The Low Insulin Diet: The Diet that trumps all other Diets for Diabetes
Jun 09, 2026
High Insulin is not the same as high blood sugar.
High Insulin foods fuel fat storage, especially around the waistline.
Foods that spike high insulin are not the same as foods that spike high blood sugar.
You can have normal blood sugar but high insulin.
This condition is known as hyperinsulinemia, and it happens because the body’s cells become less sensitive to insulin, forcing the pancreas to produce more of the hormone just to maintain normal blood sugar levels.
THE PROBLEM WITH HIGH INSULIN:
High Insulin levels overwork the pancreas leading to the development of type 2 diabetes. Naturally, as we age, insulin levels rise.
Men over 40 frequently experience higher insulin levels, even when their blood sugar appears normal.
Several factors contribute to this shift:
1) Declining Testosterone: Testosterone naturally drops by about 1% to 2% per year after age 30. Lower testosterone levels are strongly associated with increased insulin resistance.
2) Loss of Muscle Mass (Sarcopenia): Muscle is highly active tissue that absorbs a significant amount of glucose from the bloodstream. As men age, a gradual reduction in muscle mass reduces the body's primary storage for blood sugar.
3) Increased Visceral Fat: Aging often shifts fat storage away from the limbs and toward the abdomen. Visceral fat (fat stored deep around the organs) is highly inflammatory and releases compounds that block insulin from doing its job.
For women, the last two ring true as well. Plus starting at the 40 mark, estrogen levels drop, which causes a cascade of events, including rising insulin, which then causes weight gain, especially if our diet stays the same as before.
People with elevated insulin have lower levels of GLP-1 in the gut.
GLP-1, which stands for glucagon-like peptide, is a hormone that your small intestine makes after you eat. It helps your body manage blood sugar levels, appetite, and digestion. Naturally occurring GLP-1 also acts as an appetite suppressant.
4 Common Insulin Spiking Foods:
1) starches (potatoes, white rice, pasta)
2) All Dairy
3) Artificial Sugar & sweeteners
4) Animal Proteins (including fish)
A landmark study published in Nutrients of women with PCOS (who are prone to high insulin levels), investigated an 8-week low-starch and low-dairy diet that specifically targeted foods known to trigger high insulin responses.
These women cut out starches, dairy, and added/artificial sweeteners.
The study showed that eliminating these high-insulin foods resulted in significant weight loss, a reduction in waist circumference, and improved insulin sensitivity in women with PCOS. They lost 8.5% of their weight (20 pounds on average), and shrank their waist by 10% in just 8 weeks. Plus, their insulin improved by 49%.
HOMA-IR blood test measures insulin resistance. (A score of over 1.9 indicates a problem).
High protein diets like the keto diet, which promote Consuming animal proteins like meat, chicken, fish and processed dairy, result in the release of high amounts of insulin. Chronically elevated insulin wears down the pancreas and leads to the development of diabetes.
Additionally, animal proteins require a lot of digestive enzymes to break down, however, as we age we have less and less available enzymes. This leads to improperly digested proteins rotting in the colon, causing digestive distress. This in turn leads to inflammation throughout the body.
8 Easy Tips to Lower your Blood Sugar Fast
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Bodyweight Squats:Glute Exercises every HourResearch shows that interrupting long periods of sitting with 10 bodyweight squats every 60 minutes is an incredibly effective "activity snack" for stabilizing post-meal blood sugar. Why it Works: Major Muscle Activation: Your glutes and quadriceps are some of the largest, most metabolically active muscles in your body. When contracted, they act like a sponge to absorb and clear excess glucose from your bloodstream. Beats a Single Long Walk: Studies indicate that performing short, frequent bursts of resistance movements (like squats) actually blunts blood sugar spikes more effectively than sitting all day and doing a single 30-minute walk in the evening
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Eat Vegetables & Fruit - a recent study of 22,000 people showed that loading up on vegetables and fruit lowers diabetes risk by 50%. Let take a look at One Vegetable that I've been eating a lot of lately and that has been shown in a study conducted by the University of California to lower the risk of diabetes and cancer: The humble Cucumber: ( high in fiber and very hydrating plus a key compound in cucumber, called cucurbitacin, has a number of beneficial health effects, which may serve in the treatment of cancer and diabetes. ). Other low starch vegetables to include are broccoli ( Broccoli contains fiber and a nutrient called sulforaphane, which may help keep your blood sugar levels stable), asparagus, cauliflower. Don't forget to eat a small bowl of lettuce with every meal to enhance digestibility and to steady blood sugar levels.
