Insulin Index - Explanation of Index

Explanation of Index

The insulin index shows how much insulin is present in people's blood as a result of a particular food, the glucose index shows how much glucose is present in the blood as a result of a particular food, and the satiety index shows how much a particular food decreases one's propensity to eat more.

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 much food was eaten by participants at a buffet after being fed a fixed number of calories of a particular food while blindfolded (to ensure food appearance was not a factor), then dividing that number by the amount eaten by participants 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.

± 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.

Mean average glucose, insulin and satiety scores
Food Food Type Glucose score Insulin score Satiety score
All-Bran Breakfast Cereal 700140000000000000040 ± 7 700132000000000000032 ± 4 7002151000000000000151
Porridge Breakfast Cereal 700160000000000000060 ± 12 700140000000000000040 ± 4 7002209000000000000209
Muesli Breakfast Cereal 700143000000000000043 ± 7 700146000000000000046 ± 5 7002100000000000000100
Special K Breakfast Cereal 700170000000000000070 ± 9 700166000000000000066 ± 5 7002116000000000000116
Honeysmacks Breakfast Cereal 700160000000000000060 ± 7 700167000000000000067 ± 6 7002132000000000000132
Sustain Breakfast Cereal 700166000000000000066 ± 6 700171000000000000071 ± 6 7002112000000000000112
Cornflakes Breakfast Cereal 700176000000000000076 ± 11 700175000000000000075 ± 8 7002118000000000000118
Average: Breakfast Cereal 700159000000000000059 ± 3 700157000000000000057 ± 3 7002134000000000000134
White bread(baseline) Carbohydrate-rich 7002100000000000000100 ± 0 7002100000000000000100 ± 0 7002100000000000000100
White Pasta Carbohydrate-rich 700146000000000000046 ± 10 700140000000000000040 ± 5 7002119000000000000119
Brown pasta Carbohydrate-rich 700168000000000000068 ± 10 700140000000000000040 ± 5 7002188000000000000188
Grain bread Carbohydrate-rich 700160000000000000060 ± 12 700156000000000000056 ± 6 7002154000000000000154
Brown rice Carbohydrate-rich 7002104000000000000104 ± 18 700162000000000000062 ± 11 7002132000000000000132
French fries Carbohydrate-rich 700171000000000000071 ± 16 700174000000000000074 ± 12 7002116000000000000116
White rice Carbohydrate-rich 7002110000000000000110 ± 15 700179000000000000079 ± 12 7002138000000000000138
Whole-meal bread Carbohydrate-rich 700197000000000000097 ± 17 700196000000000000096 ± 12 7002157000000000000157
Potatoes Carbohydrate-rich 7002141000000000000141 ± 35 7002121000000000000121 ± 11 7002323000000000000323
Average: Carbohydrate-rich 700188000000000000088 ± 6 700174000000000000074 ± 8 7002158556000000000158.556
Eggs Protein-rich 700142000000000000042 ± 16 700131000000000000031 ± 6 7002150000000000000150
Cheese Protein-rich 700155000000000000055 ± 18 700145000000000000045 ± 13 7002146000000000000146
Beef Protein-rich 700121000000000000021 ± 8 700151000000000000051 ± 16 7002176000000000000176
Lentils Protein-rich 700162000000000000062 ± 22 700158000000000000058 ± 12 7002133000000000000133
Fish Protein-rich 700128000000000000028 ± 13 700159000000000000059 ± 18 7002225000000000000225
Baked beans Protein-rich 7002114000000000000114 ± 18 7002120000000000000120 ± 19 7002168000000000000168
Average: Protein-rich 700154000000000000054 ± 7 700161000000000000061 ± 7 7002166333000000000166.333
Apples Fruit 700150000000000000050 ± 6 700159000000000000059 ± 4 7002197000000000000197
Oranges Fruit 700139000000000000039 ± 7 700160000000000000060 ± 3 7002202000000000000202
Bananas Fruit 700179000000000000079 ± 10 700181000000000000081 ± 5 7002118000000000000118
Grapes Fruit 700174000000000000074 ± 9 700182000000000000082 ± 6 7002162000000000000162
Average: Fruit 700161000000000000061 ± 5 700171000000000000071 ± 3 7002169750