Search Insulin Index

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:

1. Genetics

Some people naturally produce more insulin in response to food due to inherited differences in metabolism, hormone sensitivity, or pancreatic function.

2. Body Composition

Higher body fat—especially visceral fat—can reduce insulin sensitivity, causing the body to release more insulin to manage the same amount of glucose.

Conversely, higher muscle mass often improves insulin efficiency.

3. Metabolic Health

Conditions such as prediabetes, type 2 diabetes, PCOS, and metabolic syndrome significantly change insulin dynamics and can amplify responses to certain foods.

4. Gut Microbiome

Your unique gut bacteria influence how you digest carbohydrates, proteins, and fats, which affects both glucose and insulin responses.

5. Meal Composition

Foods rarely act alone. Insulin responses are shaped by:

• Fiber
• Fat
• Protein
• Acidity (e.g., vinegar, lemon juice)
• Processing level (whole vs. refined foods)

A mixed meal can have a very different insulin effect than the same food eaten alone.

6. 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.

7. Physical Activity

Exercise improves insulin sensitivity for up to 24–48 hours, lowering insulin responses to meals.

Sedentary behavior has the opposite effect.

8. Stress and Sleep

High stress levels and poor sleep increase cortisol, which can raise blood glucose and force the body to produce more insulin.

9. Hormonal Fluctuations

Menstrual cycle phases, menopause, and thyroid function all influence insulin sensitivity and meal responses.

10. Medications

Drugs such as 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.

• 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/

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.

Disclaimer: Values are averages from published studies; individual metabolic responses differ.

There is no official “healthy” or “ideal” Insulin Index (II) score, because the Insulin Index was developed as a research tool, not a clinical diagnostic measure.

However, scientific studies provide clear patterns that help interpret what “lower,” “moderate,” and “higher” scores generally mean.

1. 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 (Holt et al., 1997):

• 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.

2. 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:

• Brown rice (II ~ 60)
• Beans and legumes (II ~ 40–60)
• Whole grains
• Most fruits (e.g., banana II ~ 81 — borderline moderate-high)

Moderate-II foods are not “bad”; they simply produce a predictable insulin response that depends on portion size and context.

3. 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)

These foods digest quickly and drive a strong insulin release.

So, What Is Considered “Good”? Depends on the goal:For blood sugar control (diabetes, prediabetes):

A “good” choice is usually a low to moderate II food, especially when combined with fat or fiber to slow absorption.

This is supported by research showing that lowering post-meal insulin load improves glycemic stability:

• Bell et al., 2011 (Diabetes Care)
• https://pubmed.ncbi.nlm.nih.gov/21266650/

For weight loss:

Lower-II foods can reduce hunger, slow gastric emptying, and prevent large insulin rises that promote fat storage.

Supported by:

• Ludwig DS., 2002 (JAMA)
• https://pubmed.ncbi.nlm.nih.gov/11988062/

For athletes:

A “good” choice after training may be a high-II food, because insulin helps replenish muscle glycogen quickly.

Shown in:

• Holt et al., 1997 (AJCN)
• https://pubmed.ncbi.nlm.nih.gov/9356547/

Key Takeaway

There is no single insulin index score that is universally “good.”

Instead:

• Low II = stable energy, minimal insulin
• Moderate II = balanced metabolic response
• High II = rapid insulin spike (sometimes beneficial for athletes)

What matters most is your individual metabolic goal, your medical condition, and the overall composition of your meal.

• 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)

• Holt SH et al., 1997, AJCN: https://pubmed.ncbi.nlm.nih.gov/9356547/
• 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.

Understanding how different foods affect insulin can help you:

• Choose lower insulin index foods to reduce blood sugar spikes
• Pair moderate-index foods with fat or fiber to slow response

• Focus on low-II meals to minimize fat storage signals
• Avoid "hidden high-insulin" foods like low-fat dairy and processed grains

• Use high-II foods post-workout for faster glycogen replenishment
• Moderate-II snacks for sustained energy

• Combine low-II fats (like avocado) with medium-II carbs for balance
• Use the Insulin Index Calculator to plan meals

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 you can apply it in everyday food choices:

1. Start by Choosing Low-II Base Ingredients

Build your meals around foods with a naturally low insulin response, such as:

• Avocado
• Nuts and seeds
• Olive oil
• Eggs
• Non-starchy vegetables

These foods help 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, whole grains, and certain fruits have moderate insulin scores. You can lower their overall impact by combining them with:

• Fiber-rich vegetables
• Healthy fats (avocado, nuts, olive oil)
• Proteins (eggs, tofu, fish)

This slows digestion and prevents rapid insulin spikes.

