5 Easy Ways to Improve Your Insulin Sensitivity

Insulin is an essential hormone that helps control your blood sugar levels. Made in the pancreas, its main role is to move glucose from the blood and into your cells for use as energy. When intake of processed food and sugars are too high, it can be difficult for the body to keep up with the demand of circulating glucose. Essentially, the cells become full and are unable to accommodate any more glucose. This leads to insulin resistance and chronically high blood sugar levels. Unfortunately, when the pancreas senses high blood sugar it makes more insulin to reduce blood sugar levels–an unfortunate cycle that can deplete the pancreas’ insulin-producing cells and increase the risk of chronic diseases such as type 2 diabetes.

The term “insulin sensitivity” refers to how responsive your cells are to insulin. Improving our body’s sensitivity can help to reduce symptoms of insulin resistance and decrease chronic disease risk.

5 Easy Ways to Improve Insulin Sensitivity

Eat soluble fiber rich foods

Soluble fiber possesses many of fiber’s awesome health benefits. Unlike insoluble fiber, which mostly acts as a bulking agent for bowel motility, soluble fiber helps support a healthy gut microbiome, lower insulin resistance, and lower cholesterol. Foods high in soluble fiber include fenugreek seeds, oatmeal, flax seeds, brussels sprouts, fresh fruits, vegetables, and legumes. 

Include insulin balancing herbs and spices 

Although they have long been used for their medicinal properties, cooking can be an easy way to enjoy these delicious substances! Herbs and spices most researched for their insulin sensitivity properties include:

• Cinnamon – may increase insulin sensitivity by increasing transportation of glucose in the cells and by helping receptors to become more available. Some research supports that cinnamon also possesses insulin mimicking properties to help with glucose uptake, which is pretty awesome!
• Garlic and Ginger – both are linked to improved insulin sensitivity. Garlic may support healthy insulin secretion, and ginger works closely with glucose receptors on muscle cells to increase insulin uptake.
• Turmeric – its active component curcumin has strong anti-inflammatory and antioxidant properties. This may help to reduce free fatty acids and sugar circulating in the blood and consequently improves insulin sensitivity.

Apple cider vinegar 

Vinegar is thought to increase insulin sensitivity by maintaining healthy blood sugar levels. When consumed prior to meals, it supports the release of digestive enzymes and delaying the movement of food into the intestines. This gives the body more time to adequately digest and absorb nutrients preventing digestive distress. Try taking one tablespoon of vinegar mixed with one tablespoon of water just before eating

Manage refined carbohydrate intake 

Carbs are the main food group that causes insulin levels to increase. As stated earlier, the body digests consumed carbohydrates into sugar and releases it into the blood, which stimulates the pancreas to release insulin and transport glucose into the cells. By eating complex carbs and spreading intake evenly throughout the day, you decrease the likelihood of extreme blood sugar spikes and increased pancreas demand. When consuming carbohydrates, foods low on the glycemic index (GI) such as sweet potatoes, whole grains, beans, and oatmeal are great options due to their slow release of glucose.

Utilize supplementation 

Pairing supplementation with dietary and lifestyle changes can be helpful in improving insulin sensitivity. Research specifically points to the benefits of chromium, magnesium, and the B vitamins. These three nutrients appear to be significantly involved in the function of insulin receptors, blood sugar management, and carbohydrate metabolism.

We recommend our Stability Now Essential Curation to support your insulin sensitivity and management.

Insulin is an important hormone with many roles in the body. Chronic poor insulin sensitivity may increase the risk of many chronic diseases, such as diabetes and heart disease. Naturally improving your insulin sensitivity is important for improving your wellbeing and overall health. Interested in taking this a step further with individualized nutrition, lifestyle, and supplement guidance from one of our experienced practitioners?

Emily Alexander, M.Ed, FNTP—Emily is a Nutritional Therapy Practitioner with Curated Wellness. She is passionate about supporting others in their journey to improve their relationship with food and their body through gentle nutrition, and is a firm believer that understanding the bio-individual components of nutrition is one of the best ways to do so. Emily completed her Master’s of education in health education and promotion with a concentration in eating disorders, and draws from both her educational background and life experience to help her clients improve their energy, understand their bodies, boost their athletic potential, and break down diet myths one at a time. Read more about Emily.

The information presented on this website is intended for educational purposes only. Statements within this site have not been evaluated or approved by the Food and Drug Administration. This content isn't intended to diagnose, treat, cure, or prevent any condition or disease, nor is it medical advice and should not be considered a substitute for professional medical expertise. One should always consult a qualified medical professional before engaging in any dietary and/or lifestyle change or new health program. Please seek professional help regarding any health conditions or concerns. Curated Wellness is not responsible for adverse reactions, effects, or consequences resulting from the use of any advice, suggestions, recipes herein or procedures undertaken hereafter.

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