insulin index Archives - Optimising Nutrition

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How to use insulin index of food for better diabetes management

This article tells you all you need to know to use the insulin load of your diet to optimise your blood sugars and insulin levels.

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 […]

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

Food insulin index v2

It’s generally difficult for healthy people to eat too much protein. However the fact that protein requires some insulin to metabolise is an important consideration for people who need to inject extra to keep their blood glucose levels stable. A better understanding of the insulin response to various foods would be useful for diabetics calculating their […]

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. […]

Do meat and dairy cause insulin resistance?

Will red meat and dairy foods spike your insulin?

glycemic load versus insulin load

The glycemic index (GI) compares the rise in blood sugar for a particular food relative to glucose. The theory goes that it is better to eat low glycemic index carbohydrates that will not raise our blood sugar too much and will take longer to digest. Building on the glycemic index is the concept of glycemic load which […]

is the insulin response to protein dose dependent?

The observation that protein requires insulin initially appears to conflict with a number of studies and anecdotal evidence that suggest protein does not have a significant effect on blood sugar. [1] [2] [3] I think there are two issues to consider. Firstly, a healthy non-diabetic will be able to deal with the blood glucose rise caused by gluconeogenesis […]

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.

Food insulin index

The initial research into the food insulin index is detailed in a 1997 paper by Susanne Holt et al who tested the insulin demand of thirty eight different foods. [1] The food insulin index of various foods was determined by feeding 1000kJ (or 239 kcal) of a particular food to non-diabetics and measuring the insulin secretion over […]