If you suffer from type 2 diabetes, pre-diabetes or insulin resistance from PCOS, maintaining steady insulin levels is SUPER important to your health.
High insulin levels can lead to serious health problems like obesity, cardiovascular disease, diabetes and cancer.
If you have PCOS, high insulin levels can also cause you to experience irregular periods, infertility, acne and excess hair growth, among many other not-so-fun symptoms.
To avoid the negative complications that come with high insulin levels caused by insulin resistance, it’s essential to maintain a healthy diet, a healthy weight and an overall healthy lifestyle that keeps insulin levels stabilized.
Below are my 10 tips to lower insulin levels and reverse insulin resistance naturally and they’re all very doable!
*note – this post does not replace medical advice. Always discuss dietary changes or supplementation with your doctor*
1 – Reduce Your Intake of Carbohydrates (Carbs) to Reverse Insulin Resistance
Limiting the amount of foods that contain sugar and starches is key to naturally reducing insulin levels fast. An insulin response is triggered in our bodies when we eat foods that contain sugar or starch, because these foods (known as carbohydrates) require insulin to be metabolized so our body can use them for energy.
Any excess sugars that are metabolized but not used as energy are stored in the body as glycogen or fat. Therefore, it only makes sense that lowering the amount of high sugar/starchy foods that we eat will result in less insulin being used and less fat being stored.
So what foods are considered high carb? Foods that contain large amounts of sugar or starch are considered high carb foods, because they have a high glycemic load or rank higher on the glycemic index (e.g. they got lots of sugar!).
The glycemic index (GI) is a scale that ranks a carbohydrate-containing food or drink by how much it raises blood glucose after it is eaten or drank. Foods with a high GI increase blood glucose higher and faster than foods with a low GI.
You can read more about the glycemic index here.
Reducing your carbohydrate intake, spreading your carbs out in smaller portions throughout the day or following a low carb diet can result in weight loss and improved health markers, because your body will experience less insulin spikes and your blood sugar levels will be more stable.
Examples of foods with lots of carbs/high sugars include:
–Starches – bread, rice, pasta, pizza dough, cereal/grains, potatoes/chips
–Sugary treats and processed foods – chocolate, candies, doughnuts, most baked goods, pop/juice, syrups and sauces, ice cream, jams
–Certain fruits
Instead of starches and sugary treats, try to eat whole foods, berries and vegetables with less carbohydrate content that rank lower on the glycemic index (e.g. green, leafy vegetables), as well as nuts and high-fibre fruits and grains for your daily carbohydrate intake.
You can view how different foods rank on the glycemic index here.
I also urge you to read the nutrition labels on your food products and to look closely at the carbohydrate content, as well as the sugar content on the label to understand how much you are consuming in a given portion.
How much is too much sugar?
To give you some context, the American Heart & Stroke Association recommends that men consume no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day and women consume no more than 6 teaspoons (25 grams or 100 calories) per day.
How much starch is too much? The optimal level of starchy carbohydrate intake will be different for each person depending on their current health status, weight and ability to metabolize sugars. When I worked with a dietitian to lose weight, she limited me to 2 portions (or 30 grams or two handfuls) of starchy carbohydrates (e.g. pasta, bread, potatoes, rice, grains) per day.
For some people, removing one or two portions of high carb foods or cutting out sugary treats and drinks from their daily diet is enough to reduce insulin levels to normal. For others who enjoy a very high carb diet or suffer from excess weight, insulin resistance and elevated insulin levels, a low carb diet is something that should be considered.
Who shouldn’t try a low carb diet?
Most people can safely start a low-carb diet, but in the following situations, you must consult with a doctor first before going low carb:
-Are you taking medication for diabetes, e.g. insulin?
-Are you taking medication for high blood pressure?
-Are you currently breastfeeding?
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2 – Eat High Fibre Foods
Foods rich in fibre have great health benefits and are an important part of a healthy diet. Fibre intake also helps to keep us full longer, which can help to naturally reduce high insulin levels and reverse insulin resistance by helping us eat less in general.
