These foods will help you to maintain excellent blood glucose levels by reducing the insulin load of your diet while at the same time maximising nutrient density to minimise cravings and allow you to get the nutrients you need with less food.
More than carbohydrates or the glycemic index, the food insulin index data suggests that our blood glucose and insulin response to food is better predicted by net carbohydrates plus about half the protein we eat.
There is a relationship between carbohydrate and our insulin response to the food we eat, but it is not that strong, particularly when it comes to high protein foods or high fibre foods.
Accounting for fibre and protein enables us to more accurately predict the amount of insulin that will be required to metabolise a particular food. This knowledge can be useful for someone with diabetes and/or a person who is insulin resistant to help them calculate their insulin dosage or to choose foods that will require less insulin. People wanting to follow a ketogenic diet will want to select foods towards the bottom corner of this chart.
If your blood glucose levels are high you are likely insulin resistant (e.g. type 2 diabetes) or not able to produce enough insulin (e.g. type 1 diabetes) it makes sense to reduce the insulin load of your food so your pancreas can keep up.
This list of foods has been optimised to reduce the insulin load while also maximising nutrient density. These low insulin load, high nutrient density foods will lead to improved blood sugar control and normalised insulin levels. Reduced insulin levels will allow body fat to be released and be used for energy to improve body composition and insulin resistance.
As shown in the chart below this selection of foods is also nutrient dense and provides a substantially greater amount of nutrients compared to the average of all foods available.
From a macronutrient perspective, these foods have a similar protein content to the rest of the foods in the USDA database, more fibre but much less digestible non-fibre carbohydrate. And the carbohydrates that are there come from nutrient dense veggies that are hard to overconsume compared to the processed nutrient poor carbs that are typically causing the issues for people.
Included in the tables are the nutrient density score, percentage of insulinogenic calories, insulin load, energy density and the multicriteria analysis score (MCA) that combines all these factors. Why not use these lists to inspire your next trip to the grocery store?
vegetables and fruit
| food | ND | % insulinogenic | insulin load (g/100g) | calories/100g | MCA |
| endive | 17 | 23% | 1 | 17 | 1.9 |
| chicory greens | 15 | 23% | 2 | 23 | 1.8 |
| alfalfa | 12 | 19% | 1 | 23 | 1.7 |
| escarole | 14 | 24% | 1 | 19 | 1.7 |
| coriander | 14 | 30% | 2 | 23 | 1.6 |
| spinach | 19 | 49% | 4 | 23 | 1.3 |
| curry powder | 5 | 13% | 14 | 325 | 1.3 |
| beet greens | 12 | 35% | 2 | 22 | 1.3 |
| basil | 18 | 47% | 3 | 23 | 1.3 |
| zucchini | 14 | 40% | 2 | 17 | 1.3 |
