How to Reduce Insulin Levels

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methods

1Making Dietary Changes

2Losing Weight and Being Active

3Consulting with Your Doctor

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Tips and Warnings

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References

A high insulin level usually happens when your body doesn’t respond correctly to insulin and, as a result, can’t easily absorb glucose from your blood. This condition is called insulin resistance, and your body will try to fix the problem by making more insulin. Eventually, your body might not be able to create enough insulin, which could lead to type 2 diabetes. To lower insulin levels and hopefully avoid developing diabetes, make changes to your diet and get more exercise. It’s also important to receive support from a doctor as you deal with this problem.

Steps

Method 1

Method 1 of 3:

Making Dietary Changes

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   Eat non-starchy veggies, as well as foods high in fiber and antioxidants. Choose vegetables like broccoli, artichokes, asparagus, mushrooms, and sugar-snap peas. While you should limit starchy foods like corn, potatoes, and pumpkin, you can have sweet potatoes. Add high-fiber options like beans, whole grains, and green peas, and snack on berries to get your antioxidants.

   • Incorporate several servings of these foods into your meals each day.
   • Starchy foods can be a part of your meal plans, but you’ll need to carefully monitor your portion sizes. Talk to your doctor or schedule a meeting with a registered dietician to determine exactly how much of these foods you can safely eat.
   • Go online to look up other non-starchy vegetables, high-fiber foods, and sources of antioxidants. You can also look up fun recipes for these ingredients online!
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   Add protein-rich options to your diet. Go for lean meats like chicken, fish, and nuts. Foods with high omega-3 content, such as salmon and eggs, are also perfect for your diet.

   • As a sample meal plan, choose berries and a muesli breakfast bar to start off your day. Then, have split pea soup for lunch. Finally, eat grilled chicken, baked artichoke hearts, and sweet potato souffle for dinner.
   • Look for cookbooks, online recipe lists, and food blogs dedicated to creating meal plans for people with diabetes. These options will also be helpful for you as you manage your insulin levels.
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3. 
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   Limit sugary, processed, and fried foods. Some foods will likely raise your blood sugar and insulin levels. Cut back your intake of processed foods that come in a box, white bread and pasta, fried foods, and dairy products. It’s also a good idea to have smaller portions of foods high in saturated fat, like chocolate, butter, and salted pork. In particular, save sugary sweets for special occasions.

   • Full fat dairy, butter, and heavy cream may not always lead to insulin resistance. In some people, the fat causes sugar to be absorbed less quickly.
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   Eat half a fresh grapefruit 3 times per day. Grapefruit has been shown to improve metabolism, help with weight loss, and lower insulin levels. Cut your grapefruit and eat 1 half before breakfast and 1 half before lunch. Slice a second grapefruit to have another half before dinner. Then, you can store the leftover half in the fridge for tomorrow’s breakfast portion!

   • If you don’t like grapefruit, you can also take grapefruit capsules. Look for these online or at a health supply store.
   • Before you add grapefruit to your diet, talk to your doctor. There are almost 100 prescription medications that react badly (potentially even fatally) with grapefruit products, including Zoloft, quinine, and fentanyl.
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   Choose water instead of sweetened drinks. Soda, energy drinks, and other sweet beverages can cause your blood sugar to spike. This, in turn, may raise your insulin levels. Since it’s important to stay hydrated, drink at least 1 to 2 litres (0.26 to 0.53 US gal) of water per day instead.

   • Unfortunately, diet or sugar-free sodas aren’t a great alternative to regular sodas. Their artificial sweeteners can still raise insulin levels, increase your BMI, and negatively affect your overall health.
   • If you’re craving a sweet drink, consider using whole stevia leaves instead of sugar or other artificial sweeteners. This is a safer alternative.
   • You should also try to quit or limit your alcohol consumption. Stick to 1-2 drinks per day, tops.
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Method 2

Method 2 of 3:

Losing Weight and Being Active

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   Go for a brisk walk every day. Walking is a great activity for your overall health. Especially if you haven’t engaged in a lot of physical activity lately, walking can get you started again. It’s also been shown to lower insulin levels when done daily. Shoot for 30-45 minutes each day. If you’d like, you can break your walks up into 2 sessions.
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   Fit in aerobic workouts 3 days per week. Go for a run or a fast bike ride, swim laps, do aerobic dancing, or hike uphill. These workouts should last a minimum of 30 minutes. If you’re not sure that you can come up with workouts on your own, consider joining a gym.

