How to Lower Insulin Levels: 13 Evidence-Based Strategies

Insulin is a critical hormone produced by your pancreas that regulates blood sugar levels and helps your cells absorb glucose for energy. While insulin is essential for health, chronically elevated insulin levels can lead to serious complications including weight gain, type 2 diabetes, heart disease, and metabolic syndrome.

High insulin levels, medically known as hyperinsulinemia, often develop when cells become resistant to insulin’s effects. This forces your pancreas to produce even more insulin to compensate, creating a dangerous cycle that can worsen over time.

If you’re concerned about high insulin levels or your doctor has recommended reducing them, this comprehensive guide presents 13 evidence-based strategies to help lower insulin naturally and improve your metabolic health.

1. Reduce Carbohydrate Intake

Among the three macronutrients—carbohydrates, protein, and fat—carbohydrates have the most significant impact on blood sugar and insulin levels. While carbs are an important part of a balanced diet, reducing your intake can be highly effective for managing insulin levels.

Lower-carbohydrate eating patterns have been extensively studied for their ability to decrease insulin levels and improve insulin sensitivity. This approach is particularly beneficial for individuals with insulin resistance, metabolic syndrome, polycystic ovary syndrome (PCOS), or type 2 diabetes.

Research consistently shows that people following lower-carb diets experience more dramatic reductions in fasting insulin levels compared to those on higher-carbohydrate eating plans. The key is finding a sustainable carbohydrate level that works for your individual needs and health goals.

Consider working with a registered dietitian to determine the appropriate carbohydrate intake for your specific situation. They can help you create a balanced meal plan that reduces insulin levels while ensuring you get adequate nutrition.

2. Add Apple Cider Vinegar to Your Diet

Apple cider vinegar (ACV) has gained popularity as a natural remedy for blood sugar management. Studies suggest that consuming vinegar with meals, particularly those high in carbohydrates, may help moderate insulin and blood sugar spikes.

The acetic acid in vinegar appears to slow down the digestion of carbohydrates and improve insulin sensitivity. Research indicates that taking 2-6 teaspoons (10-30 mL) of vinegar daily may improve your body’s response to carbohydrate-rich meals.

While the evidence is promising, results vary between individuals. Some studies show significant benefits, while others find minimal effects on insulin levels. The impact of ACV on fasting insulin levels specifically remains unclear and requires further investigation.

If you want to try apple cider vinegar, dilute it in water before consuming to protect your tooth enamel and digestive tract. Start with small amounts and gradually increase as tolerated. Always consult with your healthcare provider before adding supplements to your routine.

3. Practice Portion Control

The amount of food you eat at each meal directly influences how much insulin your pancreas releases. Consuming large portions, especially of foods that trigger significant insulin responses, can contribute to chronically elevated insulin levels over time.

This is particularly important for people already dealing with obesity, metabolic syndrome, or insulin resistance. Research shows that individuals with higher body mass indexes experience more prolonged blood sugar elevation after eating high-glycemic meals compared to those with lower BMIs.

Calorie restriction has been shown to reduce insulin levels in people with overweight or obesity. However, extreme calorie restriction isn’t necessary or recommended for everyone. The goal is to find a sustainable eating pattern that provides adequate nutrition while helping normalize insulin levels.

Consider using smaller plates, measuring portions initially to understand appropriate serving sizes, and eating slowly to allow your body’s fullness signals to register. Before making significant dietary changes, consult with a healthcare professional to ensure you’re meeting your nutritional needs.

4. Minimize Sugar Consumption

If you’re serious about lowering insulin levels, reducing sugar intake should be a top priority. Diets high in added sugars are strongly associated with insulin resistance and increase the risk of developing metabolic diseases.

Added sugars appear in many processed foods and beverages, often in surprising amounts. Common sources include soft drinks, sweetened coffee drinks, desserts, candy, breakfast cereals, and even savory items like pasta sauce and bread.

All forms of sugar can raise insulin levels when consumed in excess, though there’s debate about whether certain types are more harmful than others. Fructose, found naturally in fruit, honey, and table sugar, has been scrutinized, but current evidence doesn’t support the idea that fructose is uniquely problematic when consumed in moderate amounts as part of whole foods.

Focus on eliminating or drastically reducing added sugars while continuing to enjoy whole fruits, which provide fiber, vitamins, minerals, and antioxidants alongside their natural sugar content. Read nutrition labels carefully and choose foods with minimal added sugars.

