Too much insulin can lead to health problems. High insulin levels have been linked to obesity, heart disease or cancer, and can lead to insulin resistance. EAT SMARTER shows you how to lower your insulin levels.
Table of Contents
1. Lower insulin levels – low carb diet 2. Use apple cider vinegar 3. Watch portion sizes to lower insulin levels 4. Avoid sugar 5. Regular exercise lowers insulin levels 6. Season with cinnamon 7. Avoid simple carbohydrates 8. Keep moving and lower insulin levels 9. Intermittent fasting 10. Eat lots of fiber 11. Reduce belly fat 12. Drinking green tea lowers insulin levels 13. Eat fatty fish 14. Consume protein appropriately 15. Take-home knowledge
Insulin is a hormone that is produced in the pancreas. It is important for getting the sugar from food into the cells as glucose or dextrose. Blood transports energy into cells and insulin keeps blood sugar balanced.
1. Lowering insulin levels – low carb diet
To lower insulin levels, it's helpful to eat a low-carbohydrate diet. Carbohydrates the insulin level. The blood sugar most.
Several studies show that a low-carb diet, compared to other diets, can lower insulin levels the most while increasing insulin sensitivity.
Therefore, a low-carbohydrate diet is not only useful for losing weight, but also for controlling diabetes (1) .
A low-carbohydrate diet can be particularly effective in lowering insulin levels in people who suffer from insulin resistance or the metabolic syndrome suffer. For one study, people with metabolic syndrome were put on either a low-carbohydrate or low-fat diet that included 1500 kilocalories a day.
In the test group that ate low carbohydrate, insulin levels were reduced by an average of 50 percent. The low-fat diet was able to reduce insulin levels by only 19 percent on average. The study proves that a low carb diet can lower insulin levels (2) .
A low-carbohydrate diet increases insulin sensitivity in people who suffer from obesity or diabetes and can lower insulin levels.
2. Use apple cider vinegar
Apple cider vinegar can replace blood sugar spikes after meals. Especially when combined with high-carbohydrate foods, apple cider vinegar increases insulin sensitivity and can lower insulin levels (3) .
One study found that two tablespoons of apple cider vinegar with a high-carbohydrate meal, up to 30 minutes after eating, lowered insulin levels (4) .
If pure apple cider vinegar is too acidic for you, you can also dilute it with water and drink it with food.
3. Pay attention to portion sizes to lower insulin levels
Even though the pancreas is normally able to secrete individually needed amounts of insulin depending on the type and amount of food, excessive calorie intake leads to elevated insulin levels.
Especially in people who suffer from insulin resistance, high insulin levels are observed after a sumptuous meal.
One study compared the insulin levels of overweight and insulin-resistant people after a high-calorie meal (1300 kilocalories) with those of lean people with a healthy metabolism.
It was observed that the insulin level of the insulin-resistant group after eating was twice as high as that, of the lean group with a healthy Metabolism (5) .
Reduced calorie intake increases insulin sensitivity in overweight and obese people and can lower insulin levels. This is true regardless of what foods are eaten (6) .
For one study, 157 people suffering from metabolic syndrome were prescribed either a reduced calorie diet or smaller Portion sizes.
In subjects who ate reduced calories, fasting insulin levels were down 16 percent after 12 weeks. The group that ate smaller portions showed a twelve percent reduction in fasting insulin (7) .
Reduced calorie intake helps overweight or obese people to lower insulin levels.
4. Avoid sugar
If you want to lower insulin levels, you should eat Sugar Avoid – reduced sugar intake is actually most effective.
One study investigated the effect of high-carbohydrate, High-sugar snacks as well as high-protein and high-fat snacks on insulin levels. For this, two test groups were given either large amounts of candy or peanuts as snacks for two weeks.
The fasting insulin level of the sweet group had increased by 31 percent after the two weeks. Fasting insulin levels in the peanut group had also increased, but only by twelve percent (8) .
Fructose is found, for example, in honey, jam, agave syrup or corn syrup and is often added to industrially processed foods.
For a long time, fructose was thought to be an appropriate type of sugar for Diabetes-Patients. However, recent studies disprove this and prove that eating larger amounts of fructose can lead to insulin resistance. This in turn leads to increased insulin levels (9) .
Insulin levels rise because sugar enters the blood quickly, since the individual sugar molecules do not have to be disassembled. If you eat a lot of sweets, blood sugar levels rise sharply and the pancreas secretes a lot of insulin.
Consumption of table sugar, honey or corn syrup has an identical effect on insulin levels (10) . High sugar intake increases insulin levels. Can lead to insulin resistance. Avoid sugar to lower insulin levels.
5. Regular exercise lowers insulin levels
If you want to lower your insulin level, you should exercise regularly. Especially Aerobics Effectively increases insulin sensitivity in obese people or people with type 2 diabetes (11) .