- Opt for Real Wholegrains- Avoid Refined Grains Refined flours are low in nutrients and fiber thus the sugars enter the blood stream very quickly, causing a blood sugar roller coaster. At Joseph's Organic Bakery our bread is made with 100% real wholegrain kamut or einkorn flour. Our breads contain fiber, vitamins, and nutrients which help lower blood sugar levels. We never remove the bran or wheat germ, where all of the nutrition and fiber is at.
- Lose Weight- A Cambridge study showed that people with diabetes who reduced weight by just 10% were twice as likely to reverse diabetes than those that didnt. Imagine if they had lost 15-20%! Of course it's important not to lose more than what is healthy, and to accompany all weight loss efforts with a proper detoxification protocol at the same time, so that toxins released by burned fat cells dont circulate in the body.
- Eat 1/2 - 1 Grapefruit per day day- Naringenin, a compound in grapefruit can stimulate cells to improve insulin response. Caution: grapfruit can interfere with certain medications and cause them to accumulate in the blood, so be sure to check that
- Enjoy a cup of warm herbal tea after your meals (no sugar added). Tea triggers the release of stomach acids which helps digestion, plus research published in Nutrition found that polyphenols in tea prevent blood glucose spikes by slowing the absorption of simple carbohydrates in the digestive tract. For a link to our amazing tea pack that has a host of health benefits including blood sugar control click here
- Take a 10 minute walk - a ten minute walk after dinner can reduce blood sugar spikes by 22% ( walk indoors if weather doesn't permit). IFor best results increase your walking time to 30 minutes per day, or for the same benefits in half the time alternate between gentle walking and brisk walking for 15 minutes per day.
- Use Saffron- Saffron is a spice that can be added to your dishes. Saffron can act as a natural, complementary supplement for blood sugar control, offering modest reductions in fasting plasma glucose. How Saffron Affects Blood Sugar. The golden spice contains active antioxidant compounds, primarily crocin and crocetin, which Increase Glucose Uptake: Saffron stimulates pathways (like AMPK) that encourage muscle cells to absorb and utilize glucose more efficiently.
The Solution
At Joseph's Organic Bakery, we believe that proper food can heal. Our Diet Program for Diabetes is specially designed around the amazing benefits of our Ancient Grain Breads, Superfoods, and herbal teas.
The program represents the power of "Food is Medicine," which involves following a diet that repairs the pancreas and stabilizes blood sugar levels.
At Joseph's Organic Bakery, we know that overcoming diabetes and stabilizing blood sugar levels necessitates changing what you eat, and often that's where people get stuck. We take the guesswork out of the endless search for the right foods for diabetics with our proven Diabetes Diet Program.
Adopting the Diabetes Diet Program will make a significant transformation to your health. By incorporating the Sourdough Breads and SUPERFOODS in the program, blood sugar is stabilized, facilitating pancreatic repair.
Choose one of our Diabetes Diet Plans that suits you and transform your health today.
THE BENEFITS OF OUR REVOLUTIONARY DIET PLANS FOR DIABETES:
*Reverse High Blood Sugar & Blood Pressure
*LOSE WEIGHT
*Regain Your Energy Levels
*Boost Your Overall Health
CALL US FOR MORE INFO 954-541-4062
Or click the link below to go to the Diabetes Diet Page