How Does Insulin Level Decrease?
Insulin is an extremely important hormone produced by your pancreas. It has very important tasks, such as letting you take sugar from your blood for energy. However, high insulin can cause serious health problems.
Having high-level insulin, also known as hyper insulin, can cause obesity, heart disease and cancer. High levels of insulin in the blood also cause the cells to become resistant to the effects of the hormone.
When you enter insulin resistance, your pancreas produces more insulin and the vicious cycle that threatens your health begins.
Here are the 14 methods to answer how insulin levels fall;
1- Low Carbohydrate Nutrition
The three main nutrients raise blood sugar, carbohydrates, protein and fatty foods.
For many reasons, low-carbohydrate foods make it easy to lose weight and control diabetes.
Many studies have confirmed that it has the ability to lower insulin levels and increase insulin sensitivity compared to other diets.
People with health problems characterized by insulin resistance, such as metabolic syndrome and polycystic ovary syndrome (PCOS), can achieve a significant decrease in insulin levels by limiting carbohydrate foods.
In one study, individuals with metabolic syndrome were administered a low-fat or low-carbohydrate diet containing 1,500 calories.
In the low carbohydrate group, a great reduction of 50% was achieved, while the average insulin level was 19%.
Summary: Low-carbohydrate diets have been shown to increase insulin sensitivity and reduce insulin levels in people with obesity, diabetes, metabolic syndrome and PCOS.
2. Consume Apple Cider Vinegar
Headed honey is useful in balancing apple blood sugar, this feature is valid in insulin.
After eating, apple cider vinegar prevents the increase of insulin and blood sugar.
This feature of diamond vinegar is particularly evident when taken with high carbohydrate foods.
A small study on this topic revealed that people taking high-carb foods and about 2 tablespoons (28 ml) of vinegar had lower insulin levels and more satiety after 30 minutes of eating.
The researchers believe that this effect is the health of the vinegar by emptying the stomach and slowly absorbing sugar through the bloodstream.
Summary: Taking apple cider vinegar after consumption of foods high in carbohydrates helps to balance insulin levels.
3- Track Portion Amount
Although the pancreas secretes a different amount of insulin depending on the food you eat, eating too much of one food at a time will cause an increase in insulin. This is particularly important for obese people with insulin resistance.
In one study, it was observed that insulin-resistant obese people consuming a meal of 1,300 calories had doubled their insulin level compared to weak people consuming the same food.
In addition, the increase in insulin was nearly doubled in obese people who were described as “metabolically healthy”.
Consuming less calories has been shown to increase insulin sensitivity and lower insulin levels in overweight and obese individuals, regardless of the type of diet they consume.
Another study conducted on 157 people,
The researchers found that the insulin level of the calorie diet decreased by 16% and the diet decreased by 12%.
Summary: Reducing calorie intake by calorie quantity control or calorie counting enables lower insulin levels in obese people with overweight and type 2 diabetes or metabolic syndrome.
4- Avoid all types of sugar
If you are trying to lower your insulin level, sugar is the most important food you should avoid.
In a study conducted on people who eat excessive sugar and peanuts, it was observed that the insulin level of sugar-eating people increased by 31% and the insulin level of people eating peanuts by 12%.
In another study, it was observed that when people consume jams containing high amounts of sugar, insulin levels are higher than those at low sugar consumption.
Fructose increases the insulin resistance and ultimately leads to elevated insulin levels if consumed in high amounts of sugar, honey, high-fructose corn syrup, etc.
One study observed that people who consume 50 grams of sugar, honey, or high-fructose corn syrup every day for 14 days increase their insulin levels astronomically.
Summary: No matter how it is consumed, all sugary foods increase insulin levels.
5- Do Regular Exercise
Participating in regular physical activities can help to reduce insulin levels severely.
Aerobic exercise appears to be very effective in increasing insulin sensitivity in obese or type 2 diabetes patients.
In a study on this topic, people were divided into two groups. The first group did aerobic exercise, while the other group only ran straight.
At the end of the study, insulin levels improved in both groups and aerobic exercise was better.
Studies also show that aerobic exercise is good for both elderly and adults.
There is scientific evidence that aerobic and other exercise combinations can significantly reduce insulin levels.
In the experiment conducted on 101 breast cancer patients, regular exercise in different combinations was shown to decrease insulin levels by 27%.
Summary: Aerobic exercise and other training combinations reduce insulin levels by increasing insulin sensitivity.
6- Add Cinnamon to Foods and Beverages
Cinnamon is a delicious spice filled with antioxidants that are harmful to health.
Research on healthy people has shown that cinnamon reduces insulin levels.
In one study, it was determined that insulin levels were healthier in healthy people who consumed approximately 1.5 teaspoons of cinnamon in rice pudding compared to those who did not add cinnamon to rice pudding.
In all studies conducted so far, it has been concluded that the consumption of cinnamon decreases the insulin level. However, the effect of cinnamon on insulin may vary from person to person.
However, even if consumption of one teaspoon (2 grams) of cinnamon a day does not reduce the insulin level, it provides other benefits to our health.
Summary: Research has shown that adding cinnamon to foods or drinks lowers insulin levels and increases insulin sensitivity.
7- Avoid refined carbohydrates
Refined carbohydrates are an important part of many people's diet.
However, research in animals and humans suggests that consuming them regularly can cause various health problems.
These include high insulin levels and weight gain.
It also contains a high glycemic index of refined carbohydrates.
Glycemic index (GI) is a measure of the capacity of a particular food to increase blood glucose levels.