3. Reserve High-II Foods for Specific Situations

High insulin index foods—such as white bread, potatoes, low-fat dairy, and sweets—cause rapid insulin release. They are best used:

• After physical activity
• During long endurance workouts
• When quick energy replenishment is needed

For most people, these foods should be enjoyed occasionally, not as daily staples.

4. Use Your Insulin Index Calculator

Your searchable Insulin Index Database allows readers to:

• Compare insulin responses of hundreds of foods
• Identify better alternatives
• Build balanced meals backed by scientific data

Encourage readers to check foods before planning their meals or shopping.

5. Balance Your Plate

A helpful approach is the Low-II Plate Method:

• 50% non-starchy vegetables
• 25% protein
• 25% low- to medium-II carbohydrates
• Add healthy fats to control hunger and insulin signaling

6. Pay Attention to Portions

Even low-II foods can raise insulin significantly if eaten in large quantities. Moderate portions help maintain stable metabolic responses.

7. Track How You Feel After MealsEveryone’s insulin response is unique. Encourage readers to notice:

• Energy levels
• Cravings
• Hunger patterns
• Post-meal fatigue

These real-life clues help tailor the Insulin Index to individual metabolism.

8. 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)
• Balanced macronutrients

Each tool provides a different perspective on blood sugar and insulin behavior.

Disclaimer: These guidelines are general and may not apply to everyone. Individual responses vary.

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.

Certain amino acids stimulate insulin secretion even without raising blood glucose, especially in dairy and lean meats.

Yes. Many high-fat, low-carb foods have very low insulin responses, making the insulin index a helpful guide for ketogenic eating.

No. Some high-fiber or low-starch carbs (like legumes and certain vegetables) have a low insulin index.

This article is based on peer-reviewed research from scientists including:

• Dr. Jennie Brand-Miller, University of Sydney https://www.sydney.edu.au/science/about/our-people/academic-staff/jennie-brandmiller.html https://en.wikipedia.org/wiki/Jennie_Brand-Miller
• 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 Holt, Department of Biochemistry, University of Sydney https://www.researchgate.net/scientific-contributions/Susanna-H-A-Holt-2064524370
• 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 Ludwig, Harvard T.H. Chan School of Public Health https://hsph.harvard.edu/profile/david-s-ludwig/
• 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 Wolever, University of Toronto https://inquis.com/clients/team/thomas-wolever/
• 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.

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.

• Holt SH, Brand-Miller JC et al. (1997). An insulin index of foods. AJCN. https://pubmed.ncbi.nlm.nih.gov/9356547/
• Ludwig DS. (2002). The glycemic index: physiological mechanisms. JAMA.
• Bell KJ et al. (2011). The insulin index of foods: Applications for diabetes care. Diabetes Care.
• Harvard Health Publishing. https://www.health.harvard.edu

This article is for informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.

The information provided on this website, including the Insulin Index Chart, Calculator, and all related educational content, is for informational and educational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease, and it does not constitute medical, nutritional, or professional health advice.

Nothing on this website should be interpreted as a substitute for consultation with a qualified healthcare professional. Always seek the advice of your physician, registered dietitian, or other licensed medical provider before making any changes to your diet, insulin management, medication, or lifestyle, especially if you have diabetes, prediabetes, metabolic syndrome, or any other medical condition.

While we strive to provide accurate, science-based information sourced from peer-reviewed research, we cannot guarantee the completeness, accuracy, or applicability of the data to your individual circumstances. The Insulin Index values presented here are based on standardized research conditions and may not reflect real-life metabolic responses.

InsulinGuru.com, its authors, and its contributors assume no responsibility or liability for any consequences, health outcomes, or decisions made based on the use of information found on this website.

By using this website, you agree that you do so at your own risk.

This informational resource is not affiliated with the researchers mentioned.

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.