Is the insulin index the same as the glycemic index?

No. The Glycemic Index (GI) measures how much a food raises blood glucose, using a portion containing 50 g of digestible carbohydrate. The Food Insulin Index measures how much a food raises blood insulin, using a 1,000 kJ (239 kcal) portion. The key difference is that II captures the insulin response from all macronutrients — protein and fat also stimulate insulin — while GI only measures carbohydrate effects on glucose.

Can a food have a low glycemic index but a high insulin index?

Yes, and this is one of the most important insights from FII research. Lean beef and fish have essentially no glycemic index (they contain no digestible carbohydrates), yet they produce a meaningful insulin response due to insulinogenic amino acids. Conversely, some high-fat bakery products may have a lower GI (fat slows glucose absorption) but a higher insulin index because refined carbohydrates combined with fat trigger a disproportionate insulin response.

Should people with diabetes use the insulin index?

The II can be a valuable supplementary tool for people with both type 1 and type 2 diabetes. For type 1 diabetes, it can help refine meal-time insulin dosing beyond carbohydrate counting alone — particularly for protein- and fat-heavy meals. For type 2 diabetes and insulin resistance, choosing low-FII foods may help reduce the burden on the pancreas and improve insulin sensitivity over time. Always implement dietary changes with the guidance of your healthcare team.

What is the best low-insulin-index breakfast?

Based on the available II data, one of the lowest-insulin-index breakfast combinations is eggs cooked in olive oil or butter, paired with steel-cut oats or all-bran cereal. Eggs score around 31, while oatmeal scores around 40. Adding a small handful of peanuts or almonds lowers the overall meal insulin demand further. Avoid fruit juice, sweetened cereals, and flavored low-fat yogurts at breakfast — these score significantly higher on the insulin index.

Why do potatoes have a higher insulin index than white bread?

Boiled potatoes score approximately 121 on the insulin index — higher than white bread (100). Potato starch is highly digestible when cooked, leading to rapid glucose release and a strong insulin response. White bread, while refined, contains some protein from wheat gluten and a different starch structure that slightly moderates the response. You can lower the insulin impact of potatoes by cooling them after cooking (which converts some starch to resistant starch) or by eating them with protein and fat.

Is a low-insulin-index diet the same as a low-carb diet?

Not exactly. While reducing high-GI refined carbohydrates does lower insulin demand, the II reveals a more nuanced picture. Pasta scores low despite being carbohydrate-rich. Legumes and oatmeal score moderately despite containing substantial carbohydrates. Conversely, lean meats and fish — carbohydrate-free foods — still produce a meaningful insulin response. A low-II diet focuses on the quality and combination of foods, not simply on eliminating carbohydrates.

Insulin Index of Meat & Offal — InsulinGuru

Insulin Index

Insulin Index of Meat, Poultry & Offal

A complete, data-backed guide to how different meats — from chicken breast to pork liver — trigger insulin release, with practical tables and meal-planning advice.

InsulinGuru Research Team

Updated April 2025

| 12 min read |

Evidence-based

What is the insulin index?

The insulin index (II) measures how much a standard 1,000 kJ (240 kcal) portion of a food raises blood insulin over a two-hour window, benchmarked against white bread at 100. It was originally developed by Susanna Holt and colleagues at the University of Sydney, and it frequently surprises people — many high-protein, zero-carbohydrate foods still produce meaningful insulin responses.

How to read the scale

1–40Low

41–60Moderate

61–100+High

White bread = 100 (reference). Most fresh meats fall in the moderate range (40–55), well below grains, starchy foods, and sweets.

The glycemic index (GI) only tracks glucose, so it scores meat and eggs at zero — which is technically correct for blood glucose but misleading for anyone managing insulin levels. The insulin index tells a more complete story.

Why does protein-rich meat still trigger insulin?

Insulin has two jobs that go beyond glucose management. It acts as an anabolic hormone — directing amino acids from digested protein into muscle cells. When you eat a meat-heavy meal, the pancreas releases insulin to facilitate this amino acid uptake even in the near-total absence of carbohydrates.

