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The Ultimate Guide to the Insulin Index

The Ultimate Guide to the Insulin Index Chart: How Different Foods Affect Your Insulin Levels

Search any food in our Insulin Index Chart & Calculator. See how different foods affect insulin response based on scientific data.

Introduction

"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."

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 value of 100.

Glycemic Index vs. Insulin Index

Feature	Glycemic Index (GI)	Insulin Index (II)
Measures	Blood glucose response	Insulin response
Only for carbs?	Yes	No (includes proteins & fats)
Useful for diabetics?	Partially	More comprehensive

Why it matters: Certain high-protein or dairy foods may cause significant insulin release even with low or moderate glucose impact. This insight has major implications for:

Diabetics managing insulin sensitivity
People with PCOS or metabolic syndrome
Athletes managing energy and recovery
Anyone trying to lose weight or stabilize energy levels

Case Study: In a small experiment, 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.

Key Research:

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."

Insulin Index Chart: Top 20 High & Low Foods

Our searchable Insulin Index Calculator lets you look up the insulin impact of hundreds of foods. Here's a sample of some high and low insulin index foods.

Top 10 High Insulin Index Foods

Food	Insulin Index (II)
Jellybeans	160
White bread	100
Boiled potatoes	121
Ice cream	89
Low-fat yogurt	115
Fish	59–104
Lean beef	51–70
Brown rice	60
Cheese	45–64
Banana	81

Top 10 Low Insulin Index Foods

Food	Insulin Index (II)
Peanuts	20
Walnuts	20
Avocado	~10–15
Olive oil	3
Butter	2
Eggs	31
Bacon	20
Broccoli	15
Tofu	20–30
Coconut milk	~10–20

Why these results?

High glycemic load foods stimulate high insulin release.
Certain proteins (like dairy and fish) also trigger insulin.
Fats tend to have the lowest insulin response.

Insulin Index Calculator: How It Works

Our Insulin Index Calculator 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:

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)

Scientific Sources:

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.

How to Use the Insulin Index for Better Health

Understanding how different foods affect insulin can help you:

For Diabetics

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

For Weight Loss

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

For Athletes

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

Meal Planning Tips

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

"Using the insulin index changed my life," says Tom R., a recreational cyclist. "I used to crash mid-ride. Now I eat a balanced breakfast with eggs, avocado, and oats—and my energy stays consistent for hours."

FAQ

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.

Why do some proteins have high insulin index scores?

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

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 helpful guide for ketogenic eating.

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.

Expert Review & Transparency Statement

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

Dr. Jennie Brand-Miller, University of Sydney
Dr. Susanne Holt, Department of Biochemistry, University of Sydney
Dr. David Ludwig, Harvard T.H. Chan School of Public Health
Dr. Thomas Wolever, University of Toronto

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.

About the Author

James Talbot 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 Healthline, WellnessWire, 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.

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Sources

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

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