It's a functional test you can discuss with your functional medicine practitioner or registered dietitian nutritionist. The Nutrisense Nutrition Team uses and recommends this test. Your dietitian can best guide you through the oral glucose tolerance test and the optimal lab values for you.

Unfortunately, there isn't one single test to assess if we are insulin resistant or not. The best test is called a Hyperinsulinemic-Euglycemic Clamp and is very invasive. Because of that, it is only used in research settings. So instead, we have to look at the bigger picture with multiple factors involved.

The Nutrisense Nutrition Team recommends to assess the following:. As the American Diabetes Association notes, you can focus on improving insulin resistance. This includes getting more physical activity, dietary improvements, and weight loss if you have excess body fat or obesity issues.

Take a look at some effective ways to improve insulin sensitivity, so you maintain a healthy weight, feel energized, and notice an improvement in your overall wellness. Insulin signals to the body to let glucose in. And high glucose levels, over time, can damage your metabolic health.

So, one way to reduce this negative impact is to optimize your carbohydrate consumption. Eat the amount of carbohydrates that will be right for you and be the right amount for your body to take in. For some, a general low-carb diet may work best, while for others, it will depend on various other lifestyle and dietary factors.

The best way to figure this out is to take an individualized approach. It can mean working with your nutritionist, using a device like a continuous glucose monitor to monitor your glucose levels, or DIY-ing the process yourself with a meal journal and health tracker. Optimizing carbohydrate consumption can be a great approach to take at the beginning while you work with your healthcare team to get to the root of the issue, which is encouraging your body to respond to the insulin.

That said, some foods will unsurprisingly result in suboptimal responses. This can also help with better glucose levels as you try other tips to help your body respond to insulin. This tip will help your body respond to insulin. Do you get enough physical activity?

It helps prevent more than just weight gain! A large body of research has shown that exercise increases insulin sensitivity. Moreover, exercise can also increase muscle mass, and increased muscle mass takes more glucose out of the blood and into the cells.

And the weight loss you experience from exercise will also help boost insulin sensitivity. Protein helps prevent glucose spikes by slowing down digestion. But too much protein can backfire and reduce insulin sensitivity.

Similarly, a diet high in fat and refined carbohydrates can contribute to insulin resistance too. Many of these supplements are available to purchase online:.

However, a person should be aware that the Food and Drug Administration FDA does not regulate supplements. Therefore, they should speak with their doctor before taking any supplement. Individuals can discover more resources for living with type 2 diabetes by downloading the free T2D Healthline app.

It provides access to expert content and peer support through one-on-one conversations and live group discussions. Download the app for iPhone or Android. Find out here about the differences and…. Many people avoid eating carbohydrates to help them lose weight. However, some carbohydrates are beneficial and can be healthful when included in the….

Researchers say gastric bypass surgery is more effective than gastric sleeve procedures in helping people go into remission from type 2 diabetes. A study in mice suggests a potential mechanism that could explain why only some individuals with obesity develop type 2 diabetes.

A type of medication used to treat type 2 diabetes could help lower the risk of developing kidney stones, a new study suggests. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

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Read more about our vetting process. Was this helpful? Getting more exercise. Getting more sleep. Eating a nutritious diet. Taking dietary supplements.

How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

We avoid using tertiary references. A combination of stress management, regular exercise and a healthy diet will help to aid in maintaining a healthy weight. A number of herbs have been shown to increase insulin sensitivity. They can be taken as teas, tinctures, or added to meals.

Herbs that have been found to increase insulin sensitivity include:. Fenugreek seeds: These seeds are high in fibre, helping to slow digestion, and control blood sugar spikes. Many clinical trials have shown that fenugreek seeds have helped to decrease metabolic symptoms in individuals with both type 1 and type 2 diabetes.

Turmeric: Turmeric contains curcumin, a powerful antioxidant and anti-inflammatory. It has been shown to aid in insulin sensitivity by reducing sugar and free fatty acids in the blood.

Cinnamon: Cinnamon has been shown to help lower blood sugar levels and improve insulin sensitivity. It has also been shown to improve overall metabolic markers, including fasting glucose, cholesterol, triglycerides and liver enzymes. Ginger: Ginger has been shown to increase insulin secretion, helping to lower blood sugar levels after a meal.

It has also been shown to increase insulin sensitivity. Chromium: Chromium is naturally present in many foods including meat, grains, fruits, vegetables, nuts and spices. However, in its concentrated form, it has been shown to improve insulin sensitivity and lower blood sugar levels.

Taking magnesium supplements may help to improve insulin sensitivity in those with low magnesium levels. Resveratrol: Resveratrol is naturally found in the skin of grapes and berries. In its concentrated form, it has been shown to improve insulin sensitivity.

However, there are many natural treatments to help manage and reverse inulin resistance. It is best to work with a healthcare provider to find out what treatments are best for you. Claire Lockridge ND, has a degree in Naturopathic Medicine from the Canadian College of Naturopathic Medicine and a Bachelor of Science undergraduate degree with a minor in Nutrition from the University of Arizona.

