Ways to lower insulin levels

Insulin is a very important hormone that allows the cells of your body to take in sugar (from the blood) to produce energy. Too much insulin can cause health complications and is linked to heart disease, obesity, cancer, etc. This article talks about ways in which you can lower your insulin levels and overcome insulin resistance :

• Low carb diet: Carb restriction helps to lower insulin levels in the body as carbohydrates tend to raise insulin and blood sugar levels.

• Focus on your portion sizes: When you eat too much at one time it leads to high levels of insulin. When you consume a few calories at one time and not overeat, it improves insulin sensitivity and decreases insulin levels. Therefore portion control helps to lower insulin levels.

• Avoid sugar: Stay away from all forms of sugar if you want to lower your insulin levels as high intake of sugar promotes insulin resistance and increases insulin levels.

• Regular exercise: Aerobic and resistance exercise helps to increase insulin sensitivity.

• Including cinnamon to your diet: Cinnamon helps to decrease insulin levels and enhance insulin sensitivity so try to include up to 2 grams of cinnamon per day.

• Avoid a sedentary lifestyle: To avoid high insulin levels, it is important to have an active lifestyle. Increase your walking time and avoid prolonged sitting to reduce insulin levels.

• Increase intake of soluble fibre: Soluble fibre helps to reduce blood sugar levels and aids in weight loss. Its intake is linked to lowering insulin levels and increasing insulin sensitivity. Soluble fibre forms a gel by absorbing water. It keeps insulin and blood sugar levels from rising too quickly post meals.

• Green Tea: Green tea consumption has been found in several studies to decrease insulin levels and increase insulin sensitivity as it contains high amounts of antioxidants known as epigallocatechin gallate (EGCG).

These steps will help you to increase your insulin sensitivity, lower the risk of diseases, decrease your insulin levels and increase the quality of your life.