Not yet convinced you need fibre in your diet? Research has shown that a diet rich in fibre can:
-Lower cholesterol
-Better regulate blood sugar levels
-Promote weight loss and help maintain healthy weight over time
-May prevent certain cancers
-Reduce constipation
-Reduce your risk of heart disease
-Naturally detoxify the body
-Improve bone health
-Promote healthy gut bacteria
Fibre is a great way to help reduce insulin levels and just help you live longer in general, so start incorporating high fibre foods into your diet ASAP!
And always remember to drink lots of water with your fibre intake to help it to move properly through your digestive tract.
How much fibre should you eat in a day?
You can view a listing of the fibre content in every day foods here. I recommend grabbing a box of Fibre One original cereal – it has 14 grams of fibre per half-cup serving and makes a great breakfast. You can add in a few strawberries or blueberries to boost the fibre count too.
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3 – Drink Lots Of Water
Water is so important to our overall health, so drinking enough water daily is something we should all strive for. Staying properly hydrated with water has been shown to:
-lubricate joints
-form saliva and mucus
-deliver oxygen throughout the body
-boost skin health
-cushion the brain, spinal cord and other sensitive tissues
-regulate body temperature
-aid in digestion and flush waste
-maintain blood pressure
-boost athletic performance
-prevent kidney damage
-aid in weight loss, which can reduce high insulin levels
How does drinking water help us lose weight?
Drinking sufficient water daily helps to keep our tummies feeling full and can also help control appetite and prevent overeating if consumed before a meal.
Feeling hungry?
We often think feeling hungry means we need to eat something, but often it’s our body’s way of telling us that we’re actually dehydrated. Grab a glass of water the next time your stomach starts growling or screaming at you with food cravings to avoid overeating or indulging in unhealthy foods.
If you practice intermittent fasting, drinking plenty of water is also a must to stay hydrated, energetic and satiated during the fasting period. Aim to drink at least 8 glasses of water per day.
4 – Try Apple Cider Vinegar
Apple cider vinegar has been found in small studies to delay the breakdown of starch in the bloodstream, which can help keep insulin levels more stable when you eat carbohydrates.
The benefits are not just limited to apple cider vinegar; using vinegar in general can lower the glycemic index of food by slowing its conversion of starch into glucose.
So is vinegar the cure to reverse insulin resistance?
Unfortunately no – the delay in the breakdown of sugars caused by vinegar can also keep your insulin levels high for longer periods when you eat too many carbs, so you will still need to eat your carbs in moderation.
Want to try apple cider vinegar for yourself? Mix a tablespoon of apple cider vinegar into a large glass of water and drink it before your meal, or add some vinegar directly into your salad for a bit of a starch buffer.
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5 – Include Some Healthy Fat In All Your Meals
Foods that contain fat help you feel full longer and will not raise your insulin levels; this is why many people suffering from insulin resistance or type 2 diabetes enjoy the ketogenic diet (a diet that involves eating a large portion of high fat foods, a moderate amount of proteins and VERY few carbohydrates).
I have a detailed post on the ketogenic diet here and my own experience with it if you’re interested – many people with diabetes and PCOS swear by it because it can reverse insulin resistance.
If you’re not ready to go full-on keto, a good tip is to always include a portion of healthy fat in your meals to help satiate cravings and hunger. Just remember to keep your fat portions moderate to avoid weight gain; 1 gram of fat contains double the amount of calories as compared to a gram of protein or carb.
If you are eating more calories than your body burns on a regular basis, whether it be from fat, carbohydrate or protein, your body will store the excess as fat. Also be sure to avoid unhealthy fats (saturated and trans fats), which can increase your bad cholesterol levels.
6 – Try Intermittent Fasting
Intermittent fasting is the practice of not eating anything for certain periods of time. I know, it sounds brutal at first, but it’s actually much easier than you would think!
While fasting, drinking water, black coffee/tea or bone broth is allowed and recommended to maintain energy levels. Fasting has been found to significantly reduce insulin levels as well as promote insulin sensitivity and weight loss.
