if your doctor advises you to find ways to lower your insulin levels, they will most likely have a plan in place to help you achieve that goal.
insulin is an extremely important hormone that is produced by your pancreas. it has many functions, such as getting your cells to take sugar from the bloodstream for energy.
however, living with high levels of insulin for a long time, also known as hyperinsulinemia, can lead to excessive weight gain and serious health problems such as heart disease and cancer. （1, 2, 3）。
high blood insulin levels can also cause your cells to become resistant to the action of hormones. this condition, known as insulin resistance, causes your pancreas to produce more insulin, which creates an unstable cycle (4).
If your doctor recommends lowering your insulin levels, here are 14 things you can do.
1. Follow a low-carb diet plan
of the three macronutrients of carbohydrates, protein, and fat, carbohydrates are the most capable of raising blood sugar and insulin levels. although carbohydrates are an important part of most balanced and nutritious diets, low-carb diets are very effective for weight loss and diabetes control (5, 6).
many studies have confirmed the effectiveness of low-carb diet plans in lowering insulin levels and increasing insulin sensitivity, especially when compared to other diets.
People with health conditions characterized by insulin resistance, such as metabolic syndrome and polycystic ovary syndrome (PCOS), may experience a significant decrease in insulin due to carbohydrate restriction. （6, 7, 8）。
in a small 2009 study, people with metabolic syndrome were randomized to receive a 1,500 calorie low-fat or low-carb diet. （9）。
insulin levels fell by an average of 50% in the low-carb group, compared to 19% in the low-fat group. those on low-carb diets also lost more weight (9).
In another small study in 2013, when people with PCOS consumed a low-carb diet that contained enough calories to maintain their weight, their insulin levels dropped more than when they ate a high-carb diet. （10）。
Summary: While carbohydrates are often an important part of a balanced diet, low-carb diets have been shown to improve insulin sensitivity and reduce insulin levels in obese, diabetic, metabolic syndrome, and PCOS patients.
2. Think about taking apple cider vinegar
Apple cider vinegar (ACV) may help prevent insulin and blood sugar spikes after eating, especially when consumed with high-carbohydrate foods (11).
One review found that consuming 2-6 tablespoons of vinegar per day appeared to improve blood sugar response to carbohydrate-rich meals. However, it is important to note that this review included studies that used other forms of vinegar in addition to ACV (12).
Another review of studies found that consuming vinegar during meals affects blood sugar and insulin levels. People who consume vinegar with meals have lower blood sugar and insulin levels compared to those who do not consume vinegar. But again, this review does not specify ACV(13).
A third review of the 2021 study specifically for ACV analyzed its impact on glycemic control in adults. （14）。
The researchers found that consuming ACV significantly lowered fasting blood glucose and HbA1C (which measures blood glucose over time). However, ACV does not appear to affect fasting insulin levels or insulin resistance (14).
Summary: vinegar may help relieve high blood sugar and insulin levels after meals, especially when these meals are high in carbohydrates. however, the results were mixed and more research is needed – especially around apple cider vinegar.
3. Pay attention to serving size
Depending on the type of food you eat, your pancreas releases different amounts of insulin, but consuming large amounts of foods that cause your body to produce extra insulin can eventually lead to hyperinsulinemia.
This is especially worrisome for people who already suffer from obesity and insulin resistance (15).
In a small 2017 study, other healthy people were classified as having a "normal" BMI or higher, and each person ate meals with different blood sugar loads for several days.
The researchers found that while high glycemic loads (foods containing more sugar and carbohydrates) spiked blood sugar in everyone, individuals with BMI in the "obese" category kept their blood sugar elevated longer (16).
It has been proven that consuming fewer calories increases insulin sensitivity in people with overweight and obesity and lowers their insulin levels, regardless of the type of diet they consume. （17, 18, 19, 20）。
A small 2012 study analyzed different weight loss methods in 157 patients with metabolic syndrome, a group of disorders that included a larger waist circumference and high blood sugar. （19）。
The researchers found that fasting insulin levels were reduced by 16 percent in the group that practiced calorie restriction and 12 percent in the group that practiced serving control. （19, 21)。
Although calorie restriction has been shown to relieve excess insulin levels, it's a good idea to seek the help of a dietitian or doctor before making any dietary changes to ensure you don't miss out on any important macro or micronutrients.
