Contents:
- Medical Video: Insulin and Weight loss ➠ How to Control & Lower Insulin Resistance Levels Fat Loss Diabetes Leptin
- How to reduce insulin levels in the body
- 1. Try a low carbohydrate diet
- 2. Choose foods with a low glycemic index level
- 3. Regular exercise
- 4. Increase consumption of water soluble fiber
- 5. Avoid sedentary lifestyles
- 6. Drink green tea
Medical Video: Insulin and Weight loss ➠ How to Control & Lower Insulin Resistance Levels Fat Loss Diabetes Leptin
Insulin plays an important role in balancing blood sugar levels in your body. However, when a condition causes insulin production in the body to increase above the amount it should, there is a possibility of a high surge in blood sugar. You are also at risk of developing type 2 diabetes. So, how to reduce insulin levels in the body to remain stable?
How to reduce insulin levels in the body
1. Try a low carbohydrate diet
Of the three types of macro nutrients you eat, carbohydrates, proteins and fats, carbohydrates that contribute the most sugar to the body. One way if you want to reduce insulin levels in the body is to apply a low carbohydrate diet. Because the low sugar intake from carbohydrate sources will indirectly reduce insulin levels in your body.
Many studies have also confirmed this. Even people with insulin resistance in their bodies such as metabolic syndrome and polycystic ovary syndrome (PCOS) have managed to reduce insulin levels in their bodies thanks to a low carbohydrate diet.
According to research from the American Oil Chemists Society, a low-carbohydrate diet can reduce insulin levels lower, which is about 50 percent than a low-fat diet that can only reduce insulin levels by 19 percent.
2. Choose foods with a low glycemic index level
A low carbohydrate diet does not mean that you completely eliminate the source of sugar from daily food because sugar is still useful as a source of energy in the body. So, try to sort out what foods can keep blood sugar levels low. Because, these foods also can help keep insulin levels in the body remain stable.
Foods that can help stabilize insulin levels are known as foods with a low glycemic index (IG) value. Some examples include avocados, apples, oranges, carrots, garlic, peanut butter, and vinegar.
3. Regular exercise
Maybe a way to reduce insulin levels this one you have often heard. Yes, regular exercise is in fact really effective for decreasing insulin levels in your body. Research from the American Geriatrics Society also believes that aerobic exercise is very effective in optimizing the work of insulin in people who are obese or type 2 diabetes.
Especially if you combine this aerobic exercise with endurance training. This type of exercise will further stabilize insulin levels in your body.
4. Increase consumption of water soluble fiber
There are many benefits that you get by eating foods that contain water soluble fiber, such as helping to reduce blood sugar levels and weight. Water soluble fiber is one type of fiber that is easily digested by the body, because as the name implies, this fiber dissolves in water. This type of fiber will absorb water and then turn into a gel.
By eating sources of water soluble fiber, the body will feel more full so that blood sugar and insulin levels are also well maintained. A study reported on the Healthline page found that women who ate a lot of food sources of water soluble fiber had lower insulin levels than women who consumed small amounts of water soluble fiber.
Not only that, water soluble fiber is also useful for feeding good bacteria that live in your large intestine, so that it can improve intestinal health and maintain insulin levels in the body.
5. Avoid sedentary lifestyles
Another way that you can easily do in order to reduce insulin levels is by leaving a sedentary lifestyle, aka lazy motion.
It doesn't have to be a difficult way, you can take the time to take a leisurely stroll at frequencies that are quite often. This method is allegedly better than if you just sit still for a long time.
A 12-week study found that insulin levels in the body of women who walked for 20 minutes after eating dropped faster than women who did not walk after eating. In addition to being useful for reducing insulin levels, walking is also beneficial to reduce body fat so that you look more fit.
6. Drink green tea
According to research from the Diabetes and Metabolism Journal in 2013, someone who drank green tea every day had a lower risk of type 2 diabetes than someone who drank less than one cup of green tea a week.
Diabetes is caused by high blood sugar levels due to insulin resistance in the body. So indirectly, green tea has an effect on decreasing insulin resistance which will help prevent the emergence of type 2 diabetes.
This is reinforced by a study that states that high insulin levels in a group of people gradually decline after routine drinking green tea for 12 months.
