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 Sweets, Sweeteners and Jams | InsulinGuru

Insulin Index Guide

Insulin Index of Sweets, Sweeteners and Jams

A comprehensive, research-backed reference showing how sugar-containing foods, sugar substitutes, and fruit preserves affect insulin secretion — and what it means for your metabolic health.

InsulinGuru Research Team

Updated April 2025

| 🕐 12 min read | Medically Reviewed

What is the Insulin Index?

The Insulin Index (II) measures the insulin response a specific food triggers in the human body over a two-hour period after consumption, benchmarked against white bread (II = 100). Unlike the Glycemic Index, which only measures blood glucose, the Insulin Index captures the full picture — including foods like meat, dairy, and certain sweeteners that raise insulin without significantly raising blood sugar.

How the Insulin Index Scale Works

0–45 Low II

46–75 Moderate II

76+ High II

Reference food: white bread = 100. A score of 50 means a food triggers approximately half the insulin response of white bread per 1,000 kJ serving.

For people managing diabetes, insulin resistance, or weight, the Insulin Index of sweets and sweeteners is particularly important. The foods in this category span the full spectrum — from zero-insulin artificial sweeteners all the way up to jellybeans and high-fructose corn syrups that can spike insulin dramatically.

Key Insight

The Insulin Index was pioneered by Dr. Susanna Holt and colleagues at the University of Sydney in the 1990s. It remains one of the most clinically relevant tools for understanding how foods drive hormonal responses beyond simple blood glucose elevation.

Insulin Index of Sweets & Baked Goods

Sweets and baked goods occupy a wide range of insulin responses. The key drivers are refined sugar content, fat content (which can moderate the II), and the speed of digestion. Highly processed, low-fat sweets like jellybeans produce the most dramatic insulin spikes, while fat-rich dark chocolate produces a surprisingly modest insulin response.

🍬 Sweets & Baked Goods — Insulin Index Per 1,000 kJ serving · Reference: white bread = 100

Food	II Score	Level	Notes
Jellybeans	160	High	Highest recorded; pure sugar, no fat
Milk chocolate	120	High	Sugar + dairy fat combination
Cookie / Biscuit	92	High	Refined flour + sugar
Cracker	87	High	Starchy base; low fat
Pastry / Cake	82	High	Varies widely by recipe
Muffin	76	High	Fat moderates vs. cookies
Croissant	79	High	Butter + refined flour
Doughnut	74	Moderate	Fat from frying tempers response
Popcorn	54	Moderate	Plain; air-popped, no sugar
Dark chocolate (≥70%)	22	Low	High cocoa fat slows absorption

⚠️ Watch Out

Jellybeans hold one of the highest recorded Insulin Index scores of any food tested — even higher than white bread. Their near-pure sugar composition and lack of fat means glucose floods the bloodstream almost instantly, forcing a massive insulin response.

Dark chocolate is the standout low-II sweet. Its high cocoa-butter content significantly slows glucose absorption, and certain polyphenols in dark chocolate may even improve insulin sensitivity over time. Choose varieties with at least 70% cocoa and limit portion sizes.

Insulin Index of Sweeteners & Syrups

This category shows the most dramatic spread of all: from zero-insulin sweeteners used in keto and diabetic diets, to syrups like maltodextrin and corn syrup that exceed the reference food (white bread) in insulin-stimulating power. Understanding these differences can be transformative for blood sugar management.

Zero-Calorie Sweeteners (II ≈ 0)

Several artificial and natural sweeteners produce no measurable insulin response in most people. These are the go-to alternatives for those managing diabetes or insulin resistance.

🌿 Zero & Near-Zero Insulin Sweeteners Reference: white bread = 100

Sweetener	II Score	Type	Notes
Stevia	0	Natural	Zero caloric effect; preferred for metabolic health
Monk fruit sweetener	0	Natural	Mogrosides not metabolized for energy
Saccharin	0	Artificial	No caloric content; may affect gut microbiome
Sucralose (Splenda)	0–25	Artificial	Variable: pure sucralose ~0; blends with bulking agents may be higher
Acesulfame potassium	0–20	Artificial	Some studies suggest mild cephalic insulin release

Natural Sugars & Caloric Sweeteners

🍯 Sugars, Syrups & Natural Sweeteners — Insulin Index Per 1,000 kJ serving · Reference: white bread = 100

