What Does Insulin Do? And How Can You Use It Wisely?

“Eat lots of refined carbs (bread, white rice, flour) and you’ll gain weight easily!” You’ve probably heard this many times. The hormone that plays a key role in weight gain when you eat high-glycemic-index foods is insulin. We’ve all heard of it, but few of us know exactly what it is. As the saying goes, “know your enemy and know yourself, and you’ll never lose a battle”: if we understand insulin properly and turn it to our advantage, we can build a healthy, winning body that produces energy without gaining weight. Let’s find out together below.

1. Insulin: the hormone that keeps the body’s blood sugar steady

Insulin is a hormone secreted by the beta cells of the pancreas, and its role is to keep the blood sugar in our bodies steady (it’s a hormone that regulates energy metabolism as a whole). When blood sugar rises after eating, the pancreas releases insulin into the blood. Insulin lets glucose in the blood enter cells and stores it in the form of glycogen, so the body can use it as energy when no food is coming in.

To put it simply: say we’ve cooked something delicious at home. If we just stare at the good-smelling food in front of us, we get no energy from it. And if it stays that way, the smell of uneaten food spreads throughout the room and spoils the home environment. In the same way, insulin brings nutrients into our cells so they don’t float around in the blood and can be used as an energy source (looking at the positive side). In a word, insulin is what puts the nutrients you eat into your cells.

2. Insulin also helps regulate growth and electrolytes

Insulin secretion can be divided into basal insulin secretion, which is released in a steady amount throughout the day to regulate blood sugar in the fasting state, and postprandial (after-meal) insulin secretion, which is released quickly when food enters the body. The two must work in harmony to keep blood sugar normal. When you eat high-glycemic-index foods, after-meal insulin secretion rises relatively sharply, so blood sugar shoots up and then drops quickly. That rapid drop makes you feel false hunger, feeling hungry even though you aren’t. When false hunger piles up extra energy in the body, you not only gain weight but also drive insulin levels up quickly.

Unless it’s right after high-intensity exercise to build muscle, it’s best to eat low-glycemic-index foods for your daily meals. Insulin levels kept low help maintain your energy level all day long and help burn fat.

3. Five more ways to use insulin wisely

① Change the order you eat (vegetables → protein → carbohydrates)

Eating dietary fiber first forms a protective layer in the gut that slows the absorption of glucose. Following it with protein and fat, and carbohydrates last, makes blood sugar rise gently and prevents excessive insulin secretion.

② A light 15-minute walk after meals

Moving lightly right after a meal lets your muscles use the glucose in the blood directly as an energy source, even without insulin’s help. A 10- to 15-minute walk after a meal effectively suppresses the post-meal surge in blood sugar (the blood sugar spike).

③ Cut back on frequent snacking (make room for fasting time)

Insulin is released every time you eat. The habit of continually sipping drinks and nibbling snacks all day keeps insulin levels constantly high and worsens insulin resistance. Keeping at least 4 to 5 hours of fasting between meals, or using intermittent fasting, gives insulin time to rest.

④ Add strength training focused on the lower body

The organ that consumes the most glucose in the body is skeletal muscle. Building your lower-body muscles in particular raises insulin sensitivity, so you can regulate blood sugar efficiently even with a small amount of insulin.

⑤ Avoid refined carbohydrates on an empty stomach in the morning

Right after you wake up, your insulin sensitivity is in an altered state. Eating refined sugars such as bread, cereal or fruit juice on an empty stomach in the morning easily causes a blood sugar spike. For breakfast, it’s best to focus on protein and good fats, such as eggs, avocado and vegetables.

4. Wrapping up

Insulin isn’t a hormone to treat as an enemy at all costs; it’s a useful tool for managing the body’s energy. If you understand how insulin works and apply the right eating order and regular exercise, you can prevent insulin resistance and greatly improve your metabolic health.

To see specific meal plans and lifestyle habits that reduce insulin resistance and lower your blood sugar response on video, take a look at a 5-minute guide to improving insulin resistance (in Korean). The video explains diabetes and blood sugar management tips and recommended breakfasts in an easy-to-understand way.

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