However, the greatest effects can be achieved with a combination of endurance and Strength training can be achieved. If aerobic exercise is supplemented with strength training, insulin sensitivity can be improved to a great extent (12) .
In addition, exercise generally has a positive effect on physical well-being, improves fitness and helps with weight loss.
A combination of endurance exercise and strength training can effectively increase insulin sensitivity and lower insulin levels.
6. Spice it up with cinnamon
Cinnamon not only tastes good, but is also full of health-promoting antioxidants.
Studies showed that Cinnamon Promotes insulin sensitivity and can lower insulin levels in both healthy people and those with insulin resistance. For this purpose, a test group received rice pudding without cinnamon. A group of rice pudding with three grams of cinnamon. Rice pudding with cinnamon resulted in lower insulin release than rice pudding without cinnamon (13) .
However, it should be noted that cinnamon does not have a reliable insulin-lowering effect. The effect varies from person to person (14) .
Since cinnamon simply tastes good and has some healthy ingredients, it is nevertheless sensible to integrate up to one teaspoon of cinnamon daily into the diet and to spice muesli, curries or smoothies with it.
However, one should not overdo it either, since the substance coumarin in cinnamon can also cause discomfort in sensitive people.
There are studies showing that about three grams of cinnamon daily can increase insulin sensitivity and lower insulin levels.
7. Avoid simple carbohydrates
Simple carbohydrates make up a large proportion of the average population's diet. They are found in sweets, white bread, pasta and white rice, in fruit juices, sugared drinks, breakfast cereals, muesli with added sugar and also jam and other sweet spreads.
Simple carbohydrates are quickly broken down into their sugar components and enter the bloodstream, whereupon blood glucose increases. The pancreas secretes a lot of insulin to regulate blood sugar levels. As a result, the blood glucose level then also drops again quickly.
This makes you hungry or even ravenous afterwards and you quickly reach for food again. Studies show that eating simple carbohydrates can lead to obesity and increased insulin levels (15) .
In addition, simple carbohydrates have a high Glycemic index (GI). The glycemic index is a measure of the blood sugar effectiveness of carbohydrate-containing foods. It indicates how much the blood sugar rises after a meal.
The fiber content of foods and the structure of dietary carbohydrates are crucial to the level of the glycemic index. So have the long-chain carbohydrates, such as Whole Grains, always have a lower index than the short-chain ones, such as pasta or white flour products.
The length of time food stays in the stomach also plays a role. For example, high-protein foods with a high fat content tend to have a low glycemic index.
A clever combination of different foods within a meal can positively influence the glycemic index.
Ripeness matters for fruits and vegetables. The riper the food, the higher the sugar content and thus the glycemic index.
Some studies show that eating the same amount of foods with a low glycemic index results in lower insulin levels than eating products with a high glycemic index – even if the amount of carbohydrates is identical (16) .
Simple, fast-digesting carbohydrates should be replaced with complex carbohydrates, such as whole grains, to lower insulin levels.
8. Keep moving and lower insulin levels
A active lifestyle helps to lower the insulin level. It is important to get enough exercise. Even getting up and walking around occasionally can prevent blood sugar spikes after eating (17) .
A 12-week study of middle-aged women, who were predominantly sedentary in their daily lives, examined the effect of a 20-minute Walk After eating. The insulin sensitivity of women who exercised for 20 minutes after eating increased in contrast to the other test group.
In addition, the running group lost more body fat and became fitter (18) .
An active lifestyle, which includes regular exercise and physical activity, can lower insulin levels.
9. Interval fasting
In 16:8 interval fasting, all meals are eaten in an eight-hour time window. Fasting for the remaining 16 hours. There are different fasting models – find out which method suits you best.
Intermittent fasting is a popular strategy to lose weight. However, studies also show that interval fasting lowers insulin levels (19) .
In an experiment in which subjects fasted in intervals for 22 days, fasting insulin levels were reduced by 57 percent (20) .
Here you can learn everything you need to know about Intermittent Fasting. A nutrition plan for the most popular methods is included!
Whether Intermittent Fasting is a good way to lower insulin is something everyone has to figure out for themselves.
Some people find interval fasting helpful, while others have difficulty integrating intermittent abstinence into their daily lives.
Intermittent fasting can lower insulin levels. However, everyone must test out for themselves whether intermittent fasting is a sensible way to lower insulin.
10. Eat lots of fiber
Fiber are indigestible plant fibers that have some health benefits. They are mainly found in fruits, vegetables, grains and Legumes.
Dietary fiber binds fluid and swells in the body. This makes you feel full for a long time. In addition, they regulate digestion. Keep blood sugar stable after eating (21) .
