Key takeaways

  • Getting enough sleep, staying physically active, and managing stress can improve overall health and wellness and boost insulin sensitivity.
  • When it comes to your diet, increasing soluble fiber intake, eating colorful fruits and vegetables, and cutting back on carbs and added sugars may help.
  • Some people also add certain herbs, spices, and supplements, such as magnesium.

Insulin is an essential hormone that controls your blood sugar levels. In type 2 diabetes, the body cannot use insulin properly. This is called insulin resistance. As time progresses, the pancreas may also make less insulin. Both problems can start early and result in a reduction in blood sugar levels.

Also, prolonged high blood sugar can damage nerves and organs.

If you have insulin resistance, you have a greater chance of developing prediabetes. Other risk factors include a family history of type 2 diabetes and obesity.

Here are 13 natural, science-backed ways to help boost your insulin sensitivity.

1. Get more sleep

Catching up on lost sleep may help improve the effects of less sleep on insulin resistance.

2. Exercise more

Regular physical activity, such as exercising, helps move sugar into the muscles for storage. Working out for half an hour 3–5 days per week can help promote an immediate increase in insulin sensitivity. This can become more permanent after an exercise routine lasting at least eight weeks.

Many studies have also found that resistance training can increase insulin sensitivity among men and women with or without diabetes.

3. Reduce stress

Stress encourages the body to go into “fight-or-flight” mode, which stimulates the production of stress hormones that break down glycogen, a form of stored sugar, into glucose.

Ongoing stress keeps your stress hormone levels high, stimulating nutrient breakdown and increasing blood sugar. Many studies have found that high levels of stress hormones also reduce insulin sensitivity.

4. Lose a few pounds

Excess weight, especially belly fat, reduces insulin sensitivity and increases the risk of type 2 diabetes by making hormones that promote insulin resistance in the muscles and liver.

Losing weight is an effective way to lose belly fat, increase insulin sensitivity, and reduce your chance of developing type 2 diabetes if you have prediabetes.

That said, it’s a good idea to speak with your doctor to see if weight loss is the best approach for your health. Even if it is, they may want to supervise your weight loss journey.

There are certain changes you can make to your diet that can help you increase your insulin sensitivity. Food choices or healthy eating patterns can help increase your insulin sensitivity.

Talk with your healthcare team or a dietitian for a plan that fits you.

Below are some suggestions for food that improves insulin sensitivity.

Eat more soluble fiber

Fiber can be divided into two broad categories — soluble and insoluble.

Soluble fiber helps feed the friendly bacteria in your gut, which have been linked to increased insulin sensitivity.

Add more colorful fruit and vegetables to your diet

Many studies have found that eating a diet rich in plant compounds is linked to higher insulin sensitivity.

This is because colorful fruits and vegetables are rich in antioxidants. Antioxidants bind to and neutralize molecules called free radicals that can cause harmful inflammation throughout the body.

That said, fruit also contains sugar.

Reduce your intake of added sugars

Added sugars, which are found mostly in highly processed foods, include primarily high fructose corn syrup and table sugar (sucrose). Both contain approximately 50% fructose.

Many studies have found that higher intakes of fructose can increase insulin resistance among people with diabetes.

The effects of fructose on insulin resistance also appear to affect people who do not have diabetes, as reported in a review of literature showing that consuming a lot of fructose over less than 60 days increased liver insulin resistance, independent of total calorie intake.

Add herbs and spices to your cooking

Herbs and spices, including fenugreek, turmeric, ginger, cinnamon, and garlic, have shown promising results in increasing insulin sensitivity. However, most studies on herbs and spices and insulin sensitivity are small, short, and mixed. Current standards of care do not recommend routine use of supplements to treat insulin resistance.

Herbs and spices can add flavor and help people use less salt and sugar. Some herbs and spices, like cinnamon or fenugreek, have been studied with mixed, modest effects but are not treatments in themselves.

Drink more green tea

Several studies have found that drinking green tea might help increase insulin sensitivity and reduce blood sugar.

However, while the overall conclusion is that unsweetened green tea may offer small health benefits, studies on blood sugar are mixed and have not consistently shown durable, long-term improvements.

Avoid trans fats

Unlike other fats, trans fats provide no health benefits and increase the risk of many diseases.

Evidence on the effects of high trans-fat intake on insulin resistance appears to be mixed. Some human studies have found it harmful, while others have not.

Research supplements

There is no robust evidence showing that supplements are a long-term and significant fix for insulin resistance. Most people do best by focusing on healthy food, sleep, and activity. Some supplements may help only if you are low in a certain nutrient.

Your healthcare team can check your general nutrition through blood tests.

As with all supplements, there is a risk they may interact with any current medication you may be taking.

Talk with your healthcare team before starting any supplement.

What does it mean to be insulin-sensitive?

Insulin is an important hormone that has many roles in the body. When your insulin sensitivity is low, it puts pressure on your pancreas to increase insulin production to clear sugar from your blood. Low insulin sensitivity is also called insulin resistance.

What are the symptoms of being insulin-sensitive?

Insulin sensitivity describes how your cells respond to insulin. Symptoms develop when your cells are resistant to insulin.

Insulin resistance can result in chronically high blood sugar levels, which are thought to increase your risk of many diseases, including diabetes and heart disease.

Is insulin sensitivity good or bad?

Insulin resistance is bad for your health, but having increased insulin sensitivity is good. It means your cells are responding to insulin in a healthier way, which reduces your chance of developing diabetes.

Why am I suddenly sensitive to insulin?

If you’ve become more sensitive to insulin, this can be a sign that you’re making good lifestyle changes such as engaging in regular exercise and following an appropriate food plan.

The bottom line

It’s important to know that there are many things you can do to naturally increase your insulin sensitivity.

Consider trying some of the suggestions in this article to help increase your insulin sensitivity and lower your risk of disease but be sure to talk with a healthcare professional first before making changes, especially adding supplements to your treatment regimen.