Summary: reducing calorie intake can help lower insulin levels in overweight or obese people with type 2 diabetes or metabolic syndrome.
4. Reduce your intake of all forms of sugar
If you want to lower your insulin levels, sugar is probably the most important ingredient. a high-sugar diet is associated with insulin resistance and may promote the development of metabolic disorders. （22）。
In a small 2009 study, otherwise healthy people were tasked with increasing the amount of candy (sugar) or peanuts (fat) they ate. fasting insulin levels increased by 31% in the candy group, while the peanut group increased by 12% (23).
In another small study in 2014, other healthy adults consumed jams containing varying amounts of sugar. adults who consumed high candy sauce had significantly higher insulin levels compared to those who consumed low candy sauce (24).
Fructose is a natural sugar found in table sugar, honey, fruit, corn syrup, agave, and syrup.
While some studies point to fructose being particularly harmful to blood sugar control and insulin resistance, there is insufficient evidence that fructose is more harmful than other types of sugar when consumed in moderation. （25）。
In fact, one study found that replacing glucose or sucrose with fructose actually lowered peak levels of postprandial blood glucose and insulin, especially in people with prediabetes or type 1 or type 2 diabetes. （26）。
Summary: any form of high-sugar intake has been shown to increase insulin levels and promote insulin resistance if consumed for some time.
5. Prioritize physical activity
Regular physical activity can produce a powerful insulin-lowering effect.
Aerobic exercise appears to be very effective in increasing insulin sensitivity in people with obesity or type 2 diabetes. （27, 28, 29）。
One study looked at the effects of sustained aerobic exercise and high-intensity interval training on metabolic health in obese men. （29）。
Although the health of both groups improved, only the group that performed sustained aerobic exercise had significantly lower insulin levels. （29）。
Some studies show that resistance training can help lower insulin levels in older adults and sedentary people (30, 31).
Finally, combining aerobic exercise and resistance exercise may be the best option for having a positive effect on insulin sensitivity and levels (32, 33).
Summary: aerobic exercise, strength training, or a combination of both may help lower insulin levels and improve insulin sensitivity.
6. Try adding cinnamon to food and drinks
Cinnamon is a delicious spice rich in health-promoting antioxidants.
recent studies have shown that people with insulin resistance and people with relatively normal insulin levels may experience increased insulin sensitivity and decreased insulin levels when supplementing with cinnamon. （34, 35, 36）。
In a small, well-designed study, women with PCOS who took 1.5 grams of cinnamon powder daily for 12 weeks had significantly lower fasting insulin and insulin resistance than women who took a placebo. （35）。
In another well-designed small study, people with type 2 diabetes took 500 mg of cinnamon powder twice daily for 3 months, and their fasting insulin and insulin resistance were lower than those who took a placebo. （34）。
Individuals with higher BMI were most pronounced in insulin and insulin sensitivity. （34）。
It is important to note that there are no fully tested recommended doses of cinnamon, and not all studies have found that cinnamon helps reduce insulin levels or increase insulin sensitivity. the effects of cinnamon may vary from person to person (37, 38).
Summary: some studies have found that adding cinnamon to food or drinks lowers insulin levels and increases insulin sensitivity, but the results are mixed.
7. When eating carbohydrates, choose complex carbohydrates
While complex carbohydrates are an important part of a nutritious diet, refined or "simple" carbohydrates often do not contain large amounts of fiber or micronutrients and are digested very quickly.
Refined carbohydrates include simple sugars as well as grains that have removed the fiber fraction. some examples are sugar-sweetened cereals, highly processed fast foods, foods made with refined flour, such as certain bread and pastries, and white rice (39).
Regular consumption of refined carbohydrates can lead to a variety of health problems, including high insulin levels and weight gain (40, 41).
In addition, refined carbohydrates have a high glycemic index (GI). GI is a measure of the ability of a particular food to raise blood sugar. The glycemic load takes into account the glycemic index of the food and the number of digestible carbohydrates contained in a serving of food (42).
