How to increase insulin sensitivity naturally

Insulin is one of the most important hormones in your body. It is responsible for keeping your blood sugar levels low, which is very important in preventing type 2 diabetes.

Type 2 diabetes (T2D) is a chronic disease closely linked to the epidemic of obesity that requires long-term medical attention to limit the development of its wide range of health complications.

One of the signs that you are at risk of developing diabetes is when your body stops, responding to insulin.

When this happens, you are considered “pre-diabetic” and need to take steps to increase your sensitivity to insulin.

The good news is that this can be done by changing your diet and lifestyle. Here are eight natural ways to boost insulin sensitivity.

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What is Insulin Sensitivity?

When you eat, your pancreas releases insulin to maintain proper blood sugar levels.

Insulin takes the sugar out of your blood and places it into cells to be used for fuel or storage.

However, cells can stop responding properly to insulin and will not take in sugar. This leads to increased blood sugar levels.

People with insulin resistance often receive a diagnosis of prediabetes, which might lead to type 2 diabetes. The key to keeping your blood sugar regulated is to keep your body sensitive to insulin.

Risk Factors

  • Smoking can impair insulin production.
  • Being overweight- excess visceral fat can increase your risk.
  • Lack of sleep– losing 1–3 hours of sleep per night can increase insulin resistance.
  • Age- being over 47 years of age can increase our risk.
  • Use of steroids- Taking this type of drug can increase insulin resistance by 60–80 percent depending on the dose.
  • High blood pressure, previous episodes of stroke or heart disease, and polycystic ovarian syndrome (PCOS).
  • Hormonal disorders- such as Cushing’s syndrome and acromegaly, can disrupt insulin sensitivity.
  • Race-African-American, Hispanic, Native Alaskan, Indian, Hawaiian, or American, and Pacific Islander descent are at a higher risk of insulin resistance.

8 natural ways to boost Insulin Sensitivity

1) Exercise

Exercise immediately boosts your body’s sensitivity to insulin. When you exercise, your muscles readily take sugar in for storage and fuel. Depending on your workout, you can increase insulin sensitivity.

This is according to a systematic review and meta-analysis published in the Diabetes & Metabolism Journal.

The results suggest that, when compared with a control intervention, regular exercise improves insulin sensitivity in T2DM, and this may persist for more than 72 hours after the last exercise bout.

Both cardio and resistance training increase insulin sensitivity, so you can do both throughout the week to keep your body as healthy as possible.

For example, a study of overweight men with and without diabetes found that when participants performed resistance training over three months improved insulin sensitivity and weight loss.

Try to achieve at least 150 minutes of physical activity a week. This can include aerobic exercise and strength training.

2) Sleep More

Sleep is incredibly important for your health. When you sleep well, your body has a chance to repair itself. Studies have shown that losing 1–3 hours of sleep per night can increase insulin resistance.

Try to get at least 8 hours of sleep per night. You can make sleep a priority by making your bedroom as calm and peaceful as possible, so you can easily fall asleep and stay asleep.

3) Add More Fruit and Vegetables

A diet rich in a variety of fruit and vegetables is essential for your heath.

In fact, research has shown that a diet rich in plant compounds has been linked to higher insulin sensitivity.

However, some fruits are high in sugar, so should be enjoyed moderately. To find out which fruits are the lowest in sugar, click here.

4) Eat More Fiber

Fiber does more than keep you regular. Increasing your fiber intake can help improve your insulin sensitivity too.

Fiber helps your body slowly absorb sugar and keeps insulin and blood sugar levels low. Fiber also helps increase the good bacteria in your gut. Make sure to eat foods high in soluble fiber like oatmeal, quinoa, legumes, vegetables, and low sugar fruits.

5) Reduce Your Carb Intake

Simple carbs like white bread, bagels, and pasta raise your blood sugar just like eating sugary treats like cupcakes, cookies, and chocolate. This spike in blood sugar leads to an increase in insulin.

When there is too much insulin production, you risk your body no longer responding correctly.

Following a low-carb diet, such as the ketogenic diet can help to promote weight loss.

Caloric restriction and weight loss are essential factors for remission of Type 2 diabetes, as recently demonstrated in an open-label Diabetes Remission Clinical Trial. The results of the study showed that through a caloric restriction (840 calories day) and weight loss, patients experienced remission to a non-diabetic state. Carbohydrates are also high in calories, which can contribute to weight gain and an increased risk of metabolic syndrome.