Many studies have experimented with foods containing different levels of glycemic to see whether they affect insulin levels differently.
As a result of the study, it was found that foods with high glycemic content increased insulin levels more than foods with less glycemic content. This situation does not change even if carbohydrates are present in both foods.
In another study, food containing unlimited calories was given to overweight people for 10 weeks. As a result of the study, it was seen that insulin level was higher in people with high glycemic problems than people with low glycemic problems.
Summary: Refined carbohydrates have a high glycemic content, thus adversely affecting insulin levels.
8- Do not stay still
It is important for people with high insulin levels to be mobile.
In a study involving more than 1,600 people, it was found that those who spend 150 minutes of exercise per week are twice as fast as the metabolism of sedentary people.
Another study reveals that moving up instead of sitting for a long time has a significant effect on insulin level.
In a study conducted on middle-aged women, it was found that the insulin level of women who woke up after a meal was less than that of women who did not.
In addition, walking seems to be easier for people to lose weight, walking keeps insulin at healthy levels.
Another study included 113 overweight men at risk for type 2 diabetes.
As a result of the study, it was found that the group that took the most steps per day was the group with the lowest insulin level.
Summary: Avoiding inactivity, regular walking and exercising will reduce insulin levels.
9- Try Fasting Periodically
Fasting periodically to treat insulin height became popular.
Research has shown that daily calorie reduction reduces insulin levels.
Another study found that overweight women limit their calorie levels, and when they starve or fast, their insulin level decreases.
However, only liquid diet significantly reduces fasting insulin levels.
Alternative studies have shown that fasting during the day or fasting for 1 day or avoiding high-calorie foods can significantly reduce insulin levels.
In one study, it was observed that insulin levels decreased by 57% in fasting people for 22 days.
While fasting for many people can help lower your insulin level, it may not work for some people.
Summary: Regular or intermittent fasting lowers insulin levels. However, fasting can adversely affect those who struggle with other diseases.
10- Increase Soluble Fiber Intake
Consuming nutrients that contain soluble fiber makes it easy to lose weight and to balance insulin levels.
Water increases absorption and facilitates digestion of food. Water also gives a feeling of satiety and regulates blood sugar and insulin levels.
One study found that women who eat nutrients containing soluble fiber have a half-difference of insulin compared to women who do not.
Consumption of soluble fiber-containing foods increases the number of good bacteria in the intestine, protects intestinal health and has a positive effect on insulin.
In a study that lasted for 6 weeks in adult obese women, insulin sensitivity was higher in women consuming flaxseed than women receiving probiotics.
Summary: Soluble fiber-fiber foods can help maintain insulin levels in healthy, especially in obese and type 2 diabetes patients.
11- Melt Belly Oils
Belly fat brings many health problems.
If you carry excess fat around the abdomen, you are threatened by high insulin levels.
Scientific studies on this issue reveal that there is a direct relationship between the decrease in abdominal fat and the decrease in insulin level.
The result of another study is quite interesting, even if people who manage to melt the abdominal fat and lower the insulin level are exposed to fat in the abdomen, the insulin level does not increase.
Unfortunately, people with high insulin levels find it difficult to lose weight. However, these people have the capacity to lose weight quickly, but they can also gain weight quickly.
Abstract: Melting the belly / abdomen structure lowers the insulin level.
12- For Green Tea
Green tea is an incredibly healthy drink.
Green tea, which contains high amounts of antioxidants, also contributes to keeping insulin levels at healthy levels.
Several studies have suggested that it can help fight insulin resistance.
In one study, it was observed that people who took small amounts of green tea extract during 12 were able to drastically reduce their insulin level.
However, many important research results show that consumption of green tea reduces insulin levels.
Summary: There are many studies that green tea can increase insulin sensitivity and lower insulin levels.
13- Eat Oily Fish
There are many reasons for consuming oily fish such as salmon, sardines, mackerel, herring and anchovies.
They provide high quality protein and are the best sources of long-chain omega-3 fats that provide all benefits.
Studies have shown that it can help reduce insulin resistance in people with obesity, gestational diabetes and PCOS.
In another study in obese children and adolescents, it has been shown that taking fish oil supplements significantly reduces insulin resistance and triglyceride levels.
Summary: The omega-3 fatty acids found in fatty fish can help to reduce insulin resistance and insulin levels.
14- Get the right amount and rate of proteins
Eating enough protein in meals can help to control your weight and insulin levels.
One study found that overweight elderly women had lower insulin levels after receiving a high protein breakfast compared to a low protein breakfast.
However, the protein stimulates the production of insulin so that your muscles can take up the amino acid. Therefore, eating too high amounts will lead to higher insulin levels.
In addition, some types of proteins appear to cause more insulin than others. One study found that whey and casein protein in dairy products increased insulin levels even in healthy.
However, the response to the proteins contained in the milk may vary from person to person.
A recent study found that beef or milk increases insulin levels in obese men and women.
In another study in obese adults, it was found that a high-milk meal increases more insulin levels than a high-meat meal.
Summary: Avoiding excessive amounts of protein, especially milk protein, can help prevent insulin levels from increasing after meals.
Result
High levels of insulin cause many diseases to occur.
To increase your insulin sensitivity and lower your insulin level, you should make changes in both your lifestyle and eating habits.
Changes in your life and eating habits will increase your quality of life and will reduce the risk of illness.
22AXX
TrueMetrix Self Monitoring Blood Glucose Meter (Triple Sense Technology)
