What makes insulin levels to increase

Fortunately, losing weight is an effective way to lose belly fat and increase insulin sensitivity. It may also help reduce your risk for type 2 diabetes if you have prediabetes. Luckily, there are many ways to lose weight through diet, exercise, and lifestyle changes.

Excess weight, particularly in the belly area, reduces insulin sensitivity. Weight loss may help increase insulin sensitivity and is linked to a lower risk of diabetes. Fiber can be divided into two broad categories — soluble and insoluble. Several studies have found a link between high soluble-fiber intake and increased insulin sensitivity 30 , 31 , 32 , For example, a study involving women found that those who ate more soluble fiber had significantly lower levels of insulin resistance Soluble fiber also helps feed the friendly bacteria in your gut, which have been linked to increased insulin sensitivity 34 , 35 , Foods that are rich in soluble fiber include legumes, oatmeal, flaxseeds, vegetables like Brussels sprouts and fruits like oranges.

Eating soluble fiber has many health benefits and has been linked to increased insulin sensitivity. It also helps feed the friendly bacteria in your gut.

Not only are fruits and vegetables nutritious, they also provide powerful health-boosting effects. In particular, colorful fruits and vegetables are rich in plant compounds that have antioxidant properties Antioxidants bind to and neutralize molecules called free radicals, which can cause harmful inflammation throughout the body Many studies have found that eating a diet rich in plant compounds is linked to higher insulin sensitivity 39 , 40 , 41 , Colorful fruits and vegetables are rich in plant compounds that help increase insulin sensitivity.

But be careful not to eat too much fruit in a single sitting, as some types are high in sugar. When the body converts carbs into sugar and releases it into the blood, the pancreas releases insulin to transport the sugar from the blood into the cells. Reducing your carb intake could help increase insulin sensitivity. Spreading your carb intake evenly throughout the day is another way to increase insulin sensitivity.

This is also supported with research showing that eating regularly benefits insulin sensitivity The type of carbs you choose is also important. Low-glycemic index GI carbs are best, since they slow the release of sugar into the blood, giving insulin more time to work efficiently Carb sources that are low-GI include sweet potatoes, brown rice, quinoa, and some varieties of oatmeal.

Eating fewer carbs, spreading your carb intake throughout the day, and choosing low-GI carbs are smart ways to increase insulin sensitivity. Natural sugars are found in sources like plants and vegetables, both of which provide lots of other nutrients. Conversely, added sugars are found in more highly processed foods. The two main types of sugar added during the production process are high-fructose corn syrup and table sugar, also known as sucrose.

Many studies have found that higher intakes of fructose can increase insulin resistance among people with diabetes 47 , 48 , 49 , The effects of fructose on insulin resistance also appear to affect people who do not have diabetes, as reported in an analysis of 29 studies including a total of 1, people who were moderate weight and overweight or had obesity.

The findings showed that consuming a lot of fructose over less than 60 days increased liver insulin resistance, independent of total calorie intake Foods that contain lots of added sugar are also high in fructose.

This includes candy, sugar-sweetened beverages, cakes, cookies, and pastries. High intakes of fructose are linked to a higher risk of insulin resistance. Foods that contain high amounts of added sugar are also high in fructose. Herbs and spices were used for their medicinal properties long before they were introduced into cooking.

However, it was not until the past few decades that scientists began examining their health-promoting properties. Herbs and spices including fenugreek , turmeric , ginger , and garlic have shown promising results for increasing insulin sensitivity. These findings for herbs and spices are promising. However, most research in this area is recent and was conducted in animals. Human studies are needed to investigate whether herbs and spices do indeed increase insulin sensitivity.

Garlic, fenugreek, turmeric, and ginger may help increase insulin sensitivity. The research behind them is recent and primarily conducted in animals, so more studies are needed before strong conclusions can be made. Studies suggest that cinnamon increases insulin sensitivity by helping receptors for glucose on muscle cells become more available and efficient at transporting sugar into the cells 64 , Interestingly, some studies have found that cinnamon contains compounds that can mimic insulin and act directly on cells 66 , Cinnamon could help increase insulin sensitivity by increasing glucose transport into cells and may even mimic insulin to increase sugar uptake from the bloodstream.

Green tea is an excellent beverage for your health. Talk with your health care provider about how to get started. Skip directly to site content Skip directly to page options Skip directly to A-Z link.

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Answer From M. Regina Castro, M. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information. Please try again. Something went wrong on our side, please try again. Show references McCulloch DK, et al. Pathogenesis of type 2 diabetes mellitus. Accessed Aug. Kasper DL, et al.

The metabolic syndrome. In: Harrison's Principles of Internal Medicine. New York, N. Common terms.