5. Exercise Regularly

Physical activity is one of the most powerful tools for lowering insulin levels and improving insulin sensitivity. Both aerobic exercise and resistance training offer significant benefits for metabolic health.

Aerobic exercise—such as walking, jogging, swimming, or cycling—has been shown to increase insulin sensitivity in people with obesity or type 2 diabetes. Even a single exercise session can improve how your blood vessels respond to insulin and enhance glucose uptake by your muscles.

Resistance training, including weightlifting and bodyweight exercises, also helps reduce insulin levels. Building muscle mass improves your body’s ability to use glucose efficiently, which can help normalize insulin levels over time.

Combining both types of exercise may provide the greatest benefits. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, along with two or more days of strength training. Start gradually if you’re new to exercise, and consult your doctor before beginning any new fitness program.

Additionally, reducing sedentary time is important. Prolonged sitting, especially in front of screens, is linked to higher rates of metabolic syndrome. Take regular breaks to stand, stretch, or walk throughout the day.

6. Include Cinnamon in Your Meals

Cinnamon is more than a flavorful spice—it contains powerful antioxidants and may help improve insulin sensitivity and lower insulin levels in some people.

Research on cinnamon supplementation shows mixed but promising results. Some studies demonstrate significant improvements in insulin sensitivity and reductions in insulin resistance, particularly in people with PCOS, higher BMIs, or existing metabolic issues.

The effective dose of cinnamon varies across studies, and not everyone experiences the same benefits. The effects appear to be most pronounced in individuals who already have insulin resistance or elevated insulin levels.

You can easily add cinnamon to your diet by sprinkling it on oatmeal, yogurt, or coffee, adding it to smoothies, or using it in cooking and baking. While cinnamon appears safe for most people in culinary amounts, high-dose supplements may cause side effects in some individuals. Consult your healthcare provider before taking cinnamon supplements, especially if you’re on medication.

7. Choose Complex Over Simple Carbohydrates

The type of carbohydrates you eat matters as much as the amount. Complex carbohydrates—found in whole grains, legumes, and vegetables—contain fiber and are digested more slowly than simple carbohydrates, resulting in a more gradual rise in blood sugar and insulin.

Refined or simple carbohydrates have been stripped of their fiber and nutrients, causing rapid digestion and sharp spikes in blood sugar and insulin. Common examples include white bread, white rice, pastries, sugary cereals, and most processed snacks.

The glycemic index (GI) measures how quickly a food raises blood sugar levels. Foods with a high GI cause faster, more dramatic increases in both blood sugar and insulin. The glycemic load (GL) takes into account both the GI and the amount of carbohydrates in a serving, providing a more complete picture.

While some research shows that choosing low-GI foods helps moderate insulin responses, other studies find minimal differences. However, the broader benefits of choosing whole, minimally processed carbohydrates—including better nutrition, improved satiety, and stable energy levels—make this strategy worthwhile regardless.

Replace refined grains with whole grain alternatives, choose intact grains over flour products when possible, and pair carbohydrates with protein, fat, and fiber to further slow digestion and moderate insulin responses.

8. Try Intermittent Fasting

Intermittent fasting involves cycling between periods of eating and fasting within a set timeframe. This eating pattern has gained attention for its potential to improve metabolic health and reduce insulin levels.

Several intermittent fasting protocols exist, including time-restricted eating (limiting daily eating to a specific window), alternate-day fasting, and periodic prolonged fasts. Research suggests these approaches may reduce insulin levels as effectively as, or potentially more effectively than, continuous calorie restriction.

Studies show that alternate-day fasting can lead to significant reductions in fasting insulin and improvements in insulin resistance, particularly in people with overweight or obesity. However, more recent research indicates that intermittent fasting may not be superior to traditional calorie restriction for improving insulin sensitivity.

Intermittent fasting isn’t suitable for everyone. It may be inappropriate for pregnant or breastfeeding women, children, people with a history of eating disorders, or those with certain medical conditions. The approach also doesn’t work well for everyone’s lifestyle or preferences.

If you’re interested in trying intermittent fasting, work with a healthcare provider or registered dietitian to determine whether it’s appropriate for you and to develop a safe, sustainable plan.

