Insulin index

The Insulin Index of a food represents how much it elevates the concentration of insulin in the blood during the two-hour period after the food is ingested. The index is similar to the Glycemic Index (GI) and Glycemic Load (GL), but rather than relying on blood glucose levels, the Insulin Index is based upon blood insulin levels. The Insulin Index represents a comparison of food portions with equal overall caloric content (250 kcal or 1000 kJ), while GI represents a comparison of portions with equal digestible carbohydrate content (typically 50 g) and the GL represents portions of a typical serving size for various foods. The Insulin Index can be more useful than either the Glycemic Index or the Glycemic Load because certain foods (e.g., lean meats and proteins) cause an insulin response despite there being no carbohydrates present, and some foods cause a disproportionate insulin response relative to their carbohydrate load.

Holt et al.^[1] have noted that the glucose and insulin scores of most foods are highly correlated,^[2] but high-protein foods and bakery products that are rich in fat and refined carbohydrates "elicit insulin responses that were disproportionately higher than their glycemic responses." They also conclude that insulin indices may be useful for dietary management and avoidance of non-insulin-dependent diabetes mellitus and hyperlipidemia.

Explanation of Index

The Insulin Index is not the same as a glycemic index (GI), which is based exclusively on the digestible carbohydrate content of a food, and represents a comparison of foods in amounts with equal digestible carbohydrate content (typically 50 g). The insulin index compares foods in amounts with equal overall caloric content (250 kcal or 1000 kJ). Insulin indexes are scaled relative to white bread, while glycemic index scores nowadays are usually scaled with respect to pure glucose, although in the past white bread has been a reference point for GI measurements as well. In the chart below, glycemic and insulin scores show the increase in the blood concentration of each. A higher satiety score indicates how much less was eaten from a buffet after participants ate the listed food.

**Mean average glucose,^[1] insulin^[1] and satiety scores^[3]**
Food	Food Type	Glucose score	Insulin score	Satiety score
All-Bran	Breakfast Cereal	7001400000000000000♠40 ± 7	7001320000000000000♠32 ± 4	7002151000000000000♠151
Porridge	Breakfast Cereal	7001600000000000000♠60 ± 12	7001400000000000000♠40 ± 4	7002209000000000000♠209
Muesli	Breakfast Cereal	7001430000000000000♠43 ± 7	7001460000000000000♠46 ± 5	7002100000000000000♠100
Special K	Breakfast Cereal	7001700000000000000♠70 ± 9	7001660000000000000♠66 ± 5	7002116000000000000♠116
Honeysmacks	Breakfast Cereal	7001600000000000000♠60 ± 7	7001670000000000000♠67 ± 6	7002132000000000000♠132
Sustain	Breakfast Cereal	7001660000000000000♠66 ± 6	7001710000000000000♠71 ± 6	7002112000000000000♠112
Cornflakes	Breakfast Cereal	7001760000000000000♠76 ± 11	7001750000000000000♠75 ± 8	7002118000000000000♠118
Average:	Breakfast Cereal	7001590000000000000♠59 ± 3	7001570000000000000♠57 ± 3	7002134000000000000♠134
White bread(baseline)	Carbohydrate-rich	7002100000000000000♠100 ± 0	7002100000000000000♠100 ± 0	7002100000000000000♠100
White Pasta	Carbohydrate-rich	7001460000000000000♠46 ± 10	7001400000000000000♠40 ± 5	7002119000000000000♠119
Brown pasta	Carbohydrate-rich	7001680000000000000♠68 ± 10	7001400000000000000♠40 ± 5	7002188000000000000♠188
Grain bread^{[n 1]}	Carbohydrate-rich	7001600000000000000♠60 ± 12	7001560000000000000♠56 ± 6	7002154000000000000♠154
Brown rice	Carbohydrate-rich	7002104000000000000♠104 ± 18	7001620000000000000♠62 ± 11	7002132000000000000♠132
French fries	Carbohydrate-rich	7001710000000000000♠71 ± 16	7001740000000000000♠74 ± 12	7002116000000000000♠116
White rice	Carbohydrate-rich	7002110000000000000♠110 ± 15	7001790000000000000♠79 ± 12	7002138000000000000♠138
Whole-meal bread^{[n 2]}	Carbohydrate-rich	7001970000000000000♠97 ± 17	7001960000000000000♠96 ± 12	7002157000000000000♠157
Potatoes	Carbohydrate-rich	7002141000000000000♠141 ± 35	7002121000000000000♠121 ± 11	7002323000000000000♠323
Average:	Carbohydrate-rich	7001880000000000000♠88 ± 6	7001740000000000000♠74 ± 8	7002158600000000000♠158.6
Eggs	Protein-rich	7001420000000000000♠42 ± 16	7001310000000000000♠31 ± 6	7002150000000000000♠150
Cheese	Protein-rich	7001550000000000000♠55 ± 18	7001450000000000000♠45 ± 13	7002146000000000000♠146
Beef	Protein-rich	7001210000000000000♠21 ± 8	7001510000000000000♠51 ± 16	7002176000000000000♠176
Lentils	Protein-rich	7001620000000000000♠62 ± 22	7001580000000000000♠58 ± 12	7002133000000000000♠133
Fish	Protein-rich	7001280000000000000♠28 ± 13	7001590000000000000♠59 ± 18	7002225000000000000♠225
Baked beans	Protein-rich	7002114000000000000♠114 ± 18	7002120000000000000♠120 ± 19	7002168000000000000♠168
Average:	Protein-rich	7001540000000000000♠54 ± 7	7001610000000000000♠61 ± 7	7002166300000000000♠166.3
Apples	Fruit	7001500000000000000♠50 ± 6	7001590000000000000♠59 ± 4	7002197000000000000♠197
Oranges	Fruit	7001390000000000000♠39 ± 7	7001600000000000000♠60 ± 3	7002202000000000000♠202
Bananas	Fruit	7001790000000000000♠79 ± 10	7001810000000000000♠81 ± 5	7002118000000000000♠118
Grapes	Fruit	7001740000000000000♠74 ± 9	7001820000000000000♠82 ± 6	7002162000000000000♠162
Average:	Fruit	7001610000000000000♠61 ± 5	7001710000000000000♠71 ± 3	7002169750000000000♠169.75
Peanuts	Snack/confectionery	7001120000000000000♠12 ± 4	7001200000000000000♠20 ± 5	7001840000000000000♠84
Popcorn	Snack/confectionery	7001620000000000000♠62 ± 16	7001540000000000000♠54 ± 9	7002154000000000000♠154
Potato chips	Snack/confectionery	7001520000000000000♠52 ± 9	7001610000000000000♠61 ± 14	7001910000000000000♠91
Ice cream	Snack/confectionery	7001700000000000000♠70 ± 19	7001890000000000000♠89 ± 13	7001960000000000000♠96
Yogurt	Snack/confectionery	7001620000000000000♠62 ± 15	7002115000000000000♠115 ± 13	7001880000000000000♠88
Mars Bars	Snack/confectionery	7001790000000000000♠79 ± 13	7002122000000000000♠122 ± 15	7001700000000000000♠70
Jellybeans	Snack/confectionery	7002118000000000000♠118 ± 18	7002160000000000000♠160 ± 16	7002118000000000000♠118^{[n 3]}
Average:	Snack/confectionery	7001650000000000000♠65 ± 6	7001890000000000000♠89 ± 7	7002100100000000000♠100.1
Doughnuts	Bakery product	7001630000000000000♠63 ± 12	7001740000000000000♠74 ± 9	7001680000000000000♠68
Croissants	Bakery product	7001740000000000000♠74 ± 9	7001790000000000000♠79 ± 14	7001470000000000000♠47
Cake	Bakery product	7001560000000000000♠56 ± 14	7001820000000000000♠82 ± 12	7001650000000000000♠65
Crackers	Bakery product	7002118000000000000♠118 ± 24	7001870000000000000♠87 ± 12	7002127000000000000♠127
Cookies	Bakery product	7001740000000000000♠74 ± 11	7001920000000000000♠92 ± 15	7002120000000000000♠120
Average:	Bakery product	7001770000000000000♠77 ± 7	7001830000000000000♠83 ± 5	7001854000000000000♠85.4
Average:	Average	7001673330000000000♠67.333 ± 5.7	7001725000000000000♠72.5 ± 6	7002135690000099999♠135.7
Average:	ALL	7001688000000000000♠68.8 ± 12.7105	7001720000000000000♠72 ± 9.5	7002136000000000000♠136
Food	Food Type	Glycemic Index score	Insulin Index score	Satiety score

