Insulin is an important hormone made by the pancreas that helps your body use glucose (sugar) for energy. But if insulin levels stay high for a long time, which can happen because of a bad diet, not getting enough exercise, and being overweight, the body may become resistant to it. Insulin resistance is the main cause of type 2 diabetes and a key cause of obesity, heart disease, and metabolic syndrome.
Learning about insulin’s purpose and how to keep it in balance can greatly lower your risk of developing type 2 diabetes. In rare circumstances, it can even help reverse the early stages of the disease.
What Makes Insulin Important?
1. Controls Blood Sugar
Insulin helps get glucose from the blood into cells, where it is used for energy. Without insulin, blood sugar levels can get dangerously high, which can harm blood vessels and organs over time.
2. Helps store energy
Insulin tells the liver and muscles to store extra glucose in the circulation as glycogen. Insulin helps store fat when glycogen levels are full. This mechanism makes sure that energy is available when you are fasting or working out.
3. Helps cells work properly
Cells need glucose to do important things like grow, repair, and talk to each other. Insulin is like a “key” that opens cells so glucose can get in and power various actions.
4. Keeps metabolism in check
Insulin is a key player in metabolic regulation because it affects how the body breaks down fat, makes proteins, and balances energy. Insulin levels that stay the same help the body work properly.
Why are high levels of insulin bad?
People who have hyperinsulinemia generally have it before they are diagnosed with type 2 diabetes. Over time, cells stop responding to insulin correctly, which makes the pancreas make even more. This means:
- Resistance to insulin
- More fat buildup, especially in the belly
- Increased risk of heart disease
- High blood pressure
- Long-lasting inflammation
Higher chance of getting type 2 diabetes
High insulin levels also stop the body from burning fat, which makes it harder to lose weight. So, one of the best ways to stop and control diabetes is to keep insulin levels in check.
1. Eat fewer carbs to lower insulin levels naturally.
Refined carbs and sugary foods make blood sugar and insulin levels to up quickly. You can greatly lower your need for insulin by eating whole grains and meals high in fiber instead of white rice, white bread, sweets, and processed snacks.
2. Try intermittent fasting
Intermittent fasting lowers insulin levels for long periods of time, which helps burn fat and makes cells more sensitive to insulin. A simple 12–14 hour overnight fast can assist, too.
3. Get regular exercise
Exercise makes insulin work better and helps muscles use glucose more effectively. Strength training and walking quickly are both excellent ways to get fit.
4. Get Rid of Extra Weight
Losing even 5–10% of your body weight can make your insulin levels drop and make your body more sensitive to insulin.
5. Stay away from drinks with sugar
Drinks with a lot of sugar, like soda, bottled juices, and sweetened tea, make blood sugar levels rise quickly. It makes a big difference to drink water, lemon water, or unsweetened herbal tea instead.
6. Add Healthy Fats
Nuts, seeds, fatty fish, olive oil, and avocados are all healthy fats that don’t raise insulin levels and make you feel full. They also help with metabolic health and lower inflammation.
7. Drink plenty of water
Staying hydrated helps the kidneys work properly and keeps blood sugar levels stable. Drinking adequate water will help you control your blood sugar levels a little bit.
8. Keep your stress levels in check
Cortisol levels go up when you are under a lot of stress for a long time. This makes blood sugar and insulin levels go up. Yoga, meditation, deep breathing, and being outside can all help keep stress hormones in check.
9. Sleep well
Not getting enough sleep makes you less sensitive to insulin and hungrier. To keep your metabolism in balance, try to get 7 to 8 hours of comfortable sleep every night.
10. Take Supplements (With Your Doctor’s Advice)
Some nutrients, such as magnesium, omega-3 fatty acids, and chromium, may help insulin sensitivity. Before you start taking any supplements, always talk to a doctor.
11. Drink apple cider vinegar
Taking apple cider vinegar before meals may help lower blood sugar levels after meals by making insulin work better. Mix it with water and use it carefully, especially if you have stomach problems.
12. Keep an eye on the size of your portions
Eating too much of even nutritious meals might boost insulin levels. Eating balanced, modest quantities keeps blood sugar levels consistent and stops you from eating too much.
One of the best ways to stop and control type 2 diabetes is to lower insulin levels. Insulin is necessary for life, but having too much of it over a long period of time might make you resistant to it, cause you to gain weight, and cause major metabolic problems.
You can safeguard your long-term health and improve insulin sensitivity by cutting back on refined carbs, working out consistently, managing stress, getting better sleep, and being conscious of what you eat. Making little, steady modifications to your daily life today can keep you from getting diabetes tomorrow and help you keep your metabolism in balance for good.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
