrup that has a high portion of fructose, honey, table sugar daily for complete fourteen days.
A separate study indicated that weighty individuals that consume foods high in sugar witness 22% rise in insulin.
In opposite, the section of people who eat foods that are sweetened artificially witnessed 3% reduction in insulin.
Fact: Consuming high amount of any kind of sugar is responsible for rising in insulin levels and stimulation of insulin resistance.
5. Regular Exercise
Continuously practicing regular exercise may reduce insulin level.
Insulin sensitivity in individuals suffering from type two diabetes or obesity may be reduced by aerobic exercise. This is an effective means.
A research, which drew a comparison between two different groups of that which engages in constant aerobic exercise, and the one that did engage in high concentration interval exercise.
According to the research, the two groups witnessed fitness improvement, however, the group that engaged in continuous aerobic exercise benefitted immensely from the lowering of insulin.
In separate research, it has been confirmed that constant resistance exercise may aid in reducing insulin levels in old and inactive individuals.
Insulin levels and sensitivity are immensely affected when resistance and aerobic exercise are combined.
A research conducted among 101 individuals that survived breast cancer showed that those who practice a mixture of endurance and strength in a range of sixteen witnessed 27% drop in insulin.
Fact: strength, aerobic exercise, or a mixture of the two aids in decreasing insulin level and lowering insulin sensitivity.
6. Mix your foods and beverages with Cinnamon
Cinnamon is a prominent delightful seasoning which contains antioxidants that are good for health
Many findings conducted among healthy individuals and people with insulin resistance aired that consuming cinnamon may decrease levels of insulin and also improve insulin sensitivity in the body.
Another finding maintained that healthy individuals that take around 1.5 teaspoonfuls of cinnamon mixed with rice pudding witnessed an increasingly lowered insulin level compared to the time they consumed rice pudding alone.
A mini research found that young menfolk that take drinks high in sugar immediately they consume cinnamon continuously for fourteen days noticed reduced insulin levels compared to the time they drank drink filled with sugar after consuming placebo continuously for fourteen days.
It is appropriate to understand that not all research pen that cinnamon has the potential to reduce the insulin level or raise your insulin sensitivity. Its effects differ from individual to individual, as we have a different reaction to whatever we consume most of the time.
Yet, adding around 1 teaspoonful of cinnamon to your diet daily has many health benefits that are beyond insulin level reduction.
Fact: Different studies discovered that mixing cinnamon beverages or foods is linked with the possibilities of decreasing insulin levels and at the same time rising sensitivity of insulin.
7. Avoid Processed Carbs
Many people are been affected by refined carbs day by day due to their continuous consumption of it.
Nonetheless, scientific findings in human beings and animals highlighted that eating processed/refined carbs results in numerous health issues.
Among this issues are weight increment and swelling insulin levels.
In the same line, the research found that processed carbs are known to having a seriously elevated glycemic index.
The glycemic index (GI) is a gauge used in measuring the specific ability of food to increase the level of sugar in the blood.
This gauge uses the glycemic index of the food to be checked. It also uses quantity of carbs contained in the meal, which can be digested.
Many studies have equated different foods having diverse glycemic loads in an effort to see the possibilities of them interfering with the level of insulin contrarily.
In the research, it was discovered that consuming food with a high proportion of glycemic load heightens the stages of increasingly that consuming an equal amount of foods with the little proportion of glycemic load, especially when the contents of the carbs of both meals are same.
In another study, weighty individuals were monitored while they practice just one of the two unlimited calorie foods for a range of ten weeks.
They were given a test meal, which revealed that those of the high-GI section have increased insulin compared to those on small-GI section.
Fact: insulin levels may be reduced when you change processed carbs, which are not easily digestible and speedily immersed, with whole foods that are digested slowly.
8. Shun Inactive Habit
You need to be extra active if you want to reduce your insulin level. Sedentary habit affects insulin level.
A study conducted among more than 1,600 individuals discovered that individuals with a sedentary lifestyle had close to two times possibilities of been affected by metabolic syndrome than those who engage in at least 150mins of temperate activity every week.
In another study, it was stated that doing an early morning walk helps put insulin level at bay than continuously sitting for a long time.
In a twelve week research among inactive women of middle age, it was realized women that engage in an at least 20mins walk after eating plenty food had their insulin sensitivity increased than those who did not engage in a mini walk after eating.
To complement, the section that engages in walk became fit and have their body fat easily reduced.
Another distinct research followed 113 weighty men who are at threat of type two diabetes.
Among them, those who undergo active steps daily were seen to have their insulin level and their tummy fat reduced than those who took a reduced quantity of steps daily.
Fact: Shun continuous sitting and increase the number of time you engage in walking. When you have continuously active days, you may have your insulin levels reduced significantly.
9. Engage in Recurrent Fasting
Recurrent fasting is associated with weight loss, it is today a very common practice among those who crave for weight reduction.
A research airs that this may help in reducing insulin levels as efficiently as the calorie restriction does.
Another study discovered that women suffering from obesity experience weight reduction among other health enhancements when they undergo restriction on calorie with recurrent fasting using either solid or liquid foods.
Nonetheless, liquid foods are known to be efficiently good in reducing insulin level during fasting.
Alternating days while fasting entails intensely decreasing consumed calories for a day and consuming food routinely in the day that follows. Different research maintained that this efficiently drops the levels of insulin.
A study conducted among 26 individuals who engages in 22 days discovered that they noticed an extraordinary decrease in insulin levels by 57% ordinarily.
