12 Ways to lower your Insulin levels

Everyone on this planet desires to stay fit and healthy, but only few people knows that it takes a lot of hard work, dedication, willpower and sacrifices. Fitness is not just a word, it's a lifestyle. Period.

Insulin is an extremely important hormone that's produced by your pancreas. It has many functions, such as allowing your cells to take in sugar from your blood for energy.

However, too much insulin can lead to serious health problems. Having high levels, also known as hyperinsulinemia, has been linked to obesity, heart disease, diabetes and cancer.

• Before we start let me tell you in short about insulin rich foods - WHITE foods/products are rich in Insulin levels.

For example: Milk, yogurt, butter, white bread, white rice, butter milk, white potato etc.

(Not all white things are high in insulin.) So here we go :-

12 ways to lower your insulin levels:

 1. Avoid All Forms of Sugar

Sugar may very well be the most important food to stay away from if you're trying to lower your insulin levels.

A high intake of sugar in any form has been shown to increase insulin levels and promote insulin resistance.

 2. Take Apple Cider Vinegar

Apple cider vinegar has been credited with preventing insulin and blood sugar spikes after eating.

A small study found that people who took about 2 tablespoons (28 ml) of vinegar with a high-carb meal experienced lower insulin levels and greater feelings of fullness 30 minutes after the meal.

So, Vinegar may help prevent high insulin levels after you consume meals or foods high in carbs.

3.Follow a Low-Carb Diet

Of the three macronutrients — carbs, protein and fat — carbs raise blood sugar and insulin levels the most.

So for this, low-carb diets18 best low-carb vegetables can be very effective for losing weight and controlling diabetes.

4.Do not eat too much at one time.

This is for especially obese people around the globe. It can lead to twice the increases in insulin. Although the pancreas releases different amounts of insulin, eating too much of any food at one time can lead to hyperinsulinemia.

This is especially a concern in obese people with insulin resistant.
In one study, insulin-resistant obese people who consumed a 1,300-calorie meal had twice the increase in insulin as lean people who consumed the same meal.

Consuming fewer calories leads to increase insulin sensitivity and decrease insulin levels in overweight and obese individuals.

So, reducing calorie intake by portion control or counting calories can lead to lower insulin levels in overweight and obese people with type 2 diabetes or metabolic syndrome.

5. Increase Soluble Fiber Intake

Soluble fiber provides a number of health benefits, including helping with weight loss and reducing blood sugar levels.
It absorbs water and forms a gel, which slows down the movement of food through the digestive tract. This promotes feelings of fullness and keeps blood sugar and insulin from rising too quickly after a meal.

Add Flax seed in your meals.
Soluble fiber, especially from whole foods, has been shown to increase insulin sensitivity and lower insulin levels, particularly in people with obesity or type 2 diabetes.

6.Add Cinnamon, Lemon and Black peppers.

Add Cinnamon, Lemon and Black pepper to Foods and Beverages. Cinnamon is a delicious spice loaded with health-promoting antioxidants.

However, including up to one teaspoon (2 grams) per day may provide other health benefits, even if it doesn't reduce your levels significantly.

Some studies have found that adding cinnamon to foods or beverages lowers insulin levels and increases insulin sensitivity.

7.Eat Fatty Fish

There are many reasons to consume fatty fish like salmon, sardines, mackerel, herring and anchovies.

They provide high-quality protein, and are by far the best sources of long-chain omega-3 fats, which have all sorts of benefits.

You can take fish oil supplements if you want.

So, the long-chain omega-3 fatty acids found in fatty fish may help reduce insulin resistance and insulin levels.

8.Exercise Regularly

Engaging in regular physical activity can have powerful insulin-lowering effects.

Aerobic exercise , HIIT (high-intensity interval training), resistance training and strength training appears to be very effective at increasing insulin sensitivity in people who are obese or have type 2 diabetes.

So the bottom line is : Aerobic exercise, strength training or a combination of both may help increase insulin sensitivity and lower your levels.

9.Get the Right Amount and Type of Protein

Consuming adequate protein at meals can be beneficial for controlling your weight and insulin levels.

In one study, overweight older women had lower insulin levels after consuming a high-protein breakfast compared to a low-protein breakfast

But, eating very high amounts will lead to higher insulin levels.

Click here for Ways of control insulin levels

So, avoiding excessive amounts of protein, especially dairy protein, can help prevent insulin levels from rising too high after meals.

10.Try Intermittent Fasting

Like i wrote in my previous article, intermittent fasting has become very popular for weight loss these days.
Research suggests it may help reduce insulin levels as effectively as daily calorie restriction.

To find out more about intermittent fasting, read my article about intermittent fasting.

11.Lose Belly Fat

Belly fat, also known abdominal fat, is linked to many health problems.

Carrying too much fat around your abdomen promotes inflammation and insulin resistance, which drives hyperinsulinemia.

However, there are several things you can do to lose belly fat effectively, which should help lower your insulin levels.
So, Losing belly fat can increase insulin sensitivity and help reduce your insulin levels.

12.Drink Green Tea

Green tea is an incredibly healthy beverage.

It contains high amounts of an antioxidant known as epigallocatechin gallate (EGCG).

Several studies suggest it may help fight insulin resistance.

• If you follow these Tips/Ways to control your insulin levels, then i can guarantee, you can control many diseases and you will never ever fall sick in near future.

I hope you like this article about Lowering your Insulin levels.