Several factors modulate exactly how much insulin is triggered:

Amino acid profile — Leucine, lysine, and arginine are the strongest insulin secretagogues. Meats high in these amino acids (e.g., beef, chicken breast) score slightly higher than fatty cuts where protein is diluted by fat.
Fat content — Dietary fat slows gastric emptying and blunts the incretin response, so fattier cuts tend to have a modestly lower II.
Processing — Curing, smoking, and adding fillers (starch, sugars) can dramatically alter the II, especially in products like chicken nuggets or some commercial sausages.
Cooking method — High-heat cooking (grilling, frying) may generate Maillard compounds that slightly affect digestion rate, though the effect on insulin is small for plain meats.

Key insight

Compared with reference foods, all fresh and minimally processed meats score well below white bread (100). The modest II of lean meats (45–55) makes them an excellent dietary staple for blood sugar management — but processed products like chicken nuggets can triple that value.

Insulin index of fresh & whole cuts

The table below covers the most commonly consumed whole-muscle meats. Values are for plain, unseasoned, cooked portions with no added carbohydrates or sauces.

Beef, Pork, Lamb & Other Red Meats per 1,000 kJ serving, white bread = 100

Food	II Score	Category	Notes
Beef (lean, cooked)	51	Moderate	Sirloin, rump, mince
Pork (lean, cooked)	45	Low–Mod	Loin, tenderloin
Lamb	50	Moderate	Leg, shoulder
Rabbit	45	Low–Mod	Very lean; high protein
Duck (whole, skin-on)	55	Moderate	Higher fat raises score slightly

Practical tip

Leaner cuts (rabbit, pork tenderloin) score around 45 — about 55% lower than white bread. Slightly fattier cuts like duck score a touch higher, but still remain in the moderate range. For the lowest II, choose lean cuts and avoid breadcrumb coatings or sugary marinades.

Insulin index of poultry

Chicken and turkey are among the most popular proteins worldwide, partly because they are perceived as "diet-friendly." From an insulin index perspective, that reputation is justified — but the method of preparation matters enormously.

Poultry — Plain vs. Processed per 1,000 kJ serving

Food	II Score	Category	Notes
Turkey (roasted, no skin)	50	Moderate	Breast or thigh, plain
Chicken breast (cooked)	49	Moderate	Boneless, skinless
Chicken (whole, with skin)	49	Moderate	Roasted, skin-on
Chicken nuggets ⚠ Processed	70	High	Breadcrumbs + starches

Watch out

Chicken nuggets score 70 — 43% higher than a plain chicken breast. The dramatic difference comes from wheat-based breadcrumbs, modified starch binders, and often added sugars in the seasoning mix. Even "healthier" oven-baked nuggets carry a similar score if the breading is present.

Plain chicken breast (II 49) is one of the most insulin-neutral protein sources available. It's an excellent choice for people managing type 2 diabetes, insulin resistance, or metabolic syndrome, especially when paired with non-starchy vegetables and healthy fats.

Insulin index of offal & organ meats

Offal — liver, hearts, gizzards — is one of the most nutrient-dense food categories on earth, and it also happens to produce among the lowest insulin responses of any animal protein. This is likely due to a combination of high fat content (especially in liver), a distinct amino acid profile, and the presence of compounds like heme iron and CoQ10 that influence metabolic signalling.

Organ Meats & Offal per 1,000 kJ serving

Food	II Score	Category	Notes
Chicken liver	19	Low	Rich in fat + micronutrients
Chicken hearts	19	Low	Dense protein + CoQ10
Chicken gizzards	19	Low	Lean; high collagen
Pork liver	20	Low	High vitamin A & B12

"Organ meats are the forgotten superfood of metabolic nutrition. A chicken liver has more bioavailable iron than a steak, more B12 than almost any plant food, and one of the lowest insulin responses in the entire food kingdom. For patients with insulin resistance, they deserve serious consideration."

Dr. Rachel O'Brien, MD

Endocrinologist & Metabolic Medicine Specialist

An insulin index of 19–20 means organ meats trigger roughly 80% less insulin than white bread on a calorie-equivalent basis. This makes them exceptionally useful in low-insulin dietary protocols, carnivore-style diets, or simply as nutrient-dense additions to mixed meals.