6) Cut back on added sugar

In this modern day and age, added sugar can be hard to avoid. It’s added to everything, from the usual suspects like pastries and cakes, to foods you wouldn’t consider to be full of sugar, such as ‘healthy’ breakfast bars, canned soups, baked beans and even bread. It is important to comment on the difference between added sugar and natural sugar, so that they are not tainted with the same brush.

Natural sugars may be found in plants and vegetables, both of which include a variety of other nutrients.
Added sugars, on the other hand, are present in more highly processed meals. High-fructose corn syrup and table sugar, often known as sucrose, are the two major forms of sugar used in the manufacturing process. Both are made out of roughly 50% fructose. Many studies have demonstrated that greater fructose consumption can enhance insulin resistance in diabetics.

If you struggle with sugar cravings, try switching out candy bars and sweets for fresh fruit. Dark chocolate, 85% is also a good option for though wanting a low sugar treat. However, bear in mind that its high in fat, so should be consumed in moderation.

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7) Drink Apple Cider Vinegar

Apple cider vinegar may not sound like an appetizing drink, but studies have suggested that apple cider vinegar can improve insulin sensitivity after a meal while others have shown that it can improve insulin sensitivity by as much as 19-34%.

Apple cider vinegar reduces blood sugar, which decreases the production of insulin in your body. If you cannot stomach drinking apple cider vinegar, you can add it to dressings, sauces, or mix it into a smoothie or tea.

8) Lose Weight

You are much more likely to decrease insulin sensitivity if you are overweight or obese. People with excess fat around the abdomen, are at higher risk of developing insulin resistance.

Fat cells secrete hormones and other substances that may interfere with the processes of insulin.

Fortunately, when you lose weight, you will improve insulin sensitivity and your risk of type 2 diabetes will be reduced.

For example, a study at Johns Hopkins University found that people with prediabetes who lost 5–7% of their total weight over six months reduced their risk of type 2 diabetes by 54% for the next three years.

This is particularly true if you carry your excess weight in your belly. Pay close attention to your diet, and exercise regularly to lose weight in a safe, healthy way.

Even taking a few pounds off can dramatically boost your insulin sensitivity.

The fasting diet, otherwise known as intermittent fasting, has become popular in recent years, and many people swear by its benefits. The idea behind it is that you fast for short periods.

This is thought to help the body repair damage without entering starvation mode (ketosis).

According to Dr. Charles Burant, a Professor of internal medicine, another effective way to rest the beta cells is by reducing the insulin resistance.

When this happens, insulin secretion will be diminished, which will be enough to maintain a normal glucose level. By increasing the insulin sensitivity, the beta cells will not have to work as hard.

9) Reduce Stress

We all know that stress is bad for your health, but it can also significantly impact your insulin sensitivity as well.

Many studies have reviewed the link between insulin sensitivity and stress and have found that high-stress levels can have a significant impact on insulin production.

One study investigated the cross-sectional and longitudinal associations of serum morning cortisol and aspects of insulin action in Latino children and adolescents (8–13 yr) at risk for type 2 diabetes.

The researchers found that that cross-sectionally, cortisol may affect insulin sensitivity through increased glucose concentrations, decreased β-cell function, decreased AIR, and IGF-I at an early age, contributing to a long-term decrease in insulin sensitivity.

When you are stressed, your body releases stress hormones that increase blood sugar levels and trigger insulin production.

Stress hormones also contribute to your body’s inability to respond to insulin properly. Try to lower the stress levels in your life and actively seek out calming practices like yoga, reading, meditation, and relaxation.

10) Add some spice

Spices and herbs have long been revered for their medicinal properties and many health benefits they offer. Certain spices in particular have been shown to improve insulin sensitivity and blood sugar control.

  • Fenugreek seeds: They contain a lot of soluble fibre, which helps insulin work better. Consuming them whole, as an extract, or baked into bread may help improve blood sugar control and insulin sensitivity.
  • Garlic: Garlic has been shown in animal experiments to boost insulin secretion and to have antioxidant characteristics that promote insulin sensitivity.
  • Turmeric: This spice contains curcumin, an active component with powerful antioxidant and anti-inflammatory effects. It has been shown to improve insulin sensitivity by lowering blood levels of free fatty acids and sugar.
  • Ginger: This well-known spice has been attributed to enhanced insulin sensitivity. According to research, its active component gingerol increases the availability of sugar receptors on muscle cells, hence enhancing sugar absorption

11) A Pinch of Cinnamon

Cinnamon is a powerful spice that has been shown to have many benefits, especially for diabetic patients. As well as lowering blood sugar levels, cinnamon can help manage common diabetes complications, such as insulin sensitivity and high blood pressure.