Some studies comparing foods with different glycemic loads have found that eating high glycemic load foods raises insulin levels more than eating the same serving of low glycemic load foods, even if the carbohydrate content of the two foods is similar. （43, 44）。
Nevertheless, other research contrasting low glycemic load and low glycemic index diets with high glycemic load and high glycemic index diets has not discovered any distinction in the ways that these diets affect insulin. levels or insulin sensitivity. （45, 46）。
Summary: replace refined carbohydrates with slower-digesting complex carbohydrates and whole grains, which digest quickly, raise blood sugar dramatically, and may help lower insulin levels.
8. Improve your overall activity level
An active lifestyle helps to lower insulin levels.
A 2005 study of more than 1,600 people found that the most sedentary people (who did not spend their free time engaged in moderate or strenuous activity) were nearly twice as likely to develop metabolic syndrome compared to those who performed at least 150 minutes of active activity each day. week (47).
other studies have shown that getting up and walking around, rather than sitting for long periods, can help prevent insulin levels from soaring after a meal. （48）。
one study looked at the effects of physical activity on insulin levels in overweight men at risk of developing type 2 diabetes. those who walked the most steps per day had the greatest reduction in insulin levels and abdominal fat compared to those who took the fewest steps per day (49).
summary: Avoid sitting for long periods and increasing the time spent walking or doing other moderate activities may help lower insulin levels.
9. Consider intermittent fasting
Intermittent fasting (a diet plan that you can set your eating time and fasting time within 24 hours) has recently made headlines, especially around its possible weight loss benefits.
Studies have also shown that intermittent fasting may help lower insulin levels, as effective or more effective as daily calorie restriction. （50, 51)。
A 2019 study compared alternate-day fasting versus calorie restriction in adults with extra weight or obesity and insulin resistance. （52）。
Compared with those who restricted calorie intake and the control group, those who fasted for 12 months every other day had a greater reduction in fasting insulin and insulin resistance. （52）。
although many people find intermittent fasting beneficial and enjoyable, it doesn't work for everyone and can cause problems for some. a doctor or dietitian can help you determine if intermittent fasting is right for you and how to proceed safely.
Summary: intermittent fasting may help lower insulin levels. however, more research needs to be done, and this way of eating may not be suitable for everyone.
10. increase the intake of soluble fiber
Soluble fiber provides many health benefits, including helping to lose weight and lower blood sugar levels.
After eating, the soluble fibers in the food absorb water and form a gel, which slows down the passage of food through the digestive tract. this promotes satiety and prevents postprandial blood glucose and insulin from rising too quickly (53, 54).
An observational study from 2013 found that individuals who consumed the most soluble fiber at birth were half as likely to develop insulin resistance as individuals who consumed the least soluble fiber. （55）。
Soluble fiber also helps feed friendly bacteria in the colon, which improves gut health and reduces insulin resistance.
In a 6-week controlled study of older obese women, women who took flaxseed (containing soluble fiber) had higher insulin sensitivity and lower insulin levels than women who took probiotics or place bo. （56）。
overall, fiber from whole foods appears to lower insulin more effectively than supplemented forms of fiber, although results have been mixed. one study found that when people consume black beans, insulin is lowered, while not when taking fiber supplements. （57）。
Summary: soluble fiber, especially from whole foods, has been shown to increase insulin sensitivity and reduce insulin levels, especially in obese or type 2 diabetics.
11. concentrate on weight loss, if recommended
The distribution of systemic fat depends on age, sex hormones, and genetic variation (58).
Excessive belly fat — also known as visceral fat or belly fat — has been particularly linked to many health problems. visceral fat promotes inflammation and insulin resistance, which leads to hyperinsulinemia. （59, 60, 61）。
A small 2013 study showed that reducing visceral fat leads to increased insulin sensitivity and lower insulin levels. （62）。
Interestingly, another small study in 2013 found that people with reduced abdominal fat retained the benefits of insulin sensitivity even after recovering some of their belly fat. （63）。
There is no technique to particularly target visceral fat when decreasing weight. But since visceral fat and subcutaneous fat are related, losing weight generally will also likely result in the loss of visceral fat.
in addition, studies have shown that when you lose weight, the percentage of visceral fat loss is higher than fat in other parts of the body (64).