Sweetener	II Score	Level	Notes
Maltodextrin	110	High	Faster digestion than table sugar; often in sports drinks
Corn syrup	90	High	Widely used in processed foods; high glucose content
Agave syrup	90	High	High fructose, but still drives insulin significantly
Molasses	100	High	Concentrated sugar; some minerals offset negligible
Sugar (sucrose)	70	Moderate	The reference sweet; 50% glucose + 50% fructose
Date sugar	75	Moderate	Whole-food fiber moderates absorption slightly
Maple syrup	65	Moderate	Predominantly sucrose; trace minerals
Honey	62	Moderate	Fructose-dominant blend; type and variety matter
Fructose (pure)	30	Low	Low II but raises triglycerides long-term

⚠️ Agave & Fructose Warning

Fructose has a low Insulin Index (~30) because it is metabolized primarily in the liver, not via insulin. However, this does not make it safe in large amounts. High fructose intake drives non-alcoholic fatty liver disease (NAFLD), elevates triglycerides, and contributes to insulin resistance over time. Agave syrup, often marketed as "healthy," contains up to 90% fructose.

"The Insulin Index reveals what the Glycemic Index misses: fructose, for instance, barely raises blood sugar yet still disrupts metabolic health through its effects on the liver and lipids. No single number tells the whole story."

InsulinGuru Research Team

Based on published metabolic research literature

Insulin Index of Jams & Fruit Spreads

Jams and fruit preserves are often perceived as a healthier alternative to chocolate or candy — and to some degree, that is true. Their natural pectin content, organic acids, and the residual fiber in some spreads moderate the insulin response compared to pure sugar. However, most commercial jams still contain significant added sugar and fall in the moderate-to-high II range.

The key variables affecting a jam's Insulin Index include: the native sugar composition of the fruit, how much added sugar is present, cooking time (which concentrates sugars), and whether pectin or fruit pulp remains.

🫙 Jams & Fruit Preserves — Insulin Index Standard serving (1 tbsp ≈ 20g) · Reference: white bread = 100

Jam / Preserve	II Score	Level	Key Fruit Sugar
Strawberry jam	70	Moderate	Glucose + fructose
Apricot jam	70	Moderate	High natural sugar content
Peach jam	70	Moderate	Sucrose-dominant
Raspberry jam	65	Moderate	Natural acids moderate slightly
Apple jam	65	Moderate	High pectin content helps
Cherry jam	60	Moderate	Anthocyanins may aid insulin sensitivity
Pear jam	60	Moderate	Fructose-dominant; slower absorption
Plum jam	55	Moderate	Sorbitol content slows digestion
Sea buckthorn jam	55	Moderate	High omega-7; acids slow absorption
Currant jam	55	Moderate	High pectin; natural tartness
Blueberry jam	50	Moderate	Anthocyanins shown to improve insulin sensitivity
Feijoa jam	50	Moderate	Fiber-rich fruit; lower natural sugar baseline

💡 Best Jam Choices

Blueberry and feijoa jams consistently show the lowest Insulin Index scores among jams, benefiting from anthocyanin content and higher fiber. Choose reduced-sugar or no-added-sugar versions of any jam to lower the II further by 10–15 points. Look for products using pectin as a gelling agent rather than added glucose syrup.

Sweetener Comparison: Which is Best for Insulin Control?

Not all sweeteners are created equal. Here's a practical breakdown to help you make informed decisions based on your health goals.

✓ Best Choices

Low & Zero II Sweeteners

Stevia — II: 0. Natural, heat-stable, well-researched
Monk fruit — II: 0. Clean taste, no bitter aftertaste
Erythritol — II: ~0. Sugar alcohol, gut-friendly in moderation
Saccharin — II: 0. Oldest artificial sweetener; watch gut microbiome effects
Pure fructose — II: 30. Low II but use sparingly due to liver load

⚠️ Use Sparingly

High II Sweeteners

Maltodextrin — II: 110. Found in protein powders, avoid if insulin-sensitive
Corn syrup — II: 90. Widespread in processed foods
Agave syrup — II: 90. Marketed as "natural" but high-fructose burden
Molasses — II: 100. Dense sugar; minimal nutritional offset
Table sugar — II: 70. Moderate; portion control is key

📌 Important Context

A low Insulin Index does not automatically make a sweetener "healthy." Artificial sweeteners may affect gut microbiota composition, and some research suggests they can still trigger a cephalic-phase insulin release (anticipatory insulin) in some individuals. When in doubt, use the least processed option in the smallest effective quantity, or rely on whole fruits for sweetness.

Practical Tips for Lower Insulin Response from Sweets

Even small behavioral changes can meaningfully reduce the insulin burden of sweet foods. These strategies are backed by research and commonly recommended by dietitians who specialize in metabolic health.

🍫

Choose dark chocolate over milk chocolate At II 22 vs. 120, dark chocolate (≥70% cocoa) is nearly 5× better for insulin. The cocoa fat and polyphenols both contribute to a blunted response.

