How to Stabilize the Body's Insulin Levels

Insulin is a hormone your body produces that controls how cells absorb nutrients, especially sugar, from the blood. Insulin is released when sugar and other nutrient concentrations rise, normally following a meal. After your body has replenished its nutrient stores, your cells stop responding to insulin. If blood sugar is still elevated, your body continues to produce insulin. Eventually, cells in your pancreas stop producing insulin and you develop type 2 diabetes. Making smart food choices, eating a well-controlled diet and being physically active can restore balance to your insulin levels.

Step 1
Learn the glycemic index and glycemic load of foods. The glycemic index is the measure of how fast your blood sugar rises after eating a food. The glycemic load is a measure of the total amount of carbs your body absorbs from a food, regardless of timing.

Step 2
Avoid foods with a high glycemic index, especially if they have a high glycemic load. These foods cause a sudden surge in blood sugar, accompanied by a very high elevation in insulin as you body tried to adapt. Foods made from refined carbohydrates, such as white bread, and sugary foods have a high glycemic index. Most fruits, vegetables, whole grains, nuts and seeds have a low glycemic index, although some of these foods including dates, raisins and white potatoes also have a high glycemic index. Consult a glycemic index chart if you are unsure about a particular food.

Step 3
Eat regular meals and avoid constant snacking throughout the day. Your body is used to a period of plenty, where insulin levels rise as you use nutrients from food for energy, alternating with a period of scarcity, where insulin levels fall and your body uses fat and stores as fuel. Insulin prevents your body from burning body fat; if you are eating constantly, your body will continue to produce high levels of insulin, storing rather than using body fat.

Step 4
Exercise or partake in physically active regularly. Having your body use stored energy depletes nutrients your cells have stored. Following exercise, your cells become more responsive to insulin as they restore expended nutrien
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