The pancreas is a vital organ in your body which is directly connected with your weight. Along with aiding in digestion, the pancreas plays a vital role in regulating blood sugar by producing an enzyme called insulin. It allows our bodies to use sugar for providing energy. Insulin regulates our metabolism and is directly responsible for our appetite and fat storage in our body.
If sugar levels increase in our bloodstream exceedingly, the pancreas tries to compensate by producing insulin excessively. High insulin, therefore, is one of the reasons for unusual weight gain and obesity.
If you’re trying to lose weight and you feel that all your efforts are in vain — controlling insulin levels can be the key to shedding that static weight. Worry not! We at Bright Side care for your health. Here are some tips to help reduce insulin in your blood and get fitter and slimmer.
1. Get at least 30 minutes of exercise daily.
This includes any type of workout — high intensity, running, yoga, walking, etc. Getting those muscles moving wakes up the body and forces it to draw energy. Sugar gets utilized and naturally, the insulin levels go down. When done regularly, it positively impacts your overall health and helps to lose weight.
2. Follow a low-carb diet rich in protein.
Carbohydrates are a prime source of sugar — hence, they raise sugar and insulin levels the most. Cutting down on carbs and raising the consumption of protein can help keep it in check and also provide the required energy. Foods rich in protein include lean meats, eggs, fish, and cottage cheese.
3. Avoid refined carbs and choose complex carbs instead.
Refined carbs such as soda, candy, and cookies get digested very fast leading to a sugar spike in the blood. Instead, opt for foods with complex carbs such as brown rice, quinoa, barley, legumes, etc. They take longer to break down so sugar is released at a consistent rate. Choose whole grains over processed ones that are higher in vitamins, fiber, and minerals.
4. Say no to sugar of any kind.
Sugary and processed foods have high sugar content and can cause insulin levels to spike. Studies show that people who have sugary foods experience about a 22% increase in insulin levels. It’s best to cut back on the carbs and save foods high in sugar for special occasions. This also means skipping the cola and gulping down more water.
5. Eat foods that keep your sugar levels low.
Foods that are low in sugar also help to keep insulin levels in check. They include:
- Nuts and seeds (like almonds, pistachios, chia seeds, and flax seeds)
- Whole grains (like barley, brown rice, buckwheat, oats, and quinoa)
- High fiber fruits (like apples, coconuts, berries, oranges, and pears)
- Leafy greens (like spinach, kale, lettuce, and collards)
- Sweet potatoes and yams
- Meat (like salmon and tuna)
- Unsweetened yogurt