| asparagus | 17 | 50% | 3 | 22 | 1.2 |
| paprika | 8 | 27% | 26 | 282 | 1.2 |
| mustard greens | 8 | 36% | 3 | 27 | 1.1 |
| parsley | 14 | 48% | 5 | 36 | 1.1 |
| turnip greens | 12 | 44% | 4 | 29 | 1.1 |
| banana pepper | 7 | 36% | 3 | 27 | 1.0 |
| collards | 8 | 37% | 4 | 33 | 1.0 |
| arugula | 12 | 45% | 3 | 25 | 1.0 |
| lettuce | 14 | 50% | 2 | 15 | 1.0 |
| chard | 14 | 51% | 3 | 19 | 1.0 |
| eggplant | 5 | 35% | 3 | 25 | 1.0 |
| pickles | 8 | 39% | 1 | 12 | 1.0 |
| cucumber | 8 | 39% | 1 | 12 | 1.0 |
| okra | 13 | 50% | 3 | 22 | 1.0 |
| summer squash | 10 | 45% | 2 | 19 | 1.0 |
| sage | 4 | 26% | 26 | 315 | 0.9 |
| poppy seeds | 1 | 17% | 23 | 525 | 0.9 |
| Chinese cabbage | 14 | 54% | 2 | 12 | 0.9 |
| watercress | 20 | 65% | 2 | 11 | 0.9 |
| chives | 12 | 48% | 4 | 30 | 0.9 |
| broccoli | 13 | 50% | 5 | 35 | 0.9 |
| edamame | 8 | 41% | 13 | 121 | 0.9 |
| sauerkraut | 6 | 39% | 2 | 19 | 0.9 |
| jalapeno peppers | 4 | 37% | 3 | 27 | 0.9 |
| cloves | 6 | 35% | 35 | 274 | 0.9 |
| cauliflower | 11 | 50% | 4 | 25 | 0.9 |
| marjoram | 4 | 31% | 27 | 271 | 0.9 |
| caraway seed | 3 | 27% | 28 | 333 | 0.8 |
| thyme | 5 | 34% | 31 | 276 | 0.8 |
| red peppers | 6 | 40% | 3 | 31 | 0.8 |
| radishes | 7 | 43% | 2 | 16 | 0.8 |
| celery | 10 | 50% | 3 | 18 | 0.8 |
| portabella mushrooms | 12 | 55% | 5 | 29 | 0.8 |
eggs and dairy
| food | ND | % insulinogenic | insulin load (g/100g) | calories/100g | MCA |
| egg yolk | 5 | 18% | 12 | 275 | 1.2 |
| whole egg | 6 | 30% | 10 | 143 | 1.1 |
| cream | -6 | 6% | 5 | 340 | 1.0 |
| sour cream | -5 | 13% | 6 | 198 | 0.9 |
| limburger cheese | -1 | 19% | 15 | 327 | 0.9 |
| cream cheese | -5 | 11% | 10 | 350 | 0.9 |
| camembert | -1 | 21% | 16 | 300 | 0.8 |
| feta cheese | -1 | 22% | 15 | 264 | 0.8 |
| Swiss cheese | -0 | 22% | 22 | 393 | 0.8 |
| butter | -7 | 2% | 3 | 718 | 0.8 |
| blue cheese | -1 | 21% | 19 | 353 | 0.8 |
| gruyere cheese | -0 | 22% | 23 | 413 | 0.8 |
| edam cheese | -1 | 23% | 21 | 357 | 0.8 |
| cheddar cheese | -2 | 20% | 20 | 410 | 0.8 |
| brie | -3 | 19% | 16 | 334 | 0.8 |
| Monterey cheese | -2 | 20% | 19 | 373 | 0.8 |
| goat cheese | -3 | 21% | 14 | 264 | 0.8 |
| muenster cheese | -2 | 21% | 19 | 368 | 0.8 |
| gouda cheese | -1 | 24% | 21 | 356 | 0.8 |
| Colby | -2 | 21% | 20 | 394 | 0.7 |
| ricotta | -2 | 27% | 12 | 174 | 0.7 |
nuts, seeds and legumes
| food | ND | % insulinogenic | insulin load (g/100g) | calories/100g | MCA |
| sunflower seeds | 3 | 15% | 22 | 546 | 1.0 |
| flax seed | 0 | 11% | 16 | 534 | 1.0 |
| coconut milk | -6 | 8% | 5 | 230 | 1.0 |
| sesame seeds | -2 | 10% | 17 | 631 | 0.9 |
| brazil nuts | -2 | 9% | 16 | 659 | 0.9 |
| coconut cream | -7 | 8% | 7 | 330 | 0.9 |
| pumpkin seeds | 1 | 19% | 29 | 559 | 0.9 |
| hazelnuts | -2 | 10% | 17 | 629 | 0.9 |
| coconut meat | -6 | 10% | 9 | 354 | 0.8 |
| walnuts | -1 | 13% | 22 | 619 | 0.8 |
| almonds | -1 | 15% | 25 | 607 | 0.8 |
| pine nuts | -3 | 11% | 21 | 673 | 0.8 |
| almond butter | -1 | 16% | 26 | 614 | 0.8 |
| pecans | -5 | 6% | 12 | 691 | 0.8 |