If your doctor recommends you lose weight, talk to them about the best weight loss program for you.
Summary: if your doctor recommends you do this, reducing visceral fat can increase insulin sensitivity and help lower your insulin levels. while you can't specifically target visceral fat, it also loses when you lose weight overall.
12. add green tea to your diet
Green tea contains a large number of antioxidants, called epigallocatechin gallates (EGCG), which may help fight insulin resistance. （65, 66, 67）。
in a 2016 study, obese and high insulin levels in postmenopausal individuals taking green tea extract experienced a slight decrease in insulin levels over 12 months, while those who took a placebo had elevated insulin levels after the intervention. （66）。
In a 2013 review, researchers reported that in high-quality studies, green tea appeared to significantly reduce fasting insulin levels. （67）。
However, there are other high-quality green tea supplement studies that have not shown a decrease in insulin levels or an increase in insulin sensitivity. （68）。
Summary: several studies have found that green tea may increase insulin sensitivity and lower insulin levels, but results have been mixed.
13. Eat more fatty fish
There are many reasons to eat fatty fish such as salmon, sardines, mackerel, herring, and anchovies. they provide high-quality protein and are one of the best sources of long-chain omega-3 fats that have many health benefits (69).
Studies have shown that the omega-3 fatty acids in fatty fish may also help reduce insulin resistance in people with obesity, gestational diabetes, and PCOS. （70, 71, 72）。
According to the u.s. department of health and human services' dietary guidelines for Americans, adults can safely consume at least 8 ounces of seafood per week (based on a 2,000 calorie diet). younger children should eat less.
People who are pregnant or breastfeeding should eat 8-12 ounces of a variety of seafood per week, choosing the option with a lower mercury content (73).
While eating fish instead of taking supplements is generally recommended for a variety of reasons (more omega-3s are not always better, and fish contain additional nutrients and vitamins), fish oil supplements are widely sold in stores and are often used in research.
These supplements contain the same long-chain omega-3 fats as the fish themselves, but an effective dose has not been determined (74).
Although more research is needed, fish oil has been shown to support healthy blood sugar.
A small 2012 study of PCOS patients found that a group of patients taking fish oil had significantly lower insulin levels by 8.4% compared to a group taking a placebo. （71）。
Another 2013 study found that obese children and adolescents who took fish oil supplements significantly reduced their insulin resistance and triglyceride levels. （72）。
Finally, a review of 17 studies found that taking fish oil supplements was associated with increased insulin sensitivity in patients with metabolic disorders. （75）。
Summary: the long-chain omega-3 in fatty fish may help reduce insulin resistance and insulin levels, especially in people with metabolic disorders. although fish oil supplements are widely marketed and often used in research, effective doses have not been determined.
14. Consume the right amount and type of protein
Consuming a diet with enough protein can be beneficial for controlling your weight and insulin levels.
In a small 2015 study, premenopausal individuals with obesity had lower insulin levels after eating a high-protein breakfast compared to a low-protein breakfast. they also felt fuller and consumed fewer calories at lunch (76).
However, protein stimulates insulin production, so your muscles can absorb amino acids. therefore, long-term heavy eating may cause insulin levels to rise in other healthy individuals (77).
A larger study in 2018 revealed these different results: dietary patterns are important when it comes to protein.
For example, the researchers found that people who consumed most plant protein were less likely to develop type 2 diabetes, while people who consumed large amounts of protein in the form of red meat were more likely to develop or develop type 2 diabetes. （78)。
Therefore, while protein is important, it is even more important to consume a variety of proteins that are not overprocessed and are rich in nutrients.
Summary: eating a variety of nutritious protein sources may help improve insulin sensitivity, but moderation is key.
Conclusion:
If your doctor advises you to find ways to lower your insulin levels, they will most likely have a plan in place to help you achieve that goal.
It is possible to get back on track and maintain it until you reach your goal by consuming less refined carbohydrates and sugars, increasing your intake of fiber- and nutrient-rich foods, exercising regularly, and occasionally taking natural supplements like green tea and cinnamon.