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TYPE 2 DIABETES T2D Basics Perspectives

NUTRITION " Evidence Based

14 Natural Ways to Improve

Your Insulin Sensitivity
Written by Ryan Raman, MS, RD — Medically
reviewed by Michelle L. Griffith, MD — Updated
on June 22, 2021

Insulin is an essential hormone that controls your

blood sugar levels.

It’s made in your pancreas and helps move sugar

from your blood into your cells for storage. When
cells are insulin resistant, they cannot use insulin
effectively, leaving your blood sugar high.

When your pancreas senses high blood sugar, it

makes more insulin to overcome the resistance
and reduce your blood sugar.

Over time, this can deplete the pancreas of

insulin-producing cells, which is common in type 2
diabetes. Also, prolonged high blood sugar can
damage nerves and organs.

You’re most at risk of insulin resistance if you

have prediabetes or a family history of type 2
diabetes, as well as if you are overweight or or
have obesity.

Insulin sensitivity refers to how responsive your

cells are to insulin. Improving it can help you
reduce insulin resistance and the risk of many
diseases, including diabetes.

Here are 14 natural, science-backed ways to boost

your insulin sensitivity.
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1. Get more sleep

A good night’s sleep is important for your health.

In contrast, a lack of sleep can be harmful and

increase your risk for infections, heart disease,
and type 2 diabetes (1 ! , 2 ! ).

Several studies have also linked poor sleep to

reduced insulin sensitivity (3 ! , 4 ! ).

For example, one study involving nine healthy

volunteers found that getting just 4 hours of sleep
in one night reduced insulin sensitivity and the
ability to regulate blood sugar, compared with
getting 8 1/2 hours of sleep (4 ! ).

Fortunately, catching up on lost sleep can reverse

the effects of poor sleep on insulin resistance
(5 ! ).

SUMMARY

A lack of sleep can harm your health and

may increase insulin resistance. Making
up for lost sleep may help reverse its
effects.

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2. Exercise more
Regular exercise is one of the best ways to
increase insulin sensitivity.

It helps move sugar into the muscles for storage

and promotes an immediate increase in insulin
sensitivity, which lasts 2–48 hours, depending on
the exercise (6 ! ).

For example, one study found that 60 minutes of

cycling on a machine at a moderate pace
increased insulin sensitivity for 48 hours among
healthy volunteers (7 ! ).

Resistance training also helps increase insulin

sensitivity.

Many studies have found it increased insulin

sensitivity among men and women with or without
diabetes (8 ! , 9, 10 ! , 11 ! , 12 ! , 13 ! , 14 ! ).

For example, a study of men with overweight and

without diabetes found that when participants
performed resistance training over a 3-month
period, their insulin sensitivity increased,
independent of other factors like weight loss (11 ! ).

While both aerobic and resistance training

increase insulin sensitivity, combining both in your
routine appears to be most effective (15 ! , 16 ! ,
17 ! ).

SUMMARY

Aerobic and resistance training can help

increase insulin sensitivity, but combining
them in your workouts seems most
effective.

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3. Reduce stress
Stress affects your body’s ability to regulate blood
sugar.

It encourages the body to go into “fight-or-flight”

mode, which stimulates the production of stress
hormones like cortisol and glucagon.

These hormones break down glycogen, a form of

stored sugar, into glucose, which enters your
bloodstream for your body to use as a quick
source of energy.

Unfortunately, ongoing stress keeps your stress

hormone levels high, stimulating nutrient
breakdown and increasing blood sugar (18 ! ).

Stress hormones also make the body more insulin

resistant. This prevents nutrients from being
stored and makes them more available in the
bloodstream to be used for energy (18 ! , 19 ! ).

In fact, many studies have found that high levels

of stress hormones reduce insulin sensitivity (19 ! ,
20 ! ).

This process may have been useful for our

ancestors, who needed extra energy to perform
life-sustaining activities. However, for people
today who are under chronic stress, reduced
insulin sensitivity can be harmful.

Activities like meditation, exercise, and sleep are

great ways to reduce stress which helps increase
insulin sensitivity (21 ! , 22 ! , 23 ! ).