9. Increase Your Soluble Fiber Intake

Soluble fiber offers numerous health benefits, including improved blood sugar control and reduced insulin levels. This type of fiber dissolves in water to form a gel-like substance that slows digestion and the absorption of nutrients.

By slowing the movement of food through your digestive system, soluble fiber helps prevent rapid spikes in blood sugar and insulin after meals. It also promotes feelings of fullness, which can help with portion control and weight management.

Additionally, soluble fiber serves as food for the beneficial bacteria in your gut. A healthy gut microbiome is increasingly recognized as important for metabolic health and insulin sensitivity.

Excellent sources of soluble fiber include oats, barley, legumes (beans, lentils, peas), flaxseeds, chia seeds, Brussels sprouts, avocados, and sweet potatoes. Aim to include these foods regularly in your diet.

Research indicates that fiber from whole foods is more effective at improving insulin levels than fiber supplements, though supplements can be helpful for people who struggle to get enough fiber from food alone. Gradually increase your fiber intake and drink plenty of water to avoid digestive discomfort.

10. Focus on Losing Excess Body Fat

The distribution of body fat plays a crucial role in insulin levels and metabolic health. Visceral fat—the fat stored deep in your abdomen around your organs—is particularly problematic.

Excess visceral fat promotes inflammation and insulin resistance, which drives hyperinsulinemia. This type of fat is metabolically active and releases substances that interfere with normal insulin function. Research shows that visceral fat worsens insulin sensitivity independently of overall body weight.

While you cannot target visceral fat specifically through diet or exercise, losing weight overall will reduce visceral fat. Studies demonstrate that visceral fat decreases at a proportionally higher rate than subcutaneous fat (fat under the skin) during weight loss.

Weight loss through a combination of dietary changes and increased physical activity can significantly improve insulin sensitivity and reduce insulin levels. The amount of weight loss needed to see improvements varies, but even modest reductions of 5-10% of body weight can yield meaningful benefits.

If your healthcare provider recommends weight loss, work together to develop a realistic, sustainable plan. Avoid extreme diets or rapid weight loss approaches, which are difficult to maintain and may have negative health consequences.

11. Drink Green Tea

Green tea is rich in antioxidants, particularly epigallocatechin gallate (EGCG), which may help combat insulin resistance and lower insulin levels.

Several studies have found that green tea consumption or supplementation can improve insulin sensitivity and reduce insulin levels, though results are not entirely consistent across all research. Some studies show significant benefits, particularly for people with obesity, PCOS, or metabolic syndrome, while others find minimal effects.

The optimal amount of green tea for reducing insulin levels hasn’t been definitively established. Some studies use green tea extract supplements providing concentrated amounts of EGCG, while others examine the effects of drinking several cups of brewed green tea daily.

Green tea appears to be safe for most people when consumed in reasonable amounts (3-5 cups per day). However, green tea does contain caffeine, which may cause side effects in sensitive individuals. Green tea supplements can be much more concentrated and may pose risks at high doses, so consult your healthcare provider before taking them.

Consider incorporating green tea into your daily routine by replacing sugary beverages or excess coffee. Brew it properly (not too hot, not too long) to maximize benefits and minimize bitterness.

12. Eat Fatty Fish Regularly

Fatty fish like salmon, mackerel, sardines, herring, and anchovies are among the healthiest foods you can eat. They provide high-quality protein and are the best dietary sources of long-chain omega-3 fatty acids (EPA and DHA).

Research indicates that omega-3 fatty acids may help reduce insulin resistance in people with obesity, gestational diabetes, and PCOS. These healthy fats appear to improve the function of cell membranes and reduce inflammation, both of which can enhance insulin sensitivity.

The Dietary Guidelines for Americans recommend that adults consume at least 8 ounces of seafood per week. For pregnant and breastfeeding women, the recommendation is 8-12 ounces weekly, choosing varieties lower in mercury.

While eating fish provides additional nutrients and benefits beyond just omega-3s, fish oil supplements can be an alternative for people who don’t eat fish. However, the optimal dose hasn’t been established, and more omega-3s aren’t necessarily better. Studies show that omega-3 supplementation can significantly reduce fasting blood glucose and improve insulin resistance.

If you take blood-thinning medications or have a bleeding disorder, consult your doctor before significantly increasing your omega-3 intake through either fish or supplements.

