insulin index chart – Optimising Nutrition

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how optimize your diet for your insulin resistance

Lately, I’ve seen a number of common themes come up at low carb conferences and online. 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? If protein is insulinogenic […]

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?

In previous articles I have outlined the idea of the insulin load[1] [2] which is similar to carbohydrate counting, but also accounts for the effect of protein, fibre ad fructose. insulin load = total carbohydrates – fibre + 0.56 x protein show me the data! Most people understand that dietary carbohydrate is the primary nutrient that influences […]

Harnessing the power of the food insulin index

how to use the food insulin index to manage your blood sugars, insulin and weight loss

The ultimate keto diet food list

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