Insulin is an extremely important hormone produced by your pancreas. But it is important to pay attention when exams check for high insulin.
Among the functions that insulin plays, is the transport of blood sugar into the cells, which is transforming into energy.
High insulin can lead to serious health problems such as obesity, heart disease and cancer.
This also causes the cells to become resistant to the effects of the hormone.
When you become resistant to insulin, the pancreas produces even more insulin, creating a vicious cycle that makes you fat and ends your health.
Shall we break this circle?
So be sure to check out and share this article.
Insulin High: What is it?
Insulin is a hormone produced by the pancreas, which allows the entry of glucose (sugar) into cells to be transformed into energy (1). Avoid processed food.
This hormone helps glucose to enter the cells of the body. If glucose can not get into the cells, it accumulates in the bloodstream. And when untreated, high blood glucose causes long-term complications (2).
With high insulin levels, the sugar stays in the blood.
The greater the presence of insulin in the blood, the blockade of access to the use of body fat as a source of energy occurs and, consequently, more fat is stored.
It also causes the desire to consume more calories and constant hunger.
High Insulin: How to Reduce
1. Low Carb Diet
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Of the three macronutrients – carbohydrates, proteins and fat – carbohydrates are the ones that raise blood sugar and insulin the most.
For this and other reasons, low carb diets are effective for people looking to lose weight and control diabetes (3).
Many studies have confirmed its ability to lower insulin levels and increase insulin sensitivity compared to other diets.
People with health conditions characterized by insulin resistance, such as metabolic syndrome and polycystic ovary syndrome (PCOS); can suffer an effective decrease of insulin with the restriction of carbohydrates in the diet (4).
2. Apple Vinegar
Apple cider vinegar is efficient prevention of blood pressure spikes after meals.
Research indicates that this is due to vinegar’s ability to delay stomach emptying, leading to a more gradual absorption of sugar into the bloodstream and preventing peak insulin (5).
3. Eat Enough
Although the pancreas releases different amounts of insulin depending on the type of food you eat, overeating can lead to hyperinsulinemia (peak insulin).
This factor is especially worrisome in obese people with insulin resistance (6).
Consuming fewer calories is effective in increasing insulin sensitivity, and lowering insulin levels in overweight and obese individuals.
4. Avoid O Sugar
It is essential to avoid refined sugar to lower your insulin levels.
Fructose, found in sugar, honey, high fructose corn syrup and agave syrup, also need to be avoided.
Fruits with high fructose content can be replaced by low fructose fruits.
Sugar promotes insulin resistance, and levels of this hormone in the blood (7).
That is, it is no use replacing sugar with honey or sweeteners.
Choose natural sugar substitutes.
5. Regular Exercises
Committing to regular physical activity has great effects on insulin reduction.
Aerobic exercise is especially effective in increasing insulin sensitivity in obese people or with type 2 diabetes.
There is also research showing that resistance training can help lower insulin levels in older, sedentary adults.
Combining aerobic and resistance exercise is the most effective way of improving insulin sensitivity and blood level (8).
Cinnamon is a spice packed with antioxidants that improve your health. It can increase insulin sensitivity and decrease blood levels of the hormone (9).
Including up to one teaspoon (2 grams) of cinnamon your diet per day can provide several health benefits.
7. Avoid Refined Carbohydrates
Refined carbohydrates are an important part of many people’s diets today.
However, consuming them regularly can lead to various health problems. These include staying with high blood insulin, and gaining weight (10).
In addition, refined carbohydrates have a high glycemic index.
The glycemic index (GI) is a scale that measures the ability of a specific food to raise blood sugar.
The glycemic load takes into account the glycemic index of a food as well as the amount of digestible carbohydrates contained in a serving.
Refined carbohydrates include white, wheat flour, biscuits, crackers, white rice, pasta and pasta.
8. Do not Be Sedentary
If your goal is to reduce insulin levels, it is important to live an active lifestyle.
A study of more than 1,600 people found that those who were the most sedentary were almost twice as likely to have metabolic syndrome as those who performed moderate physical activity (11).
Getting up and walking, rather than sitting for long periods of time, is an efficient way to keep your insulin levels moderate after a meal.
Practice Intermittent Fasting
Intermittent fasting is a very effective way to lose weight.
Research suggests that fasting reduces high insulin as effectively as daily calorie restriction.
One study found that obese women lost weight, and had other health improvements after intermittent fasting (12).
Alternate day fasting means that you will cut down the calories one day and eat normally the next day.
This process is effective in lowering blood insulin levels.
10. Soluble Fiber
Soluble fiber provides a number of health benefits, including weight loss and reduced blood sugar levels (13).
It promotes satiety and prevents blood sugar, and insulin from rising too fast after a meal.
Soluble fiber also helps feed the colon-friendly, friendly bacteria that improve intestinal health and reduce insulin resistance.
Among the foods with soluble fiber are: vegetables, orange, avocado, asparagus, sweet potatoes, among others.
11. Losing Belly Fat
Belly fat, also known as visceral fat, is linked to various health problems.
It promotes inflammation and insulin resistance, which drives hyperinsulinemia (14).
Decrease belly fat, increase insulin sensitivity, and lower insulin levels (15).
There are several things you can do to lose belly fat effectively, which help lower insulin levels.
12. Green Tea
Another way to avoid high insulin is by drinking green tea. It is an incredibly healthy beverage.
It contains high amounts of an antioxidant known as epigallocatechin gallate (EGCG).
It helps in fighting insulin resistance (15).
If you want to lose weight and lower blood glucose, include green tea in your diet.
Fatty fish such as salmon, sardines, mackerel, herring and anchovies, provide high-quality protein and are sources of long-chain omega-3 fats, which have several health benefits.
They reduce insulin resistance in people with obesity, gestational diabetes and Polycystic Ovarian Syndrome (16).
Consuming adequate protein in meals is beneficial for controlling weight and high insulin (17).
However, it is necessary to consume in a balanced way, excess protein stimulates the production of insulin so that the muscles can absorb amino acids.
I hope this article has opened your eyes to the problems that high insulin levels bring to health.
Increase insulin sensitivity, and balance levels of this hormone to facilitate weight loss, reduce the risk of disease and increase quality of life.