↑ Rye bread containing 47% kibbled rye, Holt et al.
↑ Bread made from whole-meal wheat flour, Holt et al.
↑ the authors of the satiety study^[3] stated that the amount of jellybeans consumed tended to make participants nauseated which may have produced an erroneous satiety score.

Glucose (glycemic) and insulin scores were determined by feeding 1000 kilojoules (239 kilocalories) of the food to the participants and recording the area under the glucose/insulin curve for 120 minutes then dividing by the area under the glucose/insulin curve for white bread. The result being that all scores are relative to white bread. The satiety score was determined by comparing how satiated participants felt within two hours after being fed a fixed number of calories (240 kilocalories) of a particular food while blindfolded (to ensure food appearance was not a factor), then dividing that number by how satiated the participants felt after eating white bread. White bread serves as the baseline of 100. In other words, foods scoring higher than 100 are more satisfying than white bread and those under 100 are less satisfying. The satiety score was negatively correlated to the amount eaten by participants at a subsequent buffet.

± indicate uncertainty in the data. For example 60 ± 12 means that there's a 95% chance the score is between 60-12 (48) and 60+12 (72), 60 being the highest probability assuming a bell curve. In practice this means that if two foods have large uncertainty and have values close together then you don't really know which score is the higher.

External links

http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm

References

1 2 3 Holt, Susanne H.A.; Brand-Miller, Janette Cecile; Petocz, Peter (November 1997). "An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods" (PDF). American Journal of Clinical Nutrition. 66 (5): 1264–76. PMID 9356547. Lay summary – Insulin Index (2009-10-14).
↑ Cousens, Gabriel (2008). There Is a Cure for Diabetes: The Tree of Life 21-Day+ Program. North Atlantic Books. p. 144. ISBN 978-1-55643-691-8.
1 2 Holt, Susanne H.A.; Brand-Miller, Janette Cecile; Petocz, Peter; Farmakalidis, E. (September 1995). "A satiety index of common foods". European Journal of Clinical Nutrition. 49 (9): 675–690. PMID 7498104. Lay summary – The Satiety Index — What Really Satisfies (2005-01-10).

Mäkeläinen H, Anttila H, Sihvonen J, et al. (June 2007). "The effect of β-glucan on the glycemic and insulin index". Eur J Clin Nutr. 61 (6): 779–85. PMID 17151593. doi:10.1038/sj.ejcn.1602561.

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Insulin index

Explanation of Index

External links

See also

References