Home/Blog/How to Help Promote Healthy Insulin Levels

How to Help Promote Healthy Insulin Levels

By Joe Boland

April 17, 2025

In today’s world of fast food, stress and sedentary habits, many people struggle with blood sugar balance and managing healthy insulin levels, often without realizing it. While insulin is essential for overall health, keeping insulin levels in the healthy range is integral to maintaining a healthy weight and overall health.

The good news? You can learn how to maintain healthy insulin levels through diet and lifestyle choices and other strategies.

So, what is the science behind insulin, the difference between blood sugar and insulin, and most importantly, how should you eat to help promote healthy insulin levels and support better health?

Role of insulin in the body

Insulin is a hormone produced by the pancreas that helps regulate blood sugar levels. After you eat, especially carbohydrates, your blood sugar rises. Insulin is released to help shuttle that sugar into your cells for energy or storage.

When this process works smoothly, your blood sugar remains stable, and your body uses energy efficiently. But when insulin is overproduced due to things like poor diet or lifestyle choices, problems can begin to arise.

What is insulin resistance?

Insulin resistance occurs when your cells stop responding to insulin effectively. Your pancreas then compensates by pumping out even more insulin, leading to continually elevated levels.

Over time, this can negatively impact weight, energy levels, inflammatory responses, blood sugar, the heart and more.

Blood sugar vs. insulin

It's important to understand that blood sugar and insulin are related but not the same. Blood sugar refers to the amount of glucose in your bloodstream, while insulin is the hormone that regulates it.

You can have normal blood sugar levels while still having high insulin levels, meaning your body is working overtime to keep things stable, often a sign of underlying insulin resistance.

How to promote healthy insulin levels

The key to promoting healthy insulin levels and improving insulin sensitivity lies in your daily habits. Here’s how to start:

1. Diet adjustments

Knowing how to eat to lessen insulin spikes is one of the most powerful tools you have. Consider these approaches:

• Cut refined carbs and sugar: Foods like white bread, pasta, soda and sweets can cause rapid blood sugar spikes, leading to increased insulin production. It’s best to limit or avoid them. Choose healthy carbs like whole grains, sweet potatoes and legumes.

• Eat balanced meals: Focus on meals that combine protein, healthy fats and fiber-rich carbs. This aids the digestive system and more stable blood sugar and insulin levels.

• Try intermittent fasting: Giving your body a break from constant eating can reduce insulin levels and improve insulin sensitivity over time.

• Limit snacking: Frequent eating, even healthy snacks, can keep insulin levels elevated. Aim for two to three nutrient-dense meals per day instead.

• Focus on low-glycemic foods: These include non-starchy vegetables, legumes, berries and whole grains, like quinoa and oats.

• Pay attention to portion sizes: Large meals can cause blood sugar surges and increased insulin production. Eating smaller, mindful portions helps keep insulin in check.

• Add spices like cinnamon: Cinnamon has been shown to support healthy insulin sensitivity. Try adding it to coffee, smoothies or oatmeal.

• Consume more soluble fiber: Foods rich in soluble fiber, like oats, flaxseeds, avocados and legumes, can slow the absorption of sugar and improve insulin response.

• Drink green tea: Green tea contains catechins, antioxidants that may help balance insulin levels and support metabolic health.

• Eat more fatty fish: Salmon, mackerel, sardines and other fatty fish are rich in omega-3s, which promote a healthy response to inflammation and support insulin sensitivity.

• Don’t skimp on protein: Protein not only helps maintain healthy blood sugar levels, but it also helps you feel full and maintain lean muscle mass, both of which support insulin function. Choose lean proteins, like fish, poultry and beans.

• Consume apple cider vinegar: Some research has shown ACV can help reduce post-meal insulin spikes. Try diluting a tablespoon in water before meals.

2. Lifestyle changes

Your lifestyle choices play a big role in managing insulin:

• Exercise regularly: Strength training and cardio both increase insulin sensitivity, allowing your body to use insulin more efficiently. Lifting, brisk walking, cycling, running and swimming are great options.

• Manage stress: Chronic stress raises cortisol, which can increase blood sugar and insulin levels. Practices like meditation, journaling, yoga and deep breathing help.

• Prioritize sleep: Poor sleep can disrupt hormonal balance and worsen insulin resistance. Aim for seven to nine hours of quality sleep per night. Also work on your sleep hygiene.

• Maintain a healthy weight: Excess body fat, especially around the abdomen, is strongly linked to insulin resistance. Gradual, sustainable weight loss can reverse this.

3. Supplement considerations

While diet and lifestyle are key, certain supplements may support insulin health (consult with a healthcare professional before taking any supplements):

• Magnesium: Low magnesium levels are associated with insulin resistance. Consider a magnesium glycinate or citrate supplement.

• Berberine: This plant compound has been shown to help balance blood sugar and improve insulin sensitivity.

• Alpha-lipoic acid (ALA): This antioxidant supports insulin function and helps with a healthy response to inflammation.

• Green tea extract: Concentrated catechins in supplement form may protect a healthy metabolism and improve insulin sensitivity.

• Capsaicin: The compound that gives chili peppers their heat, it may help regulate insulin, according to research.

• Ginger: Studies suggest ginger may support healthy insulin levels when taken consistently.

• Chromium: A trace mineral that plays a role in carbohydrate and lipid metabolism, some studies have suggested it can promote insulin action in the body.

• Omega-3 fatty acids: Found in fish oil or algae supplements, omega-3s help respond to inflammation in a healthy manner and have been linked to improved insulin sensitivity.

• Probiotics: A healthy gut microbiome plays a surprising role in blood sugar regulation. Probiotic supplements can support gut health.

Always consult your healthcare provider before beginning any new dietary or lifestyle regimen, including adding supplements, especially if you’re on medication.

Conclusion

Understanding the relationship between blood sugar vs. insulin is key to promoting metabolic health. By learning how to promote healthy insulin levels through dietary and lifestyle choices, you can take real control over your health.

Start with simple, consistent steps, like adjusting your meals and moving more, and you’ll be well on your way to better energy, improved focus and long-term wellness.