🫙

Pick reduced-sugar jams Standard jams contain up to 65% added sugar. No-added-sugar versions use natural fruit pectin and can cut the II by 10–20%.

🌿

Switch to stevia or monk fruit For baking or hot drinks, replacing sugar with stevia or monk fruit eliminates nearly all insulin load with no caloric cost.

⏱️

Eat sweets after a meal, not before Consuming sweet foods after protein and fiber significantly blunts the insulin response. The food matrix slows gastric emptying and glucose absorption.

🥗

Add fat or protein to your sweet snack Pairing cookies with a handful of nuts or adding Greek yogurt alongside jam lowers the effective II of the whole meal by slowing digestion.

🚶

Walk for 10 minutes after eating sweets A short post-meal walk increases muscle glucose uptake, effectively reducing the insulin needed to clear circulating blood glucose by up to 30%.

Frequently Asked Questions

Is honey better than sugar for insulin levels? +

Honey has a slightly lower Insulin Index (~62) compared to table sugar (~70), largely because it contains more fructose, which bypasses direct insulin signaling in the short term. However, the difference is modest and honey still triggers a significant insulin response. It is not a recommended substitute for people with diabetes or insulin resistance — though small amounts used for their antimicrobial or antioxidant properties are unlikely to cause harm.

Does agave syrup really have a low glycemic index? +

Yes — agave syrup does have a relatively low Glycemic Index (around 15–30) because it is predominantly fructose, which does not directly raise blood glucose. However, on the Insulin Index, agave scores around 90 because the liver processes fructose and eventually triggers hormonal responses that affect insulin sensitivity. More importantly, high fructose intake is strongly linked to fatty liver disease, elevated triglycerides, and long-term insulin resistance. The low GI of agave is misleading.

Can people with Type 2 diabetes eat jam? +

In small amounts, yes — particularly lower-II varieties like blueberry or feijoa jam, or no-added-sugar versions. A teaspoon (5–7g) spread on whole-grain bread is unlikely to cause a dramatic glucose spike. The whole-grain bread's fiber further moderates absorption. However, larger portions of high-II jams like strawberry or apricot jam should be eaten cautiously and ideally paired with protein. Always monitor individual blood glucose response, as it varies significantly between people.

Do artificial sweeteners raise insulin levels? +

In laboratory settings, pure forms of stevia, monk fruit, saccharin, and sucralose do not raise insulin or blood glucose meaningfully. However, some research suggests that the brain's association of sweetness with incoming calories (the "cephalic-phase insulin response") can trigger a small anticipatory insulin release in some people, even with non-caloric sweeteners. The effect is modest and not clinically significant for most people. The bigger concern with artificial sweeteners is their potential long-term effect on gut microbiota composition.

Why is the Insulin Index of jellybeans higher than white bread? +

Jellybeans are essentially 100% sugar — primarily glucose and sucrose — with no fat, protein, or fiber whatsoever to moderate absorption. This means glucose hits the bloodstream almost instantaneously after eating them, demanding an unusually large and rapid insulin response. White bread, while heavily refined, still contains some protein and trace fiber that slightly dampens the insulin curve. Pure glucose-based confections consistently outperform white bread on the Insulin Index.

What is the lowest-insulin sweet I can eat? +

Among naturally sweet foods, dark chocolate (≥70% cocoa) has one of the lowest Insulin Index scores at around 22. For sweeteners, stevia and monk fruit come in at essentially 0. If you're craving something jam-like, blueberry or feijoa no-added-sugar spreads are among the best options in that category. Combining dark chocolate with nuts creates a low-II, nutrient-dense snack.

References & Further Reading

Holt SHA, 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.
Brand-Miller J, et al. "Glycemic index, postprandial glycemia, and the shape of the curve in healthy subjects: analysis of a database of more than 1000 foods." Am J Clin Nutr. 2009;89(1):97–105.
Stanhope KL. "Sugar consumption, metabolic disease and obesity: The state of the controversy." Crit Rev Clin Lab Sci. 2016;53(1):52–67.
Pepino MY. "Metabolic effects of non-nutritive sweeteners." Physiol Behav. 2015;152:450–455.
Muraki I, et al. "Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies." BMJ. 2013;347:f5001.
Lustig RH. "Fructose: metabolic, hedonic, and societal parallels with ethanol." J Am Diet Assoc. 2010;110(9):1307–1321.
Nettleton JA, et al. "Diet soda intake and risk of incident metabolic syndrome and type 2 diabetes in the Multi-Ethnic Study of Atherosclerosis." Diabetes Care. 2009;32(4):688–694.