Even though recurrent fasting does well in many people, it still does not seem working for some. In some cases, it results in problems for some.
You can read this article for more knowledge and instructions on recurrent/intermittent fasting.
Fact: recurrent/Intermittent fasting according to research may aid insulin level reduction. Nevertheless, many research outcomes are not specific, ad so, may not be good for all.
10. Increase Your Consumption Of Soluble Fiber
Soluble fiber is known for generating many health advantages like weight reduction and blood sugar levels reduction.
Fiber engrosses water and equally changes to a gel, which impedes the movement of intakes in the digestion zone.
Fibers, according to findings, aids the sense of fullness and impedes the insulin and blood sugar level from increasing suddenly after taking food.
An inspectional research done among women discovered that those who consume the most soluble fiber had ½ insulin resistant like those who consume the minimum amount of soluble fiber.
Healthy bacteria residing in the colon are fed by the soluble fibers, thereby creating an avenue for insulin resistance reduction and gut health improvement.
A monitored research conducted for six-week among old women suffering from obesity indicated that women who consume flaxseed witnessed better rises in insulin sensitivity and reduced insulin stages compared to those who consume placebo or probiotic.
In essence, fiber coming from whole foods are significantly good for decreasing insulin level compared to those fibers derived from supplements. However, the outcomes are not interwoven.
A research found that a mixing additional fiber with whole food reduced insulin levels drastically.
In another development, another research said that insulin reduced when black beans are being consumed, but not when the additional fiber is taken.
Fact: Soluble fibers derived from whole foods is known for reducing insulin stages and rising insulin sensitivity, especially in individuals with type-2-diabetes or obesity.
11. Cut Belly Fat
Stomach fat is believed to be sources of many health issues.
So, having a large amount of fat in this region (abdomen) promotes the risk of having diseases like insulin resistance (a cause of hyperinsulinemia) and inflammation.
Different research highlighted that reducing abdominal fat resulted in reduced insulin stages and heightened insulin sensitivity.
One important fact from a study said that individuals who cut their belly fat sustained insulin sensitivity benefit for a long period, even after they put on more weight around the tummy area.
Surprisingly, individuals who have high insulin in their body find it hard to reduce in weight.
A different study maintained that people who have the uppermost levels of insulin reduce weight easily and speedily, however, they witness the risk of putting on more weight afterward.
So many things can be done to reduce abdominal fat easily. When these are achieved, the insulin levels would be reduced.
Fact: Abdominal fat reduction results in reduced insulin level and it also heightens insulin sensitivity in the body.
12. Take Green Tea as a method to Reduce Insulin levels in your body
One of the outstanding beverages consumed today is Green tea.
Scientists say green tea has a very high percent of an antioxidant called epigallocatechin gallate (EGCG).
In many studies, it was proved that EGCG aids in fighting insulin resistance.
A study confirmed that individuals having increased insulin levels but decided to consume green tea witnessed a drastically small reduction in insulin level around 12 months. However, people who consumed placebo witnessed a rise.
A reliable and in a meticulous analysis of 17 research, made known that green tea reduces fasting insulin levels. This was the opinion of studies found to be important to this research.
Nonetheless, it is not provable to say what all reliable research said that green tea heightens insulin sensitivity and lowers insulin stages.
Fact: Numerous studies maintained that green tea has the potential of reducing insulin stages and at the same time heightening insulin sensitivity.
13. Consume Fatty Fish
Anchovies, herring, mackerel, sardines, salmon are examples of fatty fish which have numerous advantages on the body.
Fatty fish are a source of good quality proteins. They are said to be the healthiest means of getting long-chain omega-3 fats that are known for many benefits.
Different studies found out that fatty fish aids in reducing insulin resistance in individuals who suffers from PCOS, gestational diabetes and obesity.
A research conducted among women suffering from PCOS discovered that groups that took fish oil had their insulin levels decreased by 8.4% than those who consumed placebo.
In another research conducted among adolescents and obese children.
In the research, it was discovered supplements from fish oil decreases triglyceride and insulin resistance levels significantly.
Fact: Insulin levels and resistance may be reduced by the long-chain omega-3 fatty acids that are present in fatty fish.
14. Consume Adequate Protein
Taking adequate protein in every meal is a healthy means of beneficial for controlling your weight and insulin levels.
A study conducted among weighty adult women indicated that they have reduced insulin levels the moment they take protein rich food for breakfast than the time they took food with small amount of protein.
During this period they are filled and consume a little unit of energy for lunch.
Nonetheless, protein works as a stimulant for insulin manufacture given the muscle the potential to receive amino acids.
In this regard, consuming protein aplenty will result in increased insulin stage.
Also, some certain kinds of protein are known for causing increased insulin reactions compared to others.
A study discovered that casein and whey protein in dairy produce are known for increasing insulin stages more than bread in those that are healthy.
Nevertheless, the insulin reaction to proteins gotten from dairy produce differs from one person to another.
A very recent study discovered that insulin is being heightened in an individual with obesity people after consuming dairy produce.
In another research done among individual suffering from obesity, it was indicated that when they consume dairy food aplenty, they have their insulin increased compared to the time they consume beef aplenty.
Fact: Do not take too much of protein specifically the one gotten from a dairy product. This can aid the prevention of insulin increment after eating.
Increased insulin in the body can result in different health issues.
In this wise, reducing insulin level and heightening insulin sensitivity is a reliable weight loss strategy. It reduces the possibility of having any health issues and gives a sound life pattern if monitored.