"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."
SM
Sarah M., 43
Patient with Type 2 Diabetes
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 reference value of 100.
How the II Is Calculated
Food's insulin AUC ÷ White bread insulin AUC × 100
White bread = reference food (II = 100). Higher scores mean a stronger insulin response.
Glycemic Index vs. Insulin Index
Both indices help understand how food affects metabolism, but they measure different things. Here's a side-by-side comparison:
Glycemic Index (GI)
Measures: Blood glucose response
Applies to: Carbohydrates only
Useful for diabetics? Partially
Covers proteins & fats? No
More Comprehensive
Insulin Index (II)
Measures: Insulin response
Applies to: All foods (carbs, proteins, fats)
Useful for diabetics? Yes, more fully
Covers proteins & fats? Yes
Why It Matters
Certain high-protein or dairy foods may cause significant insulin release even with low or moderate glucose impact. This has major implications for diabetics managing insulin sensitivity, people with PCOS or metabolic syndrome, athletes managing energy and recovery, and anyone trying to lose weight or stabilize energy levels.
"Using the insulin index changed my life. I used to crash mid-ride. Now I eat a balanced breakfast with eggs, avocado, and oats—and my energy stays consistent for hours."
TR
Tom R.
Recreational Cyclist
Factors That Affect Individual Insulin Response
While the Insulin Index provides valuable averages based on controlled research conditions, every person's insulin response can differ. Several biological and lifestyle factors influence how your body reacts to specific foods:
🧬
Genetics
Some people naturally produce more insulin due to inherited differences in metabolism, hormone sensitivity, or pancreatic function.
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Body Composition
Higher visceral fat reduces insulin sensitivity. Higher muscle mass often improves insulin efficiency.
🩺
Metabolic Health
Prediabetes, type 2 diabetes, PCOS, and metabolic syndrome significantly alter insulin dynamics and can amplify food responses.
🦠
Gut Microbiome
Your unique gut bacteria influence how you digest carbohydrates, proteins, and fats, affecting both glucose and insulin responses.
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Meal Composition
Fiber, fat, protein, acidity, and processing level all shape insulin response. A mixed meal can differ greatly from eating a food alone.
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Time of Day
Insulin sensitivity typically decreases later in the day. The same food may trigger a higher insulin response at night than in the morning.
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Physical Activity
Exercise improves insulin sensitivity for up to 24–48 hours, lowering insulin responses to meals. Sedentary behavior has the opposite effect.
😴
Stress & Sleep
High cortisol from stress or poor sleep can raise blood glucose and force the body to produce more insulin.
⚡
Hormonal Fluctuations
Menstrual cycle phases, menopause, and thyroid function all influence insulin sensitivity and meal responses.
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Medications
Corticosteroids, contraceptives, antidepressants, and some antipsychotics can alter insulin production and sensitivity.
Disclaimer: These guidelines are general and may not apply to everyone. Individual responses vary significantly.
Insulin Index Chart: Top 20 High & Low Foods
Our searchable Insulin Index Chart lets you look up the insulin impact of hundreds of foods. Here's a sample of the most notable high and low insulin index foods.
🔴 Top 10 High Insulin Index Foods
Source: Holt et al., 1997
Food
II Score
Response
Jellybeans
160
Boiled Potatoes
121
Low-fat Yogurt
115
White Bread (reference)
100
Ice Cream
89
Banana
81
Fish
59–104
Brown Rice
60
Lean Beef
51–70
Cheese
45–64
🟢 Top 10 Low Insulin Index Foods
Source: Holt et al., 1997
Food
II Score
Response
Butter
2
Olive Oil
3
Avocado
10–15
Broccoli
11
Coconut Milk
10–20
Peanuts
20
Walnuts
20
Bacon
20
Tofu
20–30
Eggs
31
Why These Results?
High insulin index foods stimulate large insulin release, often via rapid carbohydrate absorption. Certain proteins (like dairy and fish) also trigger insulin through amino acid pathways. Fats consistently produce the lowest insulin response.
Disclaimer: Values are averages from published studies; individual metabolic responses differ.
What Is a Good Insulin Index Score?
There is no single official "healthy" score, because the Insulin Index was developed as a research tool, not a clinical diagnostic measure. However, scientific studies provide clear patterns:
0–40Low — Minimal
40–80Moderate — Balanced
80+High — Strong Spike
Low Insulin Index (0–40) — Minimal Insulin Response
Foods in this range trigger little to no insulin release. They are typically high in fat or fiber and low in digestible carbohydrates. Common examples: oils (II ~3), butter (II ~2), nuts (II ~20), avocado (II ~10–15), whole eggs (II ~31). These foods may help stabilize appetite and reduce post-meal insulin spikes.
Moderate Insulin Index (40–80) — Balanced Response
This range includes foods that produce moderate insulin secretion, often due to balanced amounts of carbohydrates, protein, and fat. Examples include brown rice (II ~60), beans and legumes (II ~40–60), whole grains, and most fruits. Moderate-II foods are not "bad"—they simply produce a predictable response that depends on portion size and context.
High Insulin Index (80+) — Strong Insulin Response
Foods above 80 tend to cause large, rapid insulin spikes, often due to refined carbohydrates or certain proteins. Examples: white bread (reference: II = 100), jellybeans (II ~160), boiled potatoes (II ~121), low-fat yogurt (II ~115), ice cream (II ~89).
