Franziska Spritzler RD CDE writes:
"Insulin is an extremely important hormone that’s produced by your pancreas.It has many functions, such as allowing your cells to take in sugar from your blood for energy.
However, too much insulin can lead to serious health problems.
Having high levels, also known as hyperinsulinemia, has been linked to obesity, heart disease and cancer.
High blood insulin levels also cause your cells to become resistant to the hormone’s effects.
When you become insulin resistant, this causes your pancreas to produce even more insulin, creating a vicious cycle.
Here are 14 things you can do to lower your insulin levels.
1. Follow a Low-Carb Diet
Of the three macronutrients — carbs, protein and fat — carbs raise blood sugar and insulin levels the most.
For this and other reasons, low-carb diets can be very effective for losing weight and controlling diabetes.
Many studies have confirmed their ability to lower insulin levels and increase insulin sensitivity, compared to other diets.
People with health conditions characterized by insulin resistance, such as metabolic syndrome and polycystic ovary syndrome (PCOS), may experience a dramatic lowering of insulin with carb restriction.
In one study, individuals with metabolic syndrome were randomized to receive either a low-fat or low-carb diet containing 1,500 calories.
Insulin levels dropped by an average of 50% in the low-carb group, compared to 19% in the low-fat group.
In another study, when women with PCOS ate a lower-carb diet containing enough calories to maintain their weight, they experienced greater reductions in insulin levels than when they ate a higher-carb diet.
Bottom Line: Low-carb diets have been shown to increase insulin sensitivity and reduce insulin levels in people with obesity, diabetes, metabolic syndrome and PCOS."
However, too much insulin can lead to serious health problems.
Having high levels, also known as hyperinsulinemia, has been linked to obesity, heart disease and cancer.
High blood insulin levels also cause your cells to become resistant to the hormone’s effects.
When you become insulin resistant, this causes your pancreas to produce even more insulin, creating a vicious cycle.
Here are 14 things you can do to lower your insulin levels.
1. Follow a Low-Carb Diet
Of the three macronutrients — carbs, protein and fat — carbs raise blood sugar and insulin levels the most.
For this and other reasons, low-carb diets can be very effective for losing weight and controlling diabetes.
Many studies have confirmed their ability to lower insulin levels and increase insulin sensitivity, compared to other diets.
People with health conditions characterized by insulin resistance, such as metabolic syndrome and polycystic ovary syndrome (PCOS), may experience a dramatic lowering of insulin with carb restriction.
In one study, individuals with metabolic syndrome were randomized to receive either a low-fat or low-carb diet containing 1,500 calories.
Insulin levels dropped by an average of 50% in the low-carb group, compared to 19% in the low-fat group.
In another study, when women with PCOS ate a lower-carb diet containing enough calories to maintain their weight, they experienced greater reductions in insulin levels than when they ate a higher-carb diet.
Bottom Line: Low-carb diets have been shown to increase insulin sensitivity and reduce insulin levels in people with obesity, diabetes, metabolic syndrome and PCOS."
There are also thirteen other ways that Franziska writes about to help lower insulin levels and she concludes her article by saying.
"High insulin levels can lead to many health problems.
Taking steps to increase your insulin sensitivity and decrease your insulin levels may help you lose weight, lower your risk of disease and increase your quality of life."
Taking steps to increase your insulin sensitivity and decrease your insulin levels may help you lose weight, lower your risk of disease and increase your quality of life."
Why not go and read the full article with all relevant links - you will find it on the Authority Nutrition site here
All the best Jan
Counting carbs are one of the things my husband's dietitian has him do for meals and snacks. He has been faithfully counting carbs since he found out he was diabetic.
ReplyDeleteYour blog is a great tool for diabetics~
Nice tips! I am trying to lower my carb intake more and more ♥
ReplyDeletesummerdaisycottage.blogspot.com
Adoro comida vegetariana e da fotografia destaco os espargos que adoro.
ReplyDeleteUm abraço e continuação de uma boa semana.
Andarilhar
Thank you all for your comments:
ReplyDeleteJan:
Reading your comment here, and on a previous post, your husband has done so well. So many diabetics find that by reducing the carb intake and living the LCHF lifestyle vastly improves health and so often results in a reduction of medication.
Summer:
So pleased that you found the tips helpful.
Francisco translation:
I love vegetarian food and photography highlights the asparagus I love
A hug and continuation of a good week.
May you all continue to have a good week and a Happy September
All the best Jan
I get frustrated by articles like these. I try to watch my carbs, am allergic to wheat and corn. But I am also allergic to tea (which is recommended) and my stomach empties too slowly not too fast. I injured a foot 2 months ago and won't be able to exercise until it heals. The mention of a 1300 calorie meal startled me. That is almost what I eat in a full day! But my weight creeps up and I was told I am prediabetic. Recently I learned I don't handle high-sulfur food very well so I have to limit eggs. I keep hoping to find helpful tips but it is hard.
ReplyDeleteEven though I'm ~thankfully~ not diabetic, I am always looking for information on, and ways to keep my blood sugar low. Somehow, I've managed to bring my Mum's high blood sugar levels that were diet controlled, not medication controlled, back within good, safe levels.
ReplyDelete~~~Deb
Linda:
ReplyDeleteIt's always good to receive, read and share your comments.
I can feel your sense of frustration coming down the wires ... so to speak!
Of course each and every one of us has to take into account any underlying health conditions, food allergies etc. and make wise and informed food choices.
When it comes to exercise, we have to do what suits us ... and obviously with a bad foot walking and perhaps other forms of exercise is out. However, I always say that any movement is exercise, and even a little movement can be good, and I would encourage you to do what you can, even if it is more upper body movement ... safely and having regard to your medical condition. However these are only suggestions and you must do what is right for you, in consultation with your medical team - I am not a Doctor and can only speak from personal experience.
With regard to the amount of calories, perhaps it is what makes up these calories rather than the amount which may need closer inspection.
Again speaking from personal experience I live the LCHF lifestyle ... and eat no more than 50 carbs per day. Things like bread, pasta, rice, potatoes, shop bought biscuits, cakes and of course sugar have been taken out of my menu plans. I don't know if you have read this article http://thelowcarbdiabetic.blogspot.co.uk/2016/05/introduction-to-low-carb-for-beginners.html you may find it helpful.
It goes without saying ... but I do sincerely wish you
All the best Jan
Deborah:
ReplyDeleteHello and a warm welcome to the blog.
It was so pleasing to read that you "managed to bring my Mum's high blood sugar levels that were diet controlled, not medication controlled, back within good, safe levels."
Many thanks for your comment
All the best Jan
Ohhhhhh, now this picture is even prettier than that one I just commented on. LOVE all the green goodies. My kinda plate.
ReplyDelete