insulin index chart 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 […]

Nutrient dense insulinogenic foods for bodybuilding

As well as identifying nutrient dense diabetic friendly foods, we can use the food insulin index to highlight more insulinogenic nutrient dense higher energy density foods for use by athletes or people wanting gain weight. This article highlights more insulinogenic nutrient dense foods that could be used by metabolically healthy people to strategically “carb up” before events, to […]

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

Do meat and dairy cause insulin resistance?

Will red meat and dairy foods spike your insulin?

Making sense of the Food Insulin Index (with recipes and food lists to stabilise insulin and blood sugars and help you to lose weight)

A detailed look at the strengths and weaknesses of the food insulin index data to optimise your blood sugars, insulin and weight loss.

The ultimate keto diet food list (PDF)

identify the most ketogenic foods that will cause the least insulin response to enable you to optimise your blood ketone and blood sugar levels