13. Optimize Your Protein Intake

Getting adequate protein is important for managing weight and insulin levels, but the amount and type of protein matter.

Consuming protein at meals can help control appetite and support weight management, both of which can help normalize insulin levels. Research shows that eating a high-protein breakfast can lead to lower insulin levels and better appetite control throughout the day.

However, protein does stimulate some insulin release because your body needs insulin to help cells absorb amino acids. Eating very high amounts of protein over extended periods may lead to elevated insulin levels in some people, though this effect is generally much smaller than that of carbohydrates.

The type and source of protein also matter. Studies indicate that people who consume primarily plant-based proteins have a lower risk of developing type 2 diabetes, while those who eat large amounts of red meat, especially processed meat, have increased diabetes risk.

Aim for a moderate protein intake from varied sources, including fish, poultry, legumes, nuts, seeds, tofu, and limited amounts of lean red meat. A general guideline is 0.8-1.0 grams of protein per kilogram of body weight, though individual needs vary based on activity level, age, and health status.

Frequently Asked Questions

Does drinking water lower insulin levels?

While drinking water doesn’t directly lower insulin levels, staying well-hydrated is important for blood sugar management. When you’re dehydrated, blood sugar becomes more concentrated, which can worsen hyperglycemia. Drinking adequate water helps your kidneys flush excess glucose through urine and supports overall metabolic function. Proper hydration also helps your body respond better to insulin’s effects.

What foods should I avoid with high insulin levels?

When insulin levels are high, it’s wise to limit foods that cause rapid blood sugar spikes, particularly those with a high glycemic index and load. These include refined grains (white bread, white rice, most crackers and pastries), sugary beverages, candy and sweets, most breakfast cereals, and highly processed snack foods. Instead, focus on whole, minimally processed foods that are rich in fiber, protein, and healthy fats.

How long does it take to lower insulin levels?

The timeline for lowering insulin levels varies depending on individual factors and the strategies employed. Some interventions, like reducing carbohydrate intake or increasing physical activity, can begin improving insulin sensitivity within days to weeks. More significant, lasting changes in fasting insulin levels typically require consistent lifestyle modifications over several months. Substantial weight loss, when needed, may take longer but can lead to dramatic improvements in insulin levels and overall metabolic health.

Can stress affect insulin levels?

Yes, chronic stress can significantly impact insulin levels and insulin sensitivity. Stress hormones like cortisol can increase blood sugar levels and promote insulin resistance. Additionally, stress often leads to behaviors that worsen insulin levels, such as poor sleep, emotional eating, reduced physical activity, and choosing less nutritious comfort foods. Managing stress through techniques like meditation, deep breathing, yoga, adequate sleep, and regular exercise can support healthy insulin levels.

The Bottom Line

If you’re dealing with high insulin levels or insulin resistance, you’re not powerless. The 13 strategies outlined in this guide offer evidence-based approaches to naturally lowering insulin and improving your metabolic health.

The most effective approach typically involves multiple lifestyle modifications rather than relying on a single intervention. Reducing refined carbohydrates and added sugars, increasing physical activity, managing your weight, eating more fiber and omega-3 fatty acids, and getting adequate sleep form the foundation of healthy insulin levels.

Remember that everyone’s situation is unique. What works well for one person may need adjustment for another based on individual health status, genetics, preferences, and lifestyle factors. Working with healthcare professionals—including your doctor, a registered dietitian, and possibly an exercise specialist—can help you develop a personalized plan that’s safe, effective, and sustainable for your specific needs.

Making lasting changes takes time and patience. Start with one or two strategies that seem most manageable, establish those habits, and gradually incorporate additional approaches. Small, consistent steps in the right direction will yield significant benefits for your insulin levels and overall health over time.

If you’re taking medications for diabetes or other conditions, don’t make dramatic dietary or lifestyle changes without consulting your healthcare provider, as your medication dosages may need adjustment as your insulin sensitivity improves.

Sources:

• Centers for Disease Control and Prevention – Insulin Resistance
• National Institute of Diabetes and Digestive and Kidney Diseases – Insulin Resistance & Prediabetes
• Mayo Clinic – Blood Sugar Management
• American Diabetes Association – Understanding Carbohydrates
• American Heart Association – Added Sugars
• Harvard T.H. Chan School of Public Health – Fiber
• National Center for Biotechnology Information – PubMed Database