SUMMARY

Ongoing stress is linked to a greater risk

of insulin resistance. Meditation, exercise,
and sleep are great ways to help reduce
stress.

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4. Lose a few pounds

Excess weight, especially in the belly area,
reduces insulin sensitivity and increases the risk
of type 2 diabetes.

Belly fat can do this in many ways, such as making

hormones that promote insulin resistance in the
muscles and liver.

Many studies support the link between higher

amounts of belly fat and lower insulin sensitivity
(24 ! , 25 ! , 26 ! ).

Fortunately, losing weight is an effective way to

lose belly fat and increase insulin sensitivity. It
may also help reduce your risk for type 2 diabetes
if you have prediabetes.

For example, a study at Johns Hopkins University

found that people with prediabetes who lost 5–7%
of their total weight over 6 months reduced their
risk for type 2 diabetes by 54% for the next 3
years (27 ! ).

Luckily, there are many ways to lose weight

through diet, exercise, and lifestyle changes.

SUMMARY

Excess weight, particularly in the belly

area, reduces insulin sensitivity. Weight
loss may help increase insulin sensitivity
and is linked to a lower risk of diabetes.

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5. Eat more soluble fiber

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

Insoluble fiber mostly acts as a bulking agent to

help stool move through the bowels.

Meanwhile, soluble fiber is responsible for many

of fiber’s associated benefits, like lowering
cholesterol and reducing appetite (28 ! , 29 ! ).

Several studies have found a link between high

soluble-fiber intake and increased insulin
sensitivity (30 ! , 31 ! , 32 ! , 33 ! ).

For example, a study involving 264 women found

that those who ate more soluble fiber had
significantly lower levels of insulin resistance
(32 ! ).

Soluble fiber also helps feed the friendly bacteria

in your gut, which have been linked to increased
insulin sensitivity (34 ! , 35 ! , 36 ! ).

Foods that are rich in soluble fiber include

legumes, oatmeal, flaxseeds, vegetables like
Brussels sprouts and fruits like oranges.

SUMMARY

Eating soluble fiber has many health

benefits and has been linked to
increased insulin sensitivity. It also helps
feed the friendly bacteria in your gut.

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6. Add more colorful fruit and

vegetables to your diet
Not only are fruits and vegetables nutritious, they
also provide powerful health-boosting effects.

In particular, colorful fruits and vegetables are rich

in plant compounds that have antioxidant
properties (37 ! ).

Antioxidants bind to and neutralize molecules

called free radicals, which can cause harmful
inflammation throughout the body (38 ! ).

Many studies have found that eating a diet rich in

plant compounds is linked to higher insulin
sensitivity (39 ! , 40 ! , 41, 42 ! ).

When you’re including fruit in your diet, stick to

normal portion sizes and limit your intake to one
piece per sitting and no more than 2 servings per
day.

SUMMARY

Colorful fruits and vegetables are rich in

plant compounds that help increase
insulin sensitivity. But be careful not to
eat too much fruit in a single sitting, as
some types are high in sugar.

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7. Cut down on carbs

Carbs are the main stimulus that causes insulin
blood levels to rise.

When the body converts carbs into sugar and

releases it into the blood, the pancreas releases
insulin to transport the sugar from the blood into
the cells.

Reducing your carb intake could help increase

insulin sensitivity. That’s because high carb diets
tend to lead to spikes in blood sugar, which put
more pressure on the pancreas to remove sugar
from the blood (43 ! , 44).

Spreading your carb intake evenly throughout the

day is another way to increase insulin sensitivity.

Eating smaller portions of carbs regularly

throughout the day provides the body with less
sugar at each meal, making insulin’s job easier.
This is also supported with research showing that
eating regularly benefits insulin sensitivity (45 ! ).

The type of carbs you choose is also important.

Low-glycemic index (GI) carbs are best, since they

slow the release of sugar into the blood, giving
insulin more time to work efficiently (46 ! ).

Carb sources that are low-GI include sweet

potatoes, brown rice, quinoa, and some varieties
of oatmeal.

SUMMARY

Eating fewer carbs, spreading your carb

intake throughout the day, and choosing
low-GI carbs are smart ways to increase
insulin sensitivity.