Nutritional note

While the low II of organ meats is remarkable, liver is also extremely rich in vitamin A (retinol). Consumption of more than 100–150 g of liver per week is not recommended for pregnant women due to the risk of vitamin A toxicity. For all other adults, 1–2 servings per week is considered safe and beneficial.

Insulin index of processed & cured meats

Processing transforms meat's insulin response in complex ways. Salt-curing alone has minimal effect, but added sugars, starchy fillers, and coating agents can significantly raise the II. Conversely, traditional dry-curing methods (as used for jamon and Parma ham) preserve the low-to-moderate II of the original meat.

Processed, Cured & Deli Meats per 1,000 kJ serving

Food	II Score	Category	Notes
Jamon Ibérico / Serrano	40	Low–Mod	Traditional dry-cure, no fillers
Parma ham (Prosciutto)	50	Moderate	Air-dried, salt-only cure
Ham (cooked / sliced)	46	Moderate	Check label for added sugars
Sausage (pork/beef)	28	Low	High fat dilutes protein signal

Why does traditional sausage score so low?

Traditional pork-and-beef sausages (think bratwurst, Italian sausage, or a classic British banger with minimal rusk) score just 28 — lower than plain roast pork. The high fat content (often 25–35% of weight) slows gastric emptying, blunts GIP and GLP-1 secretion, and dilutes the relative proportion of insulin-stimulating amino acids per calorie. However, heavily processed mass-market sausages with added starch, glucose syrup, or cereal fillers can score significantly higher — always check the ingredient list.

Label check

Look for these ingredients that raise the insulin index of processed meats: maltodextrin, corn syrup, dextrose, modified starch, breadcrumbs, wheat flour. A clean cured or fermented meat product should list only meat, salt, and spices.

How meat compares to other food groups

To put meat's II values in context, here's how they stack up against common food categories:

Food Category Comparison Average II by food group, white bread = 100

Food Category	Typical II Range	Visual
Organ meats (liver, heart)	19–20
Sausage / fatty meats	28–35
Fresh lean meats	45–55
Fish & seafood	43–59
Eggs	31
Legumes (beans, lentils)	40–60
White rice / pasta	67–80
White bread	100
Chicken nuggets	70

The data makes a clear case: fresh, minimally processed meats are among the lowest insulin-stimulating protein sources available, comparable to eggs and fish. The only outlier within the meat category is heavily processed products like breaded chicken.

Practical meal planning with meat

Understanding insulin index values is only useful if they inform what you actually eat. Below are three example meals centred on meat that keep the overall meal II low, using protein-fat-fibre combinations proven to blunt post-meal insulin spikes.

Meal Option 1

Grilled Chicken & Avocado

Chicken breast · ½ avocado · mixed greens · olive oil dressing

Est. meal II ≈ 35

Meal Option 2

Pan-fried Chicken Livers

Chicken livers · butter · garlic · steamed broccoli

Est. meal II ≈ 22

Meal Option 3

Roast Lamb with Root Veg

Lamb leg · roasted carrots · courgette · rosemary

Est. meal II ≈ 48

Strategies to lower the meal insulin index

Lower II approach

Smart combinations

Add healthy fats — olive oil, butter, avocado slow digestion
Non-starchy vegetables — broccoli, courgette, spinach
Avoid breading/sauces — skip flour coatings and sugary glazes
Choose organ meats — once or twice weekly for II 19–20
Fermented sides — sauerkraut, kimchi lower glycaemic load

Common mistakes

Breaded chicken — II jumps from 49 → 70+
Sweet marinades — honey, teriyaki, BBQ sauce add fast carbs
Processed sausages — starch fillers quietly raise the II
Eating meat with bread — the bread dominates the combined II
Large portions of duck — high fat is good, but calorie density matters

Frequently asked questions

Does cooking method change the insulin index of meat? +

For plain, uncoated meat, the cooking method has a minimal effect on the insulin index. Grilling, roasting, poaching, and frying all produce similar II values. The major variable is what you add to the meat — breadcrumbs, sauces, marinades, or batters — not the cooking temperature itself. The Maillard reaction (browning) creates new compounds but doesn't meaningfully shift insulin secretion.

