The insulin index of food signifies how much it increases the concentration of insulin in the blood during the two-hour time after having the food. This index is quite like the glycaemic index (GI) and glycaemic load (GL), but it is based on blood insulin levels and not blood glucose levels. The food insulin index was first coined in 1997 and published by Dr. Susanne Holt et al, at the University Of Sydney.
What Is Insulin Index?
The insulin index is a new algorithm for ranking foods based on the insulin response. It is a simple and practical tool used in nutritional epidemiology to assess the impact of diet on insulin haemostasis.
The insulin represents an evaluation of food portions with equal overall caloric value (250 kcal), while GI represents a comparison of portions with equal carbohydrate content (50 g) and GL signifies portions of typical serving size for several foods.
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How Insulin Index Impacts Blood Glucose Levels?
Experts believe that the insulin index can be more valuable than either the glycaemic index or the glycaemic load, as certain foods like proteins and lean meats can spike an insulin response despite being low on carbs while some foods cause an inaccurate insulin response relative to their carbohydrate load.
Also Read: Diabetes Diet: Read To Know The Common FAQ About Food And Nutrition
Scientists state that glucose and insulin scores of most foods are highly linked, however, high-protein foods and bakery products that are loaded with fat and refined carbs, stimulate insulin responses that were unreasonably higher than their glycaemic responses. Further, the insulin index may also be beneficial for dietary management and avoidance of non-insulin-dependent diabetes mellitus and hyperlipidaemia.
Well, extended high levels of insulin in the blood can be a contributing factor to several diseases. Thus, food’s ability to stimulate insulin production after eating can play a vital role in the prevention and control of metabolic syndromes like insulin resistance and type 2 diabetes.
Though studies about the glycaemic index of foods give an overview of how the given food affects the body, it mostly falls short to deliver information about foods with low carb content like lean meats, certain vegetables, or dairy products. Hence, the insulin index can be a more valuable tool while assessing the boy’s response to food.
Also, the dietary insulin index depends not only on carbohydrate content but also on both the quantitative and qualitative nature of the protein, fat, and their interactions.
What Is Considered As Good Insulin Number?
The higher the insulin index of the food, the body secretes more insulin as a response. Thus, foods with lower insulin indices are good and to be taken as part of a wholesome diet, to help lessen the risk of developing metabolic syndrome. For example, the insulin index of pure glucose is 100, while avocados have an insulin index of 6.
The insulin index of a particular food less than 10 is low and more than 20 is considered as high.
Scientists using all reliable and accessible information have compiled a list of insulin indices for more than 100 foods and this provides a better understanding of how insulin index helps to control blood glucose levels.
Also Read: Insulin Resistance: Symptoms, Risk Factors, Diagnosis And Prevention
Insulin Index Food List (Approximate Numbers Based on Algorithms):
Cheese 45
Paneer 40
Milk 34
Egg 23
Butter 2
Yogurt 46
Cooking oil 3
Oatmeal 40
Apple 59
Avocado 6
Banana 81
Dates 64
Mango 127
Orange 60
Melon127
Grape 82
Papaya 129
Peach 39
Pear 45
Raisin 42
Watermelon 84
Meat 19
Broccoli 29
Carrot 42
Potato 11
Pea 37
Spinach N/ A
Sweet potato 96
Walnut 7
Tea N/a
Tuna 22
Bean 34
Lentil 58
Peanut 20
Soy milk 10
Bread 100
Brown rice 62
Rice 79
Foods To Include To Maintain Insulin Level
The American Diabetes Council recommends adding these foods on a regular basis to keep insulin and blood sugar levels low:
Avocado
Banana
Blueberry
Cinnamon
Garlic
Peanut Butter
Oatmeal
Vinegar
Yogurt without added sugars
Conclusion:
The insulin index offers a valuable overview of how food a person eats affects his or her insulin response. It was believed to make better food choices to regulate blood sugar spikes and optimize diabetes management. But most people found insulin index data quite confusing, and it’s often misinterpreted.
