Hyperinsulinemia is a medical condition in which the body produces abnormally high levels of insulin in the blood. Insulin is a hormone made by the pancreas that helps maintain proper blood sugar (glucose) levels by letting cells absorb glucose and use it for energy to carry out daily activities. This condition can lead to hypoglycaemia, where the blood sugar levels are abnormally low. It is a strong indicator of diabetes, but it is still a separate medical condition.
Hyperinsulinemia develops due to insulin resistance, when the system does not respond to the effects of insulin; in such case, the pancreas makes more insulin to compensate.
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Unlike diabetes mellitus, where blood sugar levels spike due to a lack of insulin, in hyperinsulinemia, the body produces too much insulin, often as a response to insulin resistance. In the long run, if not properly treated,
Over time, if not properly treated, hyperinsulinemia can contribute to obesity, type 2 diabetes, cardiovascular disease, and metabolic syndrome.
Causes of Hyperinsulinemia
Insulin Resistance is the most common cause of hyperinsulinemia. The cells become less sensitive to insulin, so the pancreas produces more insulin to maintain blood sugar levels under control.
Obesity and a sedentary lifestyle lead to excess body fat build-up particularly around the abdomen region, increasing the risk of insulin resistance.
Unhealthy diets loaded with refined carbs and simple sugars spike blood sugar levels, triggering excess insulin release.
Heredity of type 2 diabetes or metabolic syndrome can elevate the risk.
Polycystic Ovary Syndrome (PCOS) is strongly linked with insulin resistance and hyperinsulinemia.
Rarely, insulin-secreting tumours (insulinomas) can cause excessive insulin production.
Symptoms
Generally, hyperinsulinemia does not show any noticeable symptoms. But this condition can result in hypoglycemia, which may cause:
Increase cravings for sugary foods
Sudden weight gain
Excessive hunger
Poor concentration
Anxiety
Dietary Remedies to Manage Hyperinsulinemia
Diet plays a crucial role in controlling insulin levels and improving sensitivity. The key goal is to stabilise blood sugar and reduce the burden on the pancreas.
Low-Glycemic Index (GI) Foods
Foods that are low in glycemic index slowly release glucose and prevent insulin surges.
Whole grains like oats, quinoa, barley, and brown rice, beans, lentils, leafy greens, and non-starchy vegetables are some of the low GI foods that can manage insulin levels.
Limit Refined Carbohydrates
Refrain from consuming refined carbs like white bread, cakes, sugary drinks, candies, and highly processed snacks. And substitute them with a good lot of foods packed with dietary fiber, like whole grains, fruits in moderation, and vegetables.
Also Read:The Role Of Carbohydrates In Insulin Resistance: Top 5 Foods That Can Prevent Diabetes
Power-up Protein Intake
Adding lean protein to a meal regimen helps to keep you satiated, reduce unwanted hunger pangs, and stabilise blood sugar.
Eggs, fish, chicken, Greek yogurt, legumes, tofu, and nuts are some of the protein-rich foods.
Add Healthy Fats
Omega-3 fatty acids and unsaturated fats are known to improve insulin sensitivity and control blood sugar spikes. Olive oil, avocados, fatty fish, nuts, and seeds are some of the food sources loaded with omega-3 fatty acids.
Focus on Fiber
Soluble fiber is known to delay gastric emptying time, slow glucose absorption, and reduce insulin spikes. This type of fiber is present in vegetables, whole fruits, oats, beans, and flaxseeds.
Portion Control / Regular Meals
Maintaining meal timings is important in preventing blood sugar fluctuations. Additionally, smaller, wholesome and balanced meals avert sudden blood sugar and insulin surges.
Good Hydration
Maintaining hydration is vital, and drinking at least 2 litres of water per day is important. This supports boosting metabolism and blood sugar regulation.
Cut Down Junk Foods
Junk foods contain hidden sugars and saturated fats that lead to weight gain and worsen insulin resistance.
Lifestyle Modifications
Staying physically active and engaging in exercises like aerobic workouts and strength training improves insulin sensitivity.
Maintain a healthy weight range, and losing even 5–10% of body weight can lower insulin levels significantly.
Getting sound sleep least 7 hours daily is important, as it may help immensely to maintain blood sugar levels under control. Improper sleep schedule increases insulin resistance.
Chronic stress raises cortisol, which interferes with insulin function.
Conclusion
Hyperinsulinemia is a warning sign of more severe metabolic imbalances and a potential precursor to type 2 diabetes. Though it may not always exhibit symptoms at first, managing it early through dietary changes, regular exercise, and good lifestyle habits can help restore insulin balance and prevent complications.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
The association of dietary indices for hyperinsulinemia and insulin resistance with the risk of metabolic syndrome: a population‐based cross‐sectional study
Najmeh Seifi 1, Hossein Bahari 2, Elaheh Foroumandi 3, Elahe Hasanpour 1, Mahya Nikoumanesh 1, Gordon A Ferns 4, Habibollah Esmaily 5,6, Majid Ghayour‐Mobarhan
https://pmc.ncbi.nlm.nih.gov/articles/PMC11232453/
Lifestyle Therapy Targeting Hyperinsulinemia Normalizes Hyperglycemia and Surrogate Markers of Insulin Resistance in a Large, Free-Living Population
Peter J Cummings 1,⁎, Timothy D Noakes 2, David M Nichols 3, Kathleen D Berchou 1, Maria D Kreher 1, Paul J Washburn 4
https://pmc.ncbi.nlm.nih.gov/articles/PMC10546563/
