How to Lower Insulin Levels

Low insulin level can be mended by taking insulin injection. But cases of excessive insulin level are common and hard to deal with, so we will further talk about lowering and maintaining normal insulin levels.

1. Change Your Diet

To lower your levels of insulin, try eating more dark green vegetables and whole-grain foods rich in fiber. Avoid alcohol and anything containing refined sugar or trans-fats. Patients who followed these guidelines had decreased fasting insulin levels and female patients had lowered insulin resistance. For men, reducing the waist circumference may have a role in decreasing blood insulin levels and insulin resistance.

2. Lower Your Glycemic Index

Exercise can enhance insulin-mediated uptake of glucose into muscle tissue, and therefore reduce the body’s need for insulin. Physical activity is particularly effective when combined with a low glycemic index (GI) diet, which can also reduce the body’s insulin requirements. The glycemic index measures the effect of a particular food on blood glucose levels. One study showed that obese older adults with prediabetes lost weight and decreased their blood insulin after both exercising and eating low-GI food.

3. Take Some Medication

To prevent the progression of prediabetes to diabetes in susceptible patients, especially those who are obese, doctors recommend taking the drug metformin, in addition to a healthy diet and exercise. However, metformin was found to be more effective in younger, heavier patients than those who were aged 45 or more.