Insulin is of great importance to the human body, but its high levels can be harmful to health, so we give you the most important information on the Web.
Importance of the hormone insulin
To begin with you should know that this hormone is secreted in the pancreas, and has many functions in the body, including:
Allow the body to use sugar (glucose) and convert it to energy or storage
Help maintain normal blood sugar
Contribute to the introduction of sugar into the cells to be used and converted to energy.
High insulin levels in the body can cause damage, which include:
High risk of obesity
High risk of heart disease
High chances of cancer
The resistance of the cells to the effect of the hormone insulin, which causes the production of a larger amount of it
Ways to reduce the level of insulin in the body
Because of the health damage associated with high insulin it is important to lower it by following one of the following methods:
1- Use apple cider vinegar
Apple cider vinegar is characterized by its ability to prevent high levels of insulin and sugar in the blood, especially if taken with foods rich in carbohydrates.
People who take two tablespoons of apple cider vinegar, about 28 ml, with a carbohydrate-rich meal have lowered their insulin level and feel fuller longer, a scientific study found.
The researchers believe this effect is caused by delayed gastric emptying and increased sugar absorption in the bloodstream.
2 - Avoid sugars of various kinds
If you are trying to lower your high insulin level, it is important to avoid eating all kinds of sugars.
Eating high amounts of fructose induces insulin resistance in the body, which causes the body's hormone production to increase and its levels rise.
Fructose is found in many foods such as table sugar, honey and many other products.
It is necessary to read the label of any product before buying to make sure it does not contain any type of sugars.
3 - Add cinnamon to the food
There are many health benefits associated with cinnamon besides its delicious taste, it is rich in antioxidants important for health.
Various scientific studies have found that taking cinnamon improves insulin sensitivity and lowers its levels.
The effect of cinnamon on insulin levels varies from person to person, but it may be good to eat two grams of it daily.
4 - Stay away from inactivity and exercise
It is important to stay active in order to lower your insulin levels and avoid a lazy lifestyle.
Exercise, especially aerobic, is very effective in enhancing insulin sensitivity in people with type 2 diabetes and obesity, thereby reducing high levels of insulin.
5 - focus on soluble dietary fiber
Soluble dietary fiber provides a number of health benefits including weight loss assistance and low blood sugar.
This dietary fiber absorbs water to form a gel, which slows down the process of moving food through the digestive tract, which makes you feel full longer and prevents high insulin levels in the body.
Reduce carbohydrates
Carbohydrates raise the level of sugar and insulin in the body to its limits, so it is important to limit the amount and reduce it in the diet.
People with obesity and diabetes in particular are important to reduce the amount of carbohydrates taken as much as possible.
7 - reduce the fat accumulated in the abdomen
Accumulated abdominal fat is associated with many health problems such as infections, insulin resistance and high levels.
This means that fat loss in this area would positively affect insulin levels in the body.
Importance of the hormone insulin
To begin with you should know that this hormone is secreted in the pancreas, and has many functions in the body, including:
Allow the body to use sugar (glucose) and convert it to energy or storage
Help maintain normal blood sugar
Contribute to the introduction of sugar into the cells to be used and converted to energy.
High insulin levels in the body can cause damage, which include:
High risk of obesity
High risk of heart disease
High chances of cancer
The resistance of the cells to the effect of the hormone insulin, which causes the production of a larger amount of it
Ways to reduce the level of insulin in the body
Because of the health damage associated with high insulin it is important to lower it by following one of the following methods:
1- Use apple cider vinegar
Apple cider vinegar is characterized by its ability to prevent high levels of insulin and sugar in the blood, especially if taken with foods rich in carbohydrates.
People who take two tablespoons of apple cider vinegar, about 28 ml, with a carbohydrate-rich meal have lowered their insulin level and feel fuller longer, a scientific study found.
The researchers believe this effect is caused by delayed gastric emptying and increased sugar absorption in the bloodstream.
2 - Avoid sugars of various kinds
If you are trying to lower your high insulin level, it is important to avoid eating all kinds of sugars.
Eating high amounts of fructose induces insulin resistance in the body, which causes the body's hormone production to increase and its levels rise.
Fructose is found in many foods such as table sugar, honey and many other products.
It is necessary to read the label of any product before buying to make sure it does not contain any type of sugars.
3 - Add cinnamon to the food
There are many health benefits associated with cinnamon besides its delicious taste, it is rich in antioxidants important for health.
Various scientific studies have found that taking cinnamon improves insulin sensitivity and lowers its levels.
The effect of cinnamon on insulin levels varies from person to person, but it may be good to eat two grams of it daily.
4 - Stay away from inactivity and exercise
It is important to stay active in order to lower your insulin levels and avoid a lazy lifestyle.
Exercise, especially aerobic, is very effective in enhancing insulin sensitivity in people with type 2 diabetes and obesity, thereby reducing high levels of insulin.
5 - focus on soluble dietary fiber
Soluble dietary fiber provides a number of health benefits including weight loss assistance and low blood sugar.
This dietary fiber absorbs water to form a gel, which slows down the process of moving food through the digestive tract, which makes you feel full longer and prevents high insulin levels in the body.
Reduce carbohydrates
Carbohydrates raise the level of sugar and insulin in the body to its limits, so it is important to limit the amount and reduce it in the diet.
People with obesity and diabetes in particular are important to reduce the amount of carbohydrates taken as much as possible.
7 - reduce the fat accumulated in the abdomen
Accumulated abdominal fat is associated with many health problems such as infections, insulin resistance and high levels.
This means that fat loss in this area would positively affect insulin levels in the body.
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