She integrates her extensive knowledge of nutrition and psychology to provide optimal care to her patient base. Annex Naturopathic Clinic is committed to creating high quality and medically reviewed content to help educate readers on subjects related to their health and wellness. Here is how we achieve this goal:.

Writing: Our content is meticulously researched and written by our practitioners who source details from highly-respected databases, academic journals, and scientific articles in the field of medicine and healthcare. Our practitioners also include insights from their robust clinical practices.

Editing: Each article is carefully edited by a peer reviewer a senior practitioner to ensure accuracy, clarity, and relevance. Medically Verified: The article is thoroughly reviewed and verified by a registered naturopathic doctor from Annex Naturopathic Clinic to ensure the factual accuracy of medical facts, assumptions, and interpretations within the content.

Insulin Resistance: Signs, Causes, and How to Treat Naturally By:. Article contents. What Exactly is Insulin Resistance? What Causes Insulin Resistance? Excess Weight Increased weight is strongly associated with insulin resistance.

Physical Inactivity A sedentary lifestyle or decreased physical activity is also associated with insulin resistance. Genetic Factors Genetic factors such as a family history of type 2 diabetes and insulin resistance can also increase your risk. Acute and Chronic Stress Both acute and chronic stress have also been associated with metabolic syndrome and the development of insulin resistance.

Risk factors for insulin resistance include: Overweight or obese BMI over 25 45 years or older Family history of diabetes Ethnicity African America, Hispanic, American Indian, Asian America, Hispanic or Latino High blood pressure High cholesterol History of gestational diabetes Personal history of heart attack or stroke Polycystic Ovarian Syndrom PCOS What Are the Symptoms of Insulin Resistance?

These include: Increased thirst or hunger Hunger, even after a meal Increased urination Tingling in the hands or feet Feeling tired or fatigued Frequent infections Blood Work for Diagnosis of Insulin Resistance Bloodwork can be a useful tool in the assessment and diagnosis of insulin resistance.

Some blood work markers that are associated with insulin resistance include: Hemoglobin A1c HbA1c : Your HbA1c shows your average blood sugar levels over the past 3 months. What Are Natural Treatments for Insulin Resistance? Get Adequate and High-Quality Sleep Getting adequate high-quality sleep is important for a number of functions in the body, but recent research has shown it is especially important for healthy metabolic function.

Some tips to improve sleep quality and quantity include: Going to bed and waking up at the same time each day Avoiding screens and bright lights 1 hour before bed Avoid using the bed or bedroom during the day Creating a consistent evening routine Sleeping in a dark room Avoid napping during the day Limiting caffeine intake, especially later in the day 2.

Soluble fiber, especially from whole foods, has been shown to increase insulin sensitivity and lower insulin levels, particularly in people living with obesity or type 2 diabetes. The distribution of fat throughout your body is determined by age, sex hormones, and genetic variation An overabundance of belly fat — also known as visceral or abdominal fat — in particular is linked to many health issues.

Visceral fat can promote inflammation and insulin resistance, which drives hyperinsulinemia 59 , 60 , A small study from suggests that losing visceral fat can lead to increased insulin sensitivity and lower insulin levels Interestingly, another small study from found that people who lost abdominal fat retained the benefits for insulin sensitivity even after regaining a portion of the belly fat There is no way to specifically target visceral fat when losing weight.

Furthermore, studies show that when you lose weight, you lose a higher percentage of visceral fat than fat throughout the rest of your body If your doctor has advised you to lose weight, talk with them about the best weight loss program for you.

If your doctor advises you to do so, losing visceral fat can increase insulin sensitivity and help reduce your insulin levels. Green tea contains high amounts of an antioxidant known as epigallocatechin gallate EGCG , which may help fight insulin resistance 65 , 66 , In a study, postmenopausal individuals living with obesity and high insulin levels who took green tea extract experienced a small decrease in insulin over 12 months, while those who took a placebo had increased insulin levels following the intervention In a review, researchers reported that green tea appeared to significantly lower fasting insulin levels in high quality studies However, there are other high quality studies on green tea supplementation that have not shown a reduction in insulin levels or increased insulin sensitivity Several studies have found that green tea may increase insulin sensitivity and decrease insulin levels, but results are mixed.

There are many reasons to consume fatty fish like salmon, sardines, mackerel, herring, and anchovies. They provide high quality protein and are some of the best sources of long-chain omega-3 fats, which offer many health benefits Studies have shown that the omega-3s in fatty fish may also help reduce insulin resistance in people living with obesity, gestational diabetes, and PCOS 70 , 71 , According to the U.

Young children should eat less. People who are pregnant or breastfeeding should eat 8—12 ounces of a variety of seafood per week, choosing options that are lower in mercury These supplements contain the same long-chain omega-3 fats as the fish itself, but the effective dosage has not yet been determined One small study in individuals with PCOS found a significant 8.

Another study from found that children and adolescents with obesity who took fish oil supplements significantly reduced their insulin resistance and triglyceride levels Finally, a review of 17 studies found that taking fish oil supplements is associated with increased insulin sensitivity in people living with metabolic disorders The long-chain omega-3s in fatty fish may help reduce insulin resistance and insulin levels, especially in those with metabolic disorders.

