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The Insulin Index (II) measures how much insulin the body releases after eating a specific food.
Unlike the Glycemic Index (GI), which measures how quickly carbohydrates raise blood glucose, the insulin index measures the actual insulin response over approximately two hours after consuming a fixed portion of food (usually 1000 kJ / ~240 kcal).
The concept was introduced by Professor Jennie Brand-Miller and colleagues at the University of Sydney in the 1990s.
Insulin index values are determined in controlled laboratory settings:
The insulin response to fruit depends on:
Fruits generally produce moderate insulin responses compared to refined carbohydrate foods because they:
• Contain fiber
• Have lower energy density
• Contain natural fructose, which has a lower direct insulin-stimulating effect than glucose
However, dried fruits and very ripe fruits may produce a higher insulin response.
The insulin index concept was introduced by Holt et al., 1997 (American Journal of Clinical Nutrition).
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The insulin index of fruits measures how much insulin the body releases after eating a specific fruit. It reflects postprandial insulin response, not just blood glucose. Whole fruits usually produce a moderate or mild insulin response due to fiber, water content, and natural sugar composition.
Some fruits are low insulin foods, especially berries and avocado. Their fiber content slows carbohydrate absorption, resulting in a lower insulin response. However, tropical and dried fruits tend to produce higher insulin levels due to greater available carbohydrate concentration.
Most whole fruits are not high insulin foods when eaten in moderate portions. However, ripe bananas, grapes, mangoes, and dates may trigger a higher insulin response compared to berries or apples. Dried fruits are typically more insulin-stimulating than fresh fruits.
Berries (raspberries, blackberries, strawberries), avocado, and whole apples are often considered better choices for insulin resistance. These fruits contain fiber and polyphenols that may support insulin sensitivity and reduce rapid insulin spikes compared to refined carbohydrates.
Yes, many whole fruits can be included in a low-insulin diet if portions are controlled. Pairing fruit with protein or healthy fat may further reduce insulin response. Individual metabolic health and total carbohydrate intake should always be considered.
Yes. As fruit ripens, starch converts into simple sugars, increasing glycemic and insulin response. Slightly unripe bananas, for example, typically produce a lower insulin response than very ripe bananas.
Yes. Fruit juice lacks fiber, leading to faster sugar absorption and a stronger insulin response compared to whole fruit. This is why whole fruit is generally recommended over juice for metabolic health.
Fiber slows digestion and glucose absorption, reducing the speed and magnitude of insulin release. Fruits with higher fiber content typically produce a milder insulin response than low-fiber fruits or processed carbohydrate foods.
The glycemic index measures blood sugar, while the insulin index measures insulin release. For metabolic health and fat storage concerns, insulin response may be more relevant than glucose response alone.
Regular intake of whole fruits, particularly berries, has been associated with improved insulin sensitivity in clinical and observational studies. Benefits are largely attributed to fiber, antioxidants, and polyphenols rather than sugar content alone.
Dates and very ripe tropical fruits generally produce the highest insulin response among commonly consumed fruits.
Avocado has the lowest insulin index due to minimal carbohydrate content.
Yes, but usually moderately. Whole fruit produces a lower insulin response compared to refined carbohydrates or fruit juice.
Whole fruits with fiber (especially berries) are generally safe in moderate portions, but individual responses vary.
No. Glycemic index measures blood glucose response; insulin index measures insulin secretion.
Key Takeaways
Insulin response depends on more than carbohydrate content.
Whole fruits generally produce moderate insulin responses.
Berries and avocado are lowest.
Dried fruits and very ripe fruits are highest.
Combining fruit with protein reduces insulin spikes.
Individual metabolic health matters.
About the Author
Author: InsulinGuru Research Team
Editorial review based on peer-reviewed scientific literature.
Methodology
This page compiles data from:
Where direct insulin index data for fruits is limited, estimates are derived from controlled glycemic response studies and carbohydrate composition data.
All information is provided for educational purposes and does not replace medical advice.
Sources
Medical Disclaimer
The information on this page is for educational and informational purposes only and does not constitute medical advice. It is not intended to diagnose, treat, cure, or prevent any medical condition.
Nutritional and metabolic responses vary widely between individuals.
Always consult a licensed healthcare professional or your doctor before making any changes to your diet, insulin management, medications, or treatment plan — especially if you have diabetes, prediabetes, PCOS, metabolic syndrome, or any other health condition.