Looking for more reasons to fast? Consider that intermittent fasting has been shown to:
-improve markers of health such as blood glucose and insulin levels, while reducing blood pressure and bad cholesterol
-reduce the risk of chronic health conditions
-improve brain health
-reduce inflammation
-cleanse the body of dead or damaged cells in a process known as “autophagy”
In terms of weight loss and insulin management, by not eating for sustained periods of time, your body is forced to take its energy from your glycogen stores to operate.
Once the glycogen stores are depleted, your body is then forced to use up your fat stores for energy.
When we are not eating, the body is also not secreting insulin; this is helpful when trying to lose weight and reduce elevated insulin levels because the body cannot burn fat when insulin is circulating in the blood stream.
Reducing eating into smaller “eating windows” during the day also helps many people eat less overall.
There are a number of intermittent fasting protocols to consider, which include:
–16:8 fasting (fasting for 16 hours per day, eating for 8 hours a day)
–5:2 fasting (eating only 500 calories a day for two days per week)
–20:4 fasting (fasting 20 hours a day, eating for 4 hours)
For intermittent fasting to be effective, binge eating or eating unhealthy foods during an eating window is not a good idea and will stop any weight loss progress.
I’ve blogged about my experience with 16:8 intermittent fasting here.
Tip: While intermittent fasting can be a great tool to reduce insulin levels and reverse diabetes, it isn’t for everyone.
Some people feel tired, irritated or groggy when fasting.
Note*: intermittent fasting is not recommended if you are pregnant or breastfeeding and may negatively impact certain health conditions or medications you are taking.
Always consult your doctor before starting any new diet or fasting method.
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7 – Lose Excess Weight
Many of the tips in this post revolve around losing weight and maintaining a healthy diet, and with good reason.
Insulin resistance is negatively impacted by excess weight, especially when fat is stored predominantly in the belly. Less belly fat will help reverse insulin resistance.
What does this mean? It means the more fat your body stores, the more insulin resistant your body becomes. The more insulin resistant you become, the more fat your body will store – it’s a vicious cycle.
This never-ending weight gain makes losing weight – especially excess belly fat – a critical step for anyone trying to reduce high insulin levels and reverse insulin resistance.
Losing just a few pounds can make a big difference in how your body handles sugars.
For example, during my late twenties I was tested for diabetes and found to have pre-diabetes based on my fasting blood glucose levels.
By cutting out excess sugars and starches in my diet, I was able to drop 3-4 pounds within a month and lowered my blood glucose levels into normal range during my next blood glucose test.
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8 – Exercise Regularly
Ok, you knew this tip was coming, right? If we hope to lose body fat and boost insulin sensitivity, exercise is very important. Regular exercise helps us burn more calories that can aid in overall weight loss.
Even better, exercise helps to move sugar into our muscles and can boost insulin sensitivity for 2-48 hours after exercise, depending on the type of exercise performed. Boosting insulin sensitivity has been found with both cardio and resistance (strength) training exercises, especially when these exercise methods are combined. Increasing insulin sensitivity will help to reverse insulin resistance.
For example, one study found that 60 minutes of cycling at a moderate pace increased insulin sensitivity for 48 hours among healthy volunteers, while another study found that overweight men that performed resistance training over a three-month period experienced higher insulin sensitivity.
Even walking for just 2-5 minutes after eating a meal has been shown to reduce blood sugar levels, so get up and walk!
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9 – Reduce Your Stress Levels
Besides causing a myriad of issues, high stress levels also negatively affect your body’s ability to regulate blood sugar.
Why? Because elevated stress levels stimulate the production of stress hormones like cortisol and glucagon. These hormones break down our glycogen (stored sugars), which then enter the bloodstream as a quick source of energy to help you manage your stress.
Studies have also found that high levels of stress hormones can increase insulin resistance.
For all these reasons, finding ways to manage high stress levels through self-care, exercise, meditation, getting more sleep and eating better can go a long way to reverse insulin resistance.
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10 – Consider Natural Herbs and Supplementation
There are a number of herbs and supplements that can help to lower high insulin levels, such as inositol, magnesium, zinc, berberine and holy basil.
I completed a post on natural supplementation for PCOS here for some guidance.
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And those are my 10 tips to natural reverse insulin resistance and elevated insulin levels – I hope they help your achieve your health goals!
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