While fish oil supplements are sold widely and often used in studies, the effective dosing has not yet been determined. Consuming adequate protein at meals can be beneficial for controlling your weight and insulin levels.

In a small study from , premenopausal individuals living with obesity had lower insulin levels after consuming a high protein breakfast compared with a low protein breakfast.

They also felt fuller and ate fewer calories at lunch However, protein stimulates insulin production so that your muscles can take up amino acids.

Therefore, eating very high amounts over a prolonged period may lead to higher insulin levels in otherwise healthy individuals A larger study from sheds some light on these diverging results: When it comes to protein, dietary patterns are important.

For instance, researchers found that individuals who ate a majority of plant proteins were less likely to develop type 2 diabetes, while individuals who ate a lot of protein in the form of red meat had a greater likelihood of living with or developing type 2 diabetes Eating a variety of nutritious protein sources may help with insulin sensitivity, but moderation is key.

If your doctor has advised you to find ways to lower your insulin levels, they will most likely have a plan to help you accomplish that goal.

Eating fewer refined carbs and sugars, eating more fibrous and nutrient-dense foods, getting enough exercise, and occasionally supplementing with natural helpers like green tea and cinnamon can help you get on track and stay there until you reach that goal.

Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. Has taking insulin led to weight gain for you? Learn why this happens, plus how you can manage your weight once you've started insulin treatment.

When it comes to managing diabetes, adding the right superfoods to your diet is key. Try these simple, delicious recipes for breakfast, lunch, and…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 14 Ways to Lower Your Insulin Levels.

Medically reviewed by Lisa Hodgson, RDN, CDN, CDCES, FADCES , Nutrition — By Alyssa Northrop, MPH, RD, LMT and Franziska Spritzler — Updated on February 9, Follow a lower-carb eating plan Try supplementing with ACV Notice portion sizes Eat less sugar Prioritize physical activity Add cinnamon Choose complex carbs Increase activity level Consider intermittent fasting Increase soluble fiber Lose weight if advised Incorporate green tea Eat more fatty fish Get the right protein You may be able to help reduce high insulin levels by making dietary changes and increasing your physical activity.

Follow a lower-carb eating plan. Consider supplementing with apple cider vinegar. Explore our top resources. Keep an eye on portion sizes.

Lower your intake of all forms of sugar. Discover more about Type 2 Diabetes. Prioritize physical activity. Try adding cinnamon to foods and beverages. When eating carbs, choose complex carbs.

Increase your overall activity level. Consider intermittent fasting. Increase soluble fiber intake. Concentrate on weight loss, if advised. Incorporate green tea into your diet. Eat more fatty fish. Get the right amount and type of protein.

Bottom line. How we reviewed this article: History. Feb 9, Written By Alyssa Northrop, MPH, RD, LMT, Franziska Spritzler. Jul 29, Medically Reviewed By Lisa Hodgson, RDN, CDN, CDCES, FADCES. Share this article. Evidence Based This article is based on scientific evidence, written by experts and fact checked by experts.

Conditions and Services Body Systems Diabetes 5 best foods to improve insulin resistance. March 2, Complex carbohydrates These types of food are high in fiber and nutrients.

Complex carbohydrates include: Whole wheat Oats Brown rice Quinoa Whole grain breads Whole grain pastas Whole barley Millet Bulgar wheat Buckwheat Whole rye Whole corn 2.

Lean proteins Lean cuts of red meat Chicken Fish like salmon, tuna and trout Beans, lentils and legumes Nuts and seeds Nut butters 3. Fruits All fruits are packed with fiber and nutrients, but some are higher in sugar than others, like grapes and bananas.

With this in mind, some lower carbohydrate fruits include: Watermelon, cantaloupe and peaches Oranges, mangoes and pineapple Berries such as raspberries, strawberries and blueberries 4.

Vegetables While vegetables are always a good choice, keep in mind that some vegetables, like potatoes and sweet potatoes, are starchier than others and provide more carbohydrates.

Vegetables with little to no carbohydrate include: Broccoli Dark leafy greens Tomatoes Peppers Cucumbers Carrots 5. These include: Sweetened beverages like soda, regular fruit juices, sweet tea or lemonade Foods high in saturated fats like whole milk, butter, coconut oil and red meat Sugary sweets such as candy, cookies, cake and ice cream White bread, rice, pasta and flour-based foods Packaged, highly processed foods and snacks Canned fruits, which are often packed in sugary syrup find ones with no added sugar Fried foods Alcohol Tips for creating a balanced, insulin-resistant diet Trying to make the changes in your diet needed to adhere to these food choices may seem overwhelming at first.

To make it easier, Hoskins recommends the following tips: Set small, realistic goals. Commit to starting fresh the next day and getting back on track Need help controlling your blood sugars?

Call us at Related articles. Conditions and Services. August 30, You asked, we answered: What is insulin resistance? August 31, The difference between insulin resistance and prediabetes.

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