Dietary changes, exercise, weight loss, and some supplements and medical treatments can help manage insulin levels, including lowering high insulin.

Ideally, there is a balance between blood sugar and insulin in the body. Some instances exist, however, where insulin does not work as well as it should, forcing the body to produce an excessive amount of insulin. This is known as insulin resistance, which is a risk factor for developing diabetes, as well as a primary feature of type 2 diabetes.

A person who is insulin resistant and wants to maintain a healthy weight and body may need to control their insulin levels.

Many of the steps associated with improved insulin resistance are already considered to be healthful habits that many people would do well to adopt anyway. We take a look at some of them in this article.

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Some changes to make can include:

Eating foods that keep blood sugar levels low

Often, the foods that keep blood sugar levels low are also foods that will help keep insulin levels low.

Some foods are known to maintain a slower, steady need for insulin instead of causing sudden spikes. These are known as low glycemic index foods and are preferred sources of carbohydrates.

Some of the following foods to keep insulin and blood sugar levels low:

  • avocado
  • nonstarchy vegetables, such as broccoli and cucumber
  • leafy greens
  • berries
  • peanut butter
  • whole grains, such as oatmeal or brown rice
  • legumes, such as lentils or chickpeas
  • low fat or fat-free dairy

Limiting foods that cause insulin spikes

Just as there are foods that are beneficial to lowering insulin levels, there are some that cause spikes. These include high-sugar foods, such as candies and chocolates.

Try to avoid or limit sugary foods and beverages, such as sports drinks or sweetened coffee. This can help keep insulin levels down.

Other examples of processed carbs that cause spikes can include fries, white bread, and white rice.

Following a low-carbohydrate diet

Research shows that a low-carbohydrate diet can be effective in lowering insulin levels and has other health benefits.

There are several types of low-carbohydrate diets a person can choose from, depending on how many carbs they are allowed to consume. An example of a low carb diet is the Mediterranean diet.

It involves choosing carbohydrates from healthful, fiber-rich sources, such as wheat and beans. It also includes fruits, vegetables, nuts, olive oil, and fish.

These can include:

Losing weight

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), excess weight and body fatare associated with insulin resistance and, therefore, an increased level of insulin. If a person is overweight, weight loss can likely help them decrease their insulin levels.

The link between body fat and having too much insulin is why many doctors recommend that women with polycystic ovary syndrome (PCOS) lose weight. This syndrome causes a woman to produce excess amounts of “male” hormones known as androgens, as well as excess amounts of insulin.

Losing weight is not easy for women with PCOS, nor is it easy for anyone who has a hormone-related condition. However, some lifestyle changes can make weight loss possible. Losing weight can result in lower insulin levels.

Exercising regularly

Increasing physical activity can help lower insulin levels.

The Centers for Disease Control and Prevention (CDC) recommends incorporating 150 minutes of moderate-intensity physical activity weekly. This could include 30-minute sessions a day for five days.

The exercise can include brisk walking, taking an exercise class, riding a bicycle, or taking part in another physical activity that gets the heart beating faster.

For adults, the CDC also recommends muscle-strengthening or resistance-training exercises on at least 2 days a week.

Engaging in resistance training

According to a 2023 study, resistance training can improve insulin function and levels of insulin in the body in people who have overweight.

Taking steps to reduce stress

Stress and insulin levels in the body share a link. Stress can lead to excess insulin production because the body is attempting to release more insulin to use with carbohydrates for energy.

Measures to reduce stress include:

  • getting enough sleep at night
  • journaling
  • meditating

Learn more about managing stress.

Some studies have supported the use of supplements in reducing insulin levels.

A 2017 study found that overweight women taking a dietary supplement consisting of 125 milligrams (mg) of green tea, 25 mg of capsaicin, and 50 mg of ginger extract twice daily decreased their body weight and insulin levels than those who took a placebo.

Another supplement that has been widely studied for its insulin-lowering benefits is chromium, which is a trace mineral found in the human body. Supplements of chromium may help enhance insulin’s effectiveness, which ideally, would help with lowering insulin levels overall. They are available to buy online.

Studies have not definitively proven chromium’s benefits in lowering insulin yet. However, an older 2015 study found that taking chromium supplements lowered the risk of having type 2 diabetes by helping reduce blood glucose and insulin levels.

It is important to note that supplements alone would not improve insulin sensitivity.

Sometimes, doctors will prescribe a medication known as Metformin. This medication makes the body more sensitive to insulin, which can help to lower insulin levels because the body uses it more.

According to the Center for Young Women’s Health, women with PCOS who were overweight, practiced a healthful lifestyle, and took metformin were more likely to lose weight than those women who adopted a healthful lifestyle alone.

However, side effects of taking metformin exist, so a person with PCOS or other medical conditions should seek to a doctor about their options and concerns.

Excess insulin in the body is known to affect how the body works.

For example, excess insulin triggers the body to store extra fat, which can be broken down and used for energy at a later date. Insulin promotes hunger and weight gain.

According to a 2017 research article, high insulin levels are associated with a greater risk for obesity.

A healthful diet, physical exercise, and stress moderation can all help a person manage excess insulin to lower their levels.

A person should always talk with their doctor before beginning a new diet or any new supplements to ensure they will not interfere with their medication plan or overall health.

There are many strategies a person can try to help lower insulin in the body, such as making conscious dietary and lifestyle choices and taking medications or supplements. People should eat foods with a low glycemic index, limit sugary foods and drinks, get enough exercise, and reduce stress.

Talk with their doctor first before beginning a new diet or any new supplements.