One study found that women who consumed a high amount of fiber were half as likely to become insulin resistant as women who consumed small amounts of fiber (22) . Dietary fiber supports healthy intestinal flora. Can thus lower the risk of insulin resistance. For one study, a test group of obese women took high fiber for six weeks Psyllium at.
The other group was given a placebo. The women who regularly consumed psyllium had increased insulin sensitivity and were able to lower their insulin levels (23) .
Dietary fiber may increase insulin sensitivity and lower insulin levels, especially in obese individuals and people with type 2 diabetes.
11. Reduce belly fat
Nutrition expert Dr. med. Monika Toeller explains that the fat around the abdominal viscera, known as visceral fat, is particularly critical because it is associated with an increased risk of vascular disease, such as heart attack and stroke.
The ideal would be for women to have a waist circumference of less than 80 centimeters and for men to have a waist circumference of less than 94 centimeters. Up to 88 centimeters for women and 102 centimeters for men is still fine. With the help of a belt, you can make sure that you don't have to make the belt buckle one hole wider from year to year. Too much belly fat increases the risk of many diseases.
It's important to reduce belly fat to prevent disease and lower insulin. Because studies also show that reduced abdominal fat is associated with increased insulin sensitivity and can lower insulin levels (24) .
Reduced belly fat lowers the risk of many diseases, including insulin resistance, and helps lower insulin levels.
12. Antioxidants. Is considered very healthy. Several studies show that green tea can help lower insulin (25) .
An analysis of 17 different studies found that green tea lowers fasting insulin levels. However, there are also studies that do not confirm the insulin-lowering effects of green tea (26) .
Also nourishing expert Dr. med. Monika Toeller explains that green tea is said to do many things – what is true about it, however, has not yet been completely clarified. Certain herbal substances are now considered very beneficial.
But from a purely scientific standpoint, there simply aren't enough studies to show the specific benefits. Those who like green tea are welcome to drink it, after all, nothing negative is known either. But one should also not make a cult out of it.
There are studies that prove that green tea lowers insulin levels. However, there is a lack of scientific evidence outlining the specific benefits of green tea.
13. Eat fatty fish
Dr. med. Monika Toeller believes that all types of fish are basically very rich in Omega-3 fatty acids have been shown to be particularly protective of our blood vessels and heart. Most of these valuable fatty acids are found in fatty fish, such as salmon, mackerel, herring, sardines and tuna. That's why these varieties are considered especially good for the heart and circulation.
Studies also show that fatty fish helps reduce insulin resistance in obesity or gestational diabetes, in addition to lowering insulin levels (27) .
The valuable omega-3 fatty acids in oily fish help lower insulin levels.
14. Weight control. The insulin level from. A study proves that a high protein breakfast Satisfies longer and leads to lower insulin levels than a high-carbohydrate breakfast (28) .
Proteins, however, still stimulate insulin production so that muscles can absorb amino acids.
Eating large amounts of protein can therefore lead to increased insulin levels. Also, some studies show that certain types of protein have a stronger effect on insulin levels than others.
The protein contained in dairy products leads to increased insulin levels and should therefore only be enjoyed in moderation in order to lower insulin (29) .
To lower insulin levels, avoid excessive consumption of proteins. Dairy products should also be enjoyed in moderation.
Eat a low carb diet – A low-carbohydrate diet increases insulin sensitivity in people who suffer from obesity, diabetes, or metabolic syndrome and can lower insulin levels. use apple cider vinegar – it protects against blood sugar spikes after eating carbohydrate-rich foods. Pay attention to portion sizes – Reducing calorie intake will help lower insulin levels. Sugar increases insulin levels. Can lead to insulin resistance. Avoiding sugar is probably the most effective way to lower insulin levels. Exercise regularly – a combination of endurance exercise and strength training can effectively increase insulin sensitivity and lower insulin. Spice it up with cinnamon – about three grams of cinnamon daily can lower insulin levels. Avoiding simple carbohydrates – Fast digesting carbohydrates, such as sweets and white flour products should be replaced with complex carbohydrates, such as whole grains, to lower insulin levels. Keep moving – an active lifestyle can lower insulin levels. Intermittent fasting – Depending on personal preferences and lifestyle, interval fasting can be a way to lower insulin levels. Eat fiber – the indigestible plant fibers can increase insulin sensitivity and lower insulin levels, especially in obese individuals and people with type 2 diabetes. Reduce belly fat – reducing belly fat protects against many diseases, as well as insulin resistance, and can lower insulin levels. Drinking green tea – there are studies that prove that green tea can lower insulin levels. Eat fatty fish – the valuable omega-3 fatty acids in oily fish help to lower insulin levels. Consume proteins appropriately – to lower insulin levels, avoid excessive consumption of proteins. These 14 ways to lower insulin levels can help increase insulin sensitivity while lowering the risk of disease.