food insulin index Archives - Optimising Nutrition

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How to optimize your diet to reverse insulin resistance

Lately, I’ve seen a number of common themes come up at low carb conferences and online about insulin resistance reversal. The contentious questions tend to run along the lines of: I did really well on a low carb diet initially, but my fat loss seems to have stalled. What gives? What should I do now? […]

Optimising protein and insulin load

“Low carb”, “ketogenic” or “nutrient dense” mean different things to different people. Defining these terms numerically can help us to choose the right tool for the right application. Decreasing the insulin load of your diet can help normalise blood glucose levels and enable your pancreas to keep up. However, at the same time, a high […]

Nutrient dense foods for weight loss and insulin resistance

I found a number of people that were using a combination of the optimal foods for diabetes and nutritional ketosis and the optimal foods for weight loss lists. So I thought it would be useful to combine the two approaches into a single list of foods for people who want to lose weight but who were still somewhat insulin resistant. optimal […]

Foods to avoid… the most processed, insulinogenic, energy dense low nutrient density foods

What are the most insulinogenic, low nutrient density and energy dense processed foods that everyone should avoid for heath and weight loss? Generally I think it can be more useful to tell people what they should focus on rather than what they shouldn’t do. It’s like the proverbial hot plate or ‘wet paint’ sign. You can’t unsee […]

Choosing the right sized low carb band aid

This article identifies nutrient dense low insulin load foods that can help to stabilise your blood glucose levels and allow your own pancreas to keep up. Once you normalise your blood glucose and lose some weight the progressive addition of nutrient dense low energy density foods may help continue your weight loss and improve your […]

insulin load… the greatest thing since carb counting?

how to manage the insulin load of your diet for better blood glucose control and weight loss

The most nutrient dense foods for different goals

While a lot of attention is often given to macronutrient balance, quantifying the vitamin and mineral sufficiency of our diet is typically done by guesswork. This article lists the foods that are highest in amino acids, vitamins, minerals or omega 3 refined to suit people with different goals (e.g. diabetes management, weight loss, therapeutic ketosis […]

How to calculate insulin dosing for type 1 diabetes (including protein and fibre)

Nutrient density index and macros

The food insulin index data demonstrates that the carbohydrate content of your food does not accurately predict insulin response. Protein requires about half as much insulin as carbohydrate. Indigestible fibre from whole foods tends to have a minimal influence on our glucose and insulin response. Dietary fat does not require a significant amount of insulin. […]

Blood glucose, glucagon and insulin response to protein

The food insulin index data indicates that there is both a blood sugar and an insulin response to the glucogenic component of protein. [1] A higher protein intake tends to lead to better blood sugar control, increased satiety and reduced caloric intake. Digested amino acids from protein circulate in the bloodstream until they are required for […]

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