   • Talk to your doctor first if you have been physically inactive, have other underlying health conditions, or simply have concerns or questions about starting an aerobic exercise program.
3. 
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   Perform muscle strengthening exercises 2-3 times per week. Begin a weight lifting program that targets all of your major muscle groups. You can either purchase some dumbbells at your local sports supply store, or join a gym to get access to weights. Alternate strength training days with your aerobic workouts. Don’t forget to add in at least 1 day of rest each week, as well!
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   Focus on losing your belly fat. Being overweight or obese can cause you to be at higher risk for insulin resistance, high insulin levels, and diabetes. In particular, fat around your waistline and belly can be a problem. Along with a balanced diet, use planks and aerobic workouts to target this fat. You can also sign up for a Pilates class that will strengthen your core.
5. 
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   Sleep enough to be active during the day. Getting enough sleep is important for your overall health, and it’s especially crucial if you’re ramping up how much you exercise! Aim for at least 8 hours of solid, uninterrupted sleep. Don’t drink caffeine for several hours before bedtime, and avoid looking at your cellphone or other devices right before you close your eyes.

   • Undiagnosed sleep apnea can also put you at greater risk for high insulin levels.
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Method 3

Method 3 of 3:

Consulting with Your Doctor

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   See your doctor if you are at risk for prediabetes. Find out what your Body Mass Index (BMI) is. If it’s in the high 20s or over 30, you are considered overweight or obese. If you also have high blood pressure or a family history that includes diabetes, call your doctor about getting your blood sugar level tested.

   • If you’re over 45, it’s a good idea to get tested regardless of risk factors. If your test is normal, repeat the test every 3 years to make sure you’re still healthy.
2. 
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   Take blood tests to see if you have high glucose levels. Having high glucose levels and prediabetes will usually indicate whether you also have high insulin levels. There are 3 tests your doctor may recommend you take. One, the A1C test, is a simple blood test. For the other 2, you’ll need to discuss preparations with your doctor. They’ll likely ask you to fast for a certain number of hours, then test your body’s ability to process sugar.

   • Both the fasting plasma glucose test and the Oral Glucose Tolerance Test (OGTT) are generally done after you’ve fasted for at least 8 hours. The blood draw for the fasting plasma glucose test can be done immediately after your fasting period.
   • For the OGTT, you’ll be given a sweet drink after your fasting period. After 2 hours, you’ll then have your blood drawn.
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   Discuss your results with your doctor. Once your results from the test(s) become available, your doctor will likely call you into their office. They’ll explain whether you have high glucose levels and help you create a plan of action to avoid getting diabetes. While normal levels can vary from lab to lab, the following results generally indicate prediabetes:

   • An A1C of 5.7-6.4%.
   • Fasting glucose levels of 100-125 mg/dL.
   • A blood glucose level of between 140-199 mg/dL.
4. 
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   Talk to your doctor if you haven’t been physically active. If you have high insulin levels associated with prediabetes, your doctor will ask you to make changes to your diet and exercise plans. If you’re concerned about exercising because you haven’t done it in a while (or ever), that’s ok! The doctor is there to support and guide you. They can either develop a plan that’s safe and effective for you, or direct you to a qualified personal trainer.
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   Ask your doctor if prescription meds would be right for you. Some medications may help lower your insulin levels. In particular, Metformin can help keep your insulin under control and prevent you from developing type 2 diabetes. This drug is a pill that you’ll take 2-3 times per day with your meals.

   • People with liver or heart disease shouldn’t take Metformin. It’s also very important that you always stay hydrated if you and your doctor decide this drug is right for you.
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Warnings

• Smoking can make it more difficult for you to lower your insulin levels. If you haven’t already, get the support you need to quit.
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• There’s a lot of information floating around the internet about ways to combat high blood sugar and insulin levels. Not all of it is trustworthy! To avoid falling for a myth, ask your doctor or dietician before you make drastic changes to your diet. Do not take supplements without consulting your doctor.
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