Is beef or chicken better for insulin management? +

Both are excellent choices. Chicken breast scores 49 and beef scores 51 — a difference too small to be clinically meaningful. More important is what you pair them with. A chicken breast served with white rice will spike insulin far more than a beef steak served with green vegetables, despite the steak's marginally higher solo II score.

Can I eat meat freely on a low-insulin diet? +

Fresh, minimally processed meat is one of the most insulin-friendly food groups available. That said, "freely" depends on your overall calorie goals and metabolic health. Very large protein meals (e.g., 500+ g of lean chicken) will produce a substantial insulin response even from a low-II food simply because of the total amino acid load. Moderate, balanced portions — typically 120–200 g of cooked meat per meal — are recommended for most adults.

Why is the insulin index of sausage lower than chicken breast? +

Traditional sausage has a much higher fat content (often 25–35%) than skinless chicken breast (3–5%). Dietary fat slows gastric emptying and reduces the incretin hormone response, which in turn blunts insulin secretion. Per 1,000 kJ (the standardised serving used for II measurement), you are consuming relatively fewer amino acids in sausage and more fat, which drives the II down to around 28. Note: this does not mean sausage is healthier overall — its saturated fat and sodium content bring separate considerations.

Are organ meats safe to eat regularly? +

Yes, for most people. Organ meats are extraordinarily nutrient-dense and have a very low insulin index (19–20). One to two servings per week is widely recommended. The main caution is liver: it contains very high concentrations of retinol (vitamin A), which can accumulate to toxic levels if eaten daily in large quantities. Pregnant women are advised to limit liver consumption or avoid it entirely due to this risk. Hearts and gizzards do not carry the same restriction.

How does jamon compare to regular ham? +

Jamon (Ibérico or Serrano) scores 40, noticeably lower than regular cooked ham (46) or even Parma ham (50). Traditional Spanish dry-curing uses only salt, time, and air — no sugars, nitrate brines, or fillers. The extended curing also concentrates fat and changes the protein structure in ways that moderate the insulin response. If you enjoy cured meats, Jamon Ibérico is arguably the best choice from an insulin index perspective, and it also contains oleic acid (the same monounsaturated fat found in olive oil) due to the acorn-fed diet of Ibérico pigs.

Key takeaways

🥩

Fresh meats are insulin-friendly All plain, whole-muscle meats score 45–55 — about half the II of white bread.

🫀

Organ meats are exceptional Chicken liver, hearts, and pork liver score just 19–20 — the lowest of any common protein food.

⚠️

Processing is the danger Chicken nuggets score 70 — 43% more than plain chicken — due to breadcrumb coatings and starch binders.

🥓

Fat dilutes the insulin signal Traditional sausage (II 28) and jamon (II 40) score lower because fat content blunts the amino acid-insulin response.

🥗

Pairings matter more than choice Serving meat with non-starchy vegetables and healthy fats keeps the meal II lower than the meat's individual score.

🔖

Read labels on processed meats Look for starch, dextrose, or glucose syrup in ingredient lists — reliable signs of a higher II product.

References & Further Reading

Holt SHA, Brand-Miller JC, Petocz P. An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods. Am J Clin Nutr. 1997;66(5):1264–1276.
Nuttall FQ, Gannon MC. Plasma glucose and insulin response to macronutrients in nondiabetic and NIDDM subjects. Diabetes Care. 1991;14(9):824–838.
Tremblay F, Lavigne C, Jacques H, Marette A. Role of dietary proteins and amino acids in the pathogenesis of insulin resistance. Annu Rev Nutr. 2007;27:293–310.
Hermansen K, Søndergaard M, Høie L, Carstensen M, Brock B. Beneficial effects of a high-protein diet on glucose levels, insulin sensitivity and lipid profiles in type 2 diabetics. Eur J Clin Nutr. 2007;61(4):523–529.
Bodinham CL, Smith L, Thomas EL, et al. Dietary protein and muscle protein synthesis in older adults. Nutr Metab. 2014;11:10.
InsulinGuru Database — Full Insulin Index Database (updated 2025).