Prevention At The Plate
Dr. Lauren Hutson
How important is your glucose level? And is there a correlation between elevated insulin and cancer?
It is NOT coincidental that we have the highest obesity and cancer rates ever known to our existence. Research has shown that having higher levels of insulin can over time increase your baseline cancer risk.
Let’s start by describing insulin:
Insulin is a hormone that does a few things: it can lead to rapid cell turnover causing cells to lose control of their DNA regulator genes that can end up in a progression of any cell line of cancer. Additionally, insulin stores fat which leads to many different comorbidities.
Recommend Labs to Have Your Doctor Order:
Fasting Insulin- 2.0-5.0 if this is elevated then ask to order- Hemoglobin A1c-Optimal-4.5.-5.2.
Although insurance may not cover this lab it is important to note what is happening in your body before it's too late.
Elevated Insulin and Common Cancers
Insulin levels have been implicated in some of the most common human malignancies.
Colon Cancer- A study found that insulin levels raise the risk of having precancerous growths called adenomas by 17% to 42%, with higher risk associated with higher levels. The AGA just changed their guidelines from age 50 for screening colonoscopies to age 45.
Gastric (stomach) Cancer-Gastric (stomach) cancer risk is 69% higher for people with blood insulin levels in the middle third, compared with those in the bottom third of results, and 101% higher in those with the top one-third of insulin levels.
Breast Cancer-Women with higher insulin levels are at a 2- to 3-fold increased risk for breast cancer, compared to those with lower levels. Breast cancer is as common as 1 in 8.
Endometrial (uterine lining) Cancer-Risk increases with higher insulin levels almost 10-fold for early premalignant changes in endometrial cells.
Prostate Cancer-Men with the highest blood insulin levels in one study showed a 2.55-fold increased risk of prostate malignancy compared with those having the lowest levels.
How to Reduce Insulin Levels
Eat a low glycemic plant based/Mediterranean Diet.
Prioritize physical activity.
Try adding cinnamon to foods and beverages, just a pinch. Recent studies suggest that both individuals living with insulin resistance and those with relatively normal insulin levels who supplement with cinnamon may experience enhanced insulin sensitivity and decreased insulin levels.
Try adding Apple cider vinegar (ACV) to your daily diet. Please get individual guidance on this before starting. Apple cider vinegar (ACV) may help prevent insulin and blood sugar spikes after eating.
Consider intermittent fasting. Research also suggests intermittent fasting may help reduce insulin levels as effectively as or more effectively than daily calorie restriction. Please get individual guidance on this before starting.
Increase soluble fiber intake.
Eat more fatty fish- Studies have shown that the omega-3s in fatty fish like wild salmon, sardines, mackerel, herring, and anchovies is very benefical in doing such.
Reduce stress -Stress encourages the body to go into “fight-or-flight” mode, which stimulates the production of stress hormones that break down glycogen, a form of stored sugar, into glucose.
Vetted Supplements Found to Effectively Lower Insulin
Several nutrients have emerged showing promise in reducing insulin levels and/or increasing insulin sensitivity, which lowers glucose and insulin blood levels. Resveratrol, Omega-3, Green Tea, Berberine, and Magnesium. There are many more but this is just a few to get you started.
As always consult a medical professional prior to taking any new supplement.
Meet the Author
Dr. Lauren Hutson is an experienced Primary Care Provider with degrees in Neuroscience and Biology from University of Texas at Austin. She completed her residency at Baylor Scott and White, Texas A&M, and has a strong focus on preventive care and chronic illness management. During the pandemic, she provided critical care as a Hospitalist in New Mexico, exemplifying her commitment to holistic, patient-centered care.
