High insulin sensitivity allows the body’s cells to use blood glucose more effectively, reducing blood sugar. Some lifestyle, self-care, and dietary changes may help increase insulin sensitivity.
Insulin is a hormone that helps the body control the level of sugar, or glucose, in the blood. Insulin sensitivity varies between people and can change according to lifestyle and dietary factors.
A person with low insulin sensitivity also has insulin resistance, which affects many adults in the United States. People with insulin resistance have a higher risk of developing type 2 diabetes.
Improving insulin sensitivity and reducing insulin resistance may benefit those with or at risk of type 2 diabetes. People who wish to increase their insulin sensitivity can try the following lifestyle changes.
Exercise may be one way to improve insulin sensitivity.
The American Diabetes Association states that exercise can lower blood glucose and increase insulin sensitivity. This is because exercise helps the muscle cells use any insulin in the body during and after activity, bringing blood glucose levels further into typical ranges.
Muscles contract during physical exercise, using glucose for energy. A 2022 study found that aerobic exercise may increase insulin sensitivity more than others.
Getting more sleep may also improve insulin sensitivity. A 2022 study found that getting around 7 hours of sleep each night may decrease the likelihood of a person developing insulin resistance.
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Some research suggests that making specific dietary changes could increase insulin sensitivity.
Fewer carbohydrates, more unsaturated fats
Recent research suggests that replacing carbohydrates with unsaturated fats may improve insulin sensitivity in some people.
A 2023 study found that consuming low carbohydrates may improve insulin resistance in those with obesity. However, further studies are necessary for those with a moderate body weight. The same study also mentions that low carbohydrate diets may dysregulate blood sugar levels in those with no prior insulin issues.
More soluble fiber
Soluble fiber is a type of dietary fiber that comes from plants.
Although this fiber is a type of carbohydrate, the body cannot fully break it down. As a result, it does not contribute to spikes in blood glucose levels.
Soluble fiber also delays gastric emptying, which occurs when a meal leaves the stomach and enters the small intestine. A 2022 study suggests that this delay may help decrease blood glucose levels after meals in people with type 2 diabetes.
Intermittent fasting
Intermittent fasting is a type of diet that focuses on meal timing rather than specific foods. It may improve insulin sensitivity and reduce the risk of type 2 diabetes for certain people.
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- reducing body weight
- decreasing glucose
- decreasing insulin
- reducing insulin resistance
- decreasing levels of leptin, a hormone that comes from the body’s fat cells
- increasing levels of adiponectin, a hormone that helps regulate insulin sensitivity
The review also found that some people managed to reverse their need for insulin therapy during intermittent fasting while under the supervision of a healthcare professional.
In addition to changing the foods in their diet, people looking to increase their insulin sensitivity may benefit from dietary supplements.
According to research, the following supplements could reduce insulin resistance.
Probiotics and omega-3 fatty acids
Taking probiotics or omega-3 fatty acid supplements may improve insulin sensitivity in people with overweight.
A 2023 study found that omega-3 fatty acids helped ease metabolic diseases relating to obesity by:
- breaking down fats in the body
- decreasing fat accumulation
- increasing the amount of energy a person has
Magnesium
Magnesium supplements may also benefit people wanting to improve their insulin sensitivity.
A 2020 study found that magnesium supplements could enhance insulin sensitivity and reduce insulin resistance in diabetic rats by increasing the insulin receptors in the body. However, further studies are necessary on humans.
Read more about magnesium glycinate, a popular supplement.
How can a person increase insulin sensitivity naturally?
Natural ways to increase insulin sensitivity include exercising more, eating a nutritious diet with lower carbohydrates and more fiber, getting more sleep, and taking supplements such as magnesium.
What are the worst foods for insulin resistance?
Processed foods, high sugar foods, refined carbohydrates, and sugars have direct links to increased insulin resistance.
Low insulin sensitivity is a risk factor for developing type 2 diabetes. Exercising well, getting enough sleep, and eating a nutritious diet high in unsaturated fats and soluble fiber may help improve insulin sensitivity in people with and without diabetes.
Certain dietary supplements may also be beneficial. Many of these supplements are available to purchase online.
However, the Food and Drug Administration (FDA) does not regulate supplements. Therefore, people need to speak with their doctor before taking any supplements.