A randomized, double-blind placebo-controlled trial of cinnamon supplementation on people diagnosed with metabolic syndrome was carried out for 16 weeks (2). 

All the participants were encouraged to follow a healthy diet and exercise regularly. Half the participants were received 6 grams of cinnamon extract, and the rest were given 6 grams of a placebo. 

There was a reduction in HbA1c and fasting blood sugar in the cinnamon group compared to placebo by week 16. There was also a greater reduction in waist circumference and BMI compared to placebo. This may explain the greater reduction in blood sugar.

12) Drink Green Tea

Green tea is a natural alternative for coffee and is a great option for those with diabetes.

Research has shown that consuming green tea can improve insulin sensitivity and lower blood sugar levels.

In fact, in a study of 17 trials, it was discovered that consuming green tea lowered fasting blood sugar levels and enhanced insulin sensitivity.

13) Avoid Trans Fat

To start with, not all fat is bad. Some sources of fat, such as those found in avocados and omega-rich fish are very good for you. But when it comes to trans fat, the news isn’t good.

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 (80Trusted Source).

However, animal studies have provided strong evidence linking high trans-fat intake to poor blood sugar management and insulin resistance

14) Natural Supplements

More and more people are turning to alternative medicines and supplements. In fact, according to the American Diabetes Association, diabetics are more likely to use supplements than those without the disease. A number of supplements have shown promise as diabetes treatments. These include the following:

Chromium: Chromium is an element found in the crust of the earth and seawater.A double-blind, placebo-controlled study assessed 180 people with type 2 diabetes and the effects of supplemental chromium. This revealed that Chromium could improve fasting glucose, postprandial glucose, insulin, hemoglobin A1c, and cholesterol. 

Berberine: Berberine is an ammonium salt that can help with diabetes and managing diabetes complications.  A three-month-long trial compared berberine and Metformin on 36 diabetic patients with a new diagnosis of type 2 diabetes. The study found that berberine’s blood sugar lowering effect was like that of Metformin, and berberine led to significant decreases in hemoglobin a1c, from 9.5% to 7.5%.

Banaba: Berberine is an ammonium salt that can help with diabetes and managing diabetes complications. You can find it in the roots, rhizome, stem, and bark of certain plants. Research shows that banaba can help the body to use insulin more efficiently and aid in weight loss.

Cinnamon Bark: Cinnamon isn’t just for sprinkling on your porridge. It aids in blood glucose management by improving insulin release and enhancing insulin sensitivity.

Bitter Melon: Bitter melon is a plant that can help a diabetic patient to manage the symptoms of their condition. Researchers have found that bitter melon can have a hypoglycemic effect and help to lower blood sugar levels. 

Glucose Control

If you are looking or an all-natural supplement that contains all the ingredients discussed above…look no further. Glucose Control is a combination of synergistic compounds that is clinically formulated to, regenerate your pancreas normalize insulin and balance blood sugar levels. It is designed to work as part of a healthy diet and lifestyle to help manage type 2 diabetes. 

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Based on this research, and using only the purest quality, all natural and organic ingredients, we have created Glucose Control: a proven, all-natural formulation that will lower HBA1c levels and restore normal insulin sensitivity.

How does it compare to other supplements for diabetes?

Naturally, you may wonder how our product compares to other supplements for diabetes. 

It is important to note that, unlike some other supplements, Ben’s Glucose Control has the following:

  • 100% natural ingredients.
  • Clinically significant dosages.
  • Ingredients shown to work in peer-reviewed, double-blind studies.
  • Chelated ingredients for better absorption and effectiveness.

While many diabetes supplements have scientifically backed natural ingredients, the vast majority contain only a few essential diabetes ingredients. And this is usually in low and ineffective dosages, without chelating ingredients for better absorption and bioavailability.