| macadamia nuts | -6 | 6% | 12 | 718 | 0.7 |
seafood
| food | ND | % insulinogenic | insulin load (g/100g) | calories/100g | MCA |
| mackerel | 0 | 14% | 10 | 305 | 1.1 |
| fish roe | 15 | 47% | 18 | 143 | 1.1 |
| caviar | 9 | 33% | 23 | 264 | 1.1 |
| cisco | 5 | 29% | 13 | 177 | 1.0 |
| trout | 13 | 45% | 18 | 168 | 1.0 |
| sardine | 9 | 37% | 19 | 208 | 1.0 |
| sturgeon | 14 | 49% | 16 | 135 | 0.9 |
| salmon | 15 | 52% | 20 | 156 | 0.9 |
| anchovy | 11 | 44% | 22 | 210 | 0.9 |
| herring | 7 | 36% | 19 | 217 | 0.9 |
offal
| food | ND | % insulinogenic | insulin load (g/100g) | calories/100g | MCA |
| beef brains | 3 | 22% | 8 | 151 | 1.1 |
| lamb brains | 5 | 27% | 10 | 154 | 1.1 |
| sweetbread | -3 | 12% | 9 | 318 | 1.0 |
| lamb liver | 14 | 48% | 20 | 168 | 1.0 |
| turkey liver | 13 | 47% | 21 | 189 | 1.0 |
| chicken liver | 14 | 50% | 20 | 172 | 0.9 |
| liver sausage | -4 | 13% | 10 | 331 | 0.9 |
| chicken liver pate | 5 | 34% | 17 | 201 | 0.9 |
| lamb kidney | 14 | 52% | 15 | 112 | 0.9 |
| veal liver | 15 | 55% | 26 | 192 | 0.8 |
| liver pate | -4 | 16% | 13 | 319 | 0.8 |
| lamb sweetbread | 7 | 43% | 15 | 144 | 0.8 |
| beef kidney | 11 | 52% | 20 | 157 | 0.7 |
animal products
| food | ND | % insulinogenic | insulin load (g/100g) | calories/100g | MCA |
| bratwurst | 0 | 16% | 13 | 333 | 1.0 |
| ground turkey | 5 | 30% | 19 | 258 | 0.9 |
| bacon | -4 | 11% | 11 | 417 | 0.9 |
| pork sausage | 1 | 25% | 13 | 217 | 0.9 |
| salami | -1 | 18% | 17 | 378 | 0.9 |
| pork ribs | -1 | 18% | 16 | 361 | 0.9 |
| kielbasa | -3 | 15% | 12 | 325 | 0.9 |
| turkey bacon | -3 | 19% | 11 | 226 | 0.8 |
| pork sausage | -2 | 20% | 16 | 325 | 0.8 |
| knackwurst | -4 | 16% | 12 | 307 | 0.8 |
| roast pork | 8 | 41% | 20 | 199 | 0.8 |
| bologna | -7 | 11% | 9 | 310 | 0.8 |
| pepperoni | -4 | 13% | 16 | 504 | 0.8 |
| beef sausage | -3 | 18% | 15 | 332 | 0.8 |
| lamb rib | -2 | 19% | 17 | 361 | 0.8 |
| duck | -3 | 18% | 15 | 337 | 0.8 |
| pork ribs | 6 | 39% | 21 | 216 | 0.8 |
| blood sausage | -5 | 14% | 13 | 379 | 0.8 |
| pork loin | 7 | 41% | 19 | 193 | 0.8 |
| frankfurter | -5 | 17% | 12 | 290 | 0.8 |
| meatballs | -3 | 19% | 14 | 286 | 0.8 |
| headcheese | -5 | 20% | 8 | 157 | 0.8 |
| roast ham | 6 | 41% | 18 | 178 | 0.8 |
| chorizo | -3 | 17% | 19 | 455 | 0.8 |
| roast beef | 5 | 38% | 21 | 219 | 0.7 |
| turkey | -2 | 20% | 21 | 414 | 0.7 |
| chicken (leg with skin) | 6 | 42% | 18 | 184 | 0.7 |
| T-bone steak | -1 | 26% | 19 | 294 | 0.7 |
| ground beef | 1 | 30% | 18 | 248 | 0.7 |
other dietary approaches
The table below contains links to separate blog posts and printable .pdfs detailing optimal foods for a range of dietary approaches (sorted from most to least nutrient dense) that may be of interest depending on your situation and goals. You can print them out to stick to your fridge or take on your next shopping expedition for some inspiration.
If you’re not sure which approach is right for you and whether you are insulin resistant, this survey may help identify the optimal dietary approach for you.
