According to studies, a high fructose (HFr) diet may be responsible for the development of insulin resistance (IR). Foods naturally high in fructose include agave, fruits juices, honey and molasses, while foods high in added fructose include salad dressings, sugary drinks, colas, baked goods and fast foods, as previously noted. Here Franziska Spritzler, HealthLine.com, reflects on ways to lower your insulin levels:
“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.
High blood insulin levels also cause your cells to become resistant to the hormone’s effects.
When you become insulin resistant, your pancreas produces even more insulin, creating a vicious cycle (4Trusted Source).
Here are 14 things you can do to lower your insulin levels.
Follow a Low-Carb Diet
Of the three macronutrients — carbs, protein and fat — carbs raise blood sugar and insulin levels the most.
Many studies have confirmed their ability to lower insulin levels and increase insulin sensitivity, compared to other diets (5Trusted Source, 6Trusted Source, 7Trusted Source, 8Trusted Source, 9Trusted Source).
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 (10Trusted Source).
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 (11Trusted Source).
Avoid All Forms of Sugar
Sugar may very well be the most important food to stay away from if you’re trying to lower your insulin levels.
In one study where people overate either candy or peanuts, the candy group experienced a 31% increase in fasting insulin levels, compared to a 12% increase in the peanut group (24Trusted Source).
In another study, when people consumed jams containing high amounts of sugar, their insulin levels rose significantly more than after consuming low-sugar jams (25Trusted Source).
Fructose is found in table sugar, honey, high-fructose corn syrup, agave and syrup. Consuming large quantities of it promotes insulin resistance, which ultimately drives insulin levels higher (26Trusted Source, 27Trusted Source, 28Trusted Source).
One study found that people had similar insulin responses after consuming 50 grams of table sugar, honey or high-fructose corn syrup every day for 14 days (29Trusted Source).
In another study, overweight people who added high-sugar foods to their usual diet experienced a 22% increase in fasting insulin levels.”
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Read More … Article Source: https://www.healthline.com/nutrition/14-ways-to-lower-insulin#TOC_TITLE_HDR_5
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