A therapeutic dose is the amount of the ingredient you will need to have a clinical effect proven by scientific studies. It’s also important that the diabetes supplement you take contains natural nutrients. You do not want it to have any synthetic ingredients or genetically modified organisms.

Ben’s dietary supplements are extracted from the highest quality, natural ingredients, and freshly harvested herbs, using rigorous, cold press extraction methods to optimize dosage and bioavailability.

Bioavailability refers to the extent to which the supplement makes its way to the body’s tissues rather than being flushed out. As a result, the body efficiently absorbs our Glucose Control.

To ensure the efficacy, potency, and freshness of Glucose Control, we pick fresh herbs at the season’s peak. Then, each herb is qualified under specific quality guidelines under the CGMP and FDA. This 3rd party process of qualification ensures 100% quality testing of every herb before we add it to our Glucose Control.

After this testing, we make sure that the herbs maintain their freshness and efficiency. We achieve this by cold pressing and suspending in glycerin, a compound known for its antimicrobial and antiviral properties. So, through this diligent process, our preparations maximize the potency and efficacy of our supplements.


If you are diabetic or just worried that you are not sensitive to insulin, then you can start making changes today to increase your body’s insulin sensitivity.

It is crucial to eat a healthy diet and exercise regularly, no matter how fit you may feel. Always try to lower your stress levels and look into adding natural supplements that can help manage blood sugar levels. These consistent, small changes will make a big difference in how your body responds to insulin and will keep you healthy and feeling good.

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  1. Way KL, Hackett DA, Baker MK, Johnson NA. The Effect of Regular Exercise on Insulin Sensitivity in Type 2 Diabetes Mellitus: A Systematic Review and Meta-Analysis. Diabetes Metab J. 2016;40(4):253–271. doi:10.4093/dmj.2016.40.4.253
  2. Hejnová J, Majercík M, Polák J, Richterová B, Crampes F, deGlisezinski I, Stich V.. (2004). [Effect of dynamic strength training on insulin sensitivity in men with insulin resistance].. Cas Lek Cesk.. 143 (11), p762-765.
  3. Yu K, Ke MY, Li WH, Zhang SQ, Fang XC.. (2014). The impact of soluble dietary fibre on gastric emptying, postprandial blood glucose and insulin in patients with type 2 diabetes.. Asian Pacific Journal of Clinical Nutrition. 23 (2), p210-218.
  4. Medagama AB. The glycaemic outcomes of Cinnamon, a review of the experimental evidence and clinical trials. Nutr J. 2015;14:108. Published 2015 Oct 16. doi:10.1186/s12937-015-0098-9
  5. Cerf ME. Beta cell dysfunction and insulin resistance. Front Endocrinol (Lausanne). 2013;4:37. Published 2013 Mar 27. doi:10.3389/fendo.2013.00037
  6. Lane, J, Ford, T, Larson, R, et al. (2005). Acute Effects of Different Intensities of Exercise in Normoalbuminuric/ Normotensive Patients With Type 1 Diabetes. American Diabetes Association. 27 (1), p28-32.
  7. Maruthur NM, Ma Y, Delahanty LM, et al. Early response to preventive strategies in the Diabetes Prevention Program. J Gen Intern Med. 2013;28(12):1629–1636. doi:10.1007/s11606-013-2548-4
  8. Holmäng A, Björntorp P.. (1992). The effects of cortisol on insulin sensitivity in muscle.. Acta Physiologica Scandinavica . 144 (4), p425-31.
  9. Tamez-Pérez HE, Quintanilla-Flores DL, Rodríguez-Gutiérrez R, González-González JG, Tamez-Peña AL. Steroid hyperglycemia: Prevalence, early detection and therapeutic recommendations: A narrative review. World J Diabetes. 2015;6(8):1073–1081. doi:10.4239/wjd.v6.i8.1073
  10. Lean ME, Leslie WS, Barnes AC, Brosnahan N1, Thom G1, McCombie L, Peters C, Zhyzhneuskaya S. et al. (2018). Primary care-led weight management for remission of type 2 diabetes (DiRECT): an open-label, cluster-randomised trial.. Lancet. 10 (391), p541-551.
  11. Johnston, C, Kim, K, Buller, A. (2004). Vinegar Improves Insulin Sensitivity to a High-Carbohydrate Meal in Subjects With Insulin Resistance or Type 2 Diabetes. American Diabetes Association. 27 (1), p281-282.

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