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8. Reduce your intake of added

sugars
There’s a big difference between added sugars
and natural sugars.

Natural sugars are found in sources like plants

and vegetables, both of which provide lots of
other nutrients.

Conversely, added sugars are found in more

highly processed foods. The two main types of
sugar added during the production process are
high-fructose corn syrup and table sugar, also
known as sucrose.

Both contain approximately 50% fructose.

Many studies have found that higher intakes of

fructose can increase insulin resistance among
people with diabetes (47 ! , 48 ! , 49 ! , 50 ! ).

The effects of fructose on insulin resistance also

appear to affect people who do not have
diabetes, as reported in an analysis of 29 studies
including a total of 1,005 people who were
moderate weight and overweight or had obesity.

The findings showed that consuming a lot of

fructose over less than 60 days increased liver
insulin resistance, independent of total calorie
intake (51 ! ).

Foods that contain lots of added sugar are also

high in fructose. This includes candy, sugar-
sweetened beverages, cakes, cookies, and
pastries.

SUMMARY

High intakes of fructose are linked to a

higher risk of insulin resistance. Foods
that contain high amounts of added sugar
are also high in fructose.

9. Add herbs and spices to your

cooking
Herbs and spices were used for their medicinal
properties long before they were introduced into
cooking.

However, it was not until the past few decades

that scientists began examining their health-
promoting properties.

Herbs and spices including fenugreek, turmeric,

ginger, and garlic have shown promising results
for increasing insulin sensitivity.

Fenugreek seeds. They’re high in soluble

fiber, which helps make insulin more
effective. Eating them whole, as an extract,
or even baked into bread may help increase
blood sugar management and insulin
sensitivity (52 ! , 53 ! , 54 ! ).

Turmeric. This spice contains an active

component called curcumin, which has
strong antioxidant and anti-inflammatory
properties. It seems to increase insulin
sensitivity by reducing free fatty acids and
sugar in the blood (55 ! , 56 ! ).

Ginger. This popular spice is linked to

increased insulin sensitivity. Studies have
found that its active component gingerol
makes sugar receptors on muscle cells more
available, increasing sugar uptake (57 ! ).

Garlic. In animal studies, garlic has appeared

to improve insulin secretion and has
antioxidant properties that increase insulin
sensitivity (58 ! , 59 ! , 60 ! , 61 ! ).

These findings for herbs and spices are

promising. However, most research in this area is
recent and was conducted in animals. Human
studies are needed to investigate whether herbs
and spices do indeed increase insulin sensitivity.

SUMMARY

Garlic, fenugreek, turmeric, and ginger

may help increase insulin sensitivity. The
research behind them is recent and
primarily conducted in animals, so more
studies are needed before strong
conclusions can be made.
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10. Add a pinch of cinnamon

Cinnamon is a tasty spice that’s packed with plant
compounds.

It’s also known for its ability to reduce blood sugar

and increase insulin sensitivity (62 ! ).

For example, one meta-analysis found consuming

1/2–3 teaspoons (1–6 grams) of cinnamon daily
significantly reduced both short- and long-term
blood sugar levels (63 ! ).

Studies suggest that cinnamon increases insulin

sensitivity by helping receptors for glucose on
muscle cells become more available and efficient
at transporting sugar into the cells (64 ! , 65 ! ).

Interestingly, some studies have found that

cinnamon contains compounds that can mimic
insulin and act directly on cells (66 ! , 67 ! ).

SUMMARY

Cinnamon could help increase insulin

sensitivity by increasing glucose
transport into cells and may even mimic
insulin to increase sugar uptake from the
bloodstream.

11. Drink more green tea

Green tea is an excellent beverage for your
health.

It’s also a great choice for people with type 2

diabetes or those who are at risk for it. Several
studies have found that drinking green tea can
increase insulin sensitivity and reduce blood
sugar (68 ! , 69 ! ).

For example, an analysis of 17 studies investigated

the effects of green tea on blood sugar and
insulin sensitivity.

It found that drinking green tea significantly

reduced fasting blood sugar and increased insulin
sensitivity (70 ! ).