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For Blood Sugar Control
Low to moderate II foods, especially combined with fat or fiber, improve glycemic stability. (Bell et al., 2011, Diabetes Care)
⚖️
For Weight Loss
Lower-II foods reduce hunger, slow gastric emptying, and prevent large insulin rises that promote fat storage. (Ludwig, 2002, JAMA)
🏅
For Athletes
A high-II food after training may actually be a "good" choice because insulin helps replenish muscle glycogen quickly. (Holt et al., 1997)
🎯
The Bottom Line
What matters most is your individual metabolic goal, your medical condition, and the overall composition of your meal.
Insulin Index Chart: How It Works
Our Insulin Index Database 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
1.Subjects fasted overnight
2.Each food portion contained 1000 kJ (240 kcal)
3.Blood insulin measured every 15 minutes for 2 hours
4.Area under the curve (AUC) compared to white bread baseline (100)
How to Use the Insulin Index for Meal Planning
The Insulin Index is a powerful tool for creating balanced meals that support stable energy, healthy blood sugar levels, and long-term metabolic health. Here's how to apply it in everyday food choices:
1
Start with Low-II Base Ingredients
Build meals around avocado, nuts and seeds, olive oil, eggs, and non-starchy vegetables. These keep insulin levels stable and reduce cravings throughout the day.
2
Pair Medium-II Foods With Fat, Fiber, or Protein
Carbohydrate-containing foods like oats, legumes, and whole grains have moderate scores. Combining them with fiber-rich vegetables, healthy fats, or proteins slows digestion and prevents rapid spikes.
3
Reserve High-II Foods for Specific Situations
White bread, potatoes, and sweets cause rapid insulin release. Best used after physical activity, during long endurance workouts, or for quick energy replenishment.
4
Balance Your Plate
Use the Low-II Plate Method: 50% non-starchy vegetables, 25% protein, 25% low- to medium-II carbohydrates, plus healthy fats to control hunger and insulin signaling.
5
Pay Attention to Portions
Even low-II foods can raise insulin significantly if eaten in large quantities. Moderate portions help maintain stable metabolic responses.
6
Combine the Insulin Index With Other Tools
For the best results, pair the Insulin Index with glycemic index, glycemic load, continuous glucose monitoring (if available), and balanced macronutrient tracking.
Case Study
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.
Disclaimer: These guidelines are general and may not apply to everyone. Individual responses vary.
Explore Insulin Index by Food Category
Understanding how different foods affect insulin levels can help you make smarter choices for metabolic health. We've organized foods into clear categories for easier navigation:
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—making it a more comprehensive tool for understanding overall metabolic response.
Why do some proteins have high insulin index scores?
+
Certain amino acids stimulate insulin secretion even without raising blood glucose. This is especially pronounced in dairy products and lean meats. The pancreas responds to protein as part of normal nutrient processing, independent of glucose levels.
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 particularly helpful guide for ketogenic eating. Foods like oils, butter, nuts, avocado, and eggs all score very low on the II scale.
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. The type of carbohydrate, its fiber content, and how it's processed all significantly affect the insulin response it generates.
Expert Review & Transparency Statement
This article is based on peer-reviewed research from leading scientists in nutritional science. We do not receive compensation or incentives from any food brands, supplement companies, or pharmaceutical manufacturers. This article is for educational purposes only.
Reviewed & Cited Experts
JB
Prof. Jennie Brand-Miller, PhD, AM, FAA
Professor Emerita of Human Nutrition, University of Sydney
PhD in Human Nutrition · Fellow of the Australian Academy of Science · Member of the Order of Australia
Insulin Index Pioneer
SH
Dr. Susanne H. A. Holt, PhD
Researcher, University of Sydney
PhD in Nutrition, University of Sydney · Co-author of foundational Glycemic Index and Insulin Index studies in high-impact journals
Original II Research
DL
Dr. David S. Ludwig, MD, PhD
Professor, Harvard Medical School & Harvard T.H. Chan School of Public Health
MD + PhD in Nutrition · Board-Certified in Pediatrics and Pediatric Endocrinology · Named one of Time's 100 most influential people in health (2006)
Obesity & Insulin Research
TW
Dr. Thomas M. S. Wolever, BM BCh, PhD, DM
Professor Emeritus, University of Toronto · Principal Scientist, INQUIS Clinical Research
PhD in Nutritional Sciences · Robert H. Herman Memorial Award (2020) · Honorary Doctorate, University of Ottawa · Invited expert for FAO/WHO, FDA, and ADA panels
Glycemic Index Authority
Medical Disclaimer
Please consult a licensed healthcare provider before making changes to your diet or medical routine. This content is for educational purposes only and does not constitute medical advice.
Scientific References
Holt SH, Miller JC, Petocz P, Farmakalidis E. An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods. Am J Clin Nutr. 1997;66(5):1264-76. PubMed →
Ludwig DS. The glycemic index: physiological mechanisms relating to obesity, diabetes, and cardiovascular disease. JAMA. 2002;287(18):2414-23. PubMed →
Bell KJ, Smart CE, et al. Impact of fat, protein, and glycemic index on postprandial glucose control in type 1 diabetes. Diabetes Care. 2015;38(6):1008-15. PubMed →