These beneficial effects of green tea could be

due to its powerful antioxidant epigallocatechin
gallate (EGCG), which many studies have found to
increase insulin sensitivity (71, 72 ! , 73 ! ).

SUMMARY

Drinking more green tea could help

increase your insulin sensitivity and
overall health. The increase in insulin
sensitivity associated with green tea
could be due to the antioxidant
epigallocatechin gallate.

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12. Try apple cider vinegar

Vinegar is a versatile liquid. You can clean with it
or use it as an ingredient in foods, in addition to
many other uses.

It’s also a key ingredient in apple cider vinegar, an

extremely popular beverage in the natural health
community.

Vinegar could help increase insulin sensitivity by

reducing blood sugar and improving the
effectiveness of insulin (74 ! , 75 ! ).

It also appears to delay the stomach from

releasing food into the intestines, giving the body
more time to absorb sugar into the bloodstream
(76 ! ).

One study found that consuming apple cider

vinegar increased insulin sensitivity by 34% during
a high carb meal in people who were insulin
resistant and by 19% in people with type 2
diabetes (77).

SUMMARY

Vinegar could help increase insulin

sensitivity by improving insulin’s
effectiveness and delaying food release
from the stomach to give insulin more
time to act.

13. Avoid trans fats

If there’s anything worth removing from your diet
completely, it’s artificial trans fats.

Unlike other fats, they provide no health benefits

and increase the risk of many diseases (78 ! ,
79 ! ).

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 (80 ! ).

However, animal studies have provided strong

evidence linking high trans-fat intake to poor
blood sugar management and insulin resistance
(81 ! , 82 ! , 83 ! ).

Because the findings are mixed for human

studies, scientists cannot clearly say that eating
artificial trans fats increases insulin resistance.
However, they are a risk factor for many other
diseases, including diabetes, so they are worth
avoiding.

Foods that typically contain artificial trans fats

include pies, doughnuts, and fried fast foods.
Artificial trans fats are typically found in more
processed foods.

Fortunately, in 2015 the Food and Drug

Administration (FDA) declared trans fats unsafe to
eat. It gave food manufacturers three years to
either gradually remove trans fats from their food
products or apply for special approval (84).

SUMMARY

The link between artificial trans fats and

insulin resistance is stronger in animal
studies than human studies.
Nevertheless, it’s best to avoid them
since they increase the risk of many other
diseases.

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14. Try a supplement

The idea of taking natural supplements to
increase your insulin sensitivity is fairly new.

Many different supplements may increase insulin

sensitivity, but chromium, berberine, magnesium,
and resveratrol are backed by the most consistent
evidence.

Chromium is a mineral involved in carb and

fat metabolism. Studies have found that
taking chromium picolinate supplements in
doses of 200–1,000 mcg could improve the
ability of insulin receptors to reduce blood
sugar (85 ! , 86 ! , 87 ! , 88).

Magnesium is a mineral that works with

insulin receptors to store blood sugar.
Studies have found that low blood
magnesium is linked to insulin resistance.
Taking magnesium may help increase insulin
sensitivity (89 ! , 90 ! , 91 ! , 92 ! ).

Berberine is a plant molecule extracted from

a variety of herbs including the plant
Berberis. Its effects on insulin are not exactly
known, but some studies have found it
increases insulin sensitivity and lowers blood
sugar (93 ! , 94 ! , 95 ! , 96 ! ).

Resveratrol is a polyphenol found in the skin

of red grapes and other berries. It may
increase insulin sensitivity, especially in
those with type 2 diabetes, but its function is
poorly understood (97 ! , 98 ! ).

As with all supplements, there is a risk they may

interact with your current medication. It’s always
best to talk with your doctor before you start
taking them.

SUMMARY

Chromium, berberine, and magnesium

supplements are linked to increased
insulin sensitivity. Resveratrol appears to
increase insulin sensitivity, particularly
among people with type 2 diabetes.

The bottom line

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 may also result in

chronically high blood sugar levels, which are
thought to increase your risk for many diseases,
including diabetes and heart disease.

Fortunately, 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 adding
supplements to your treatment regimen.

Read this article in Spanish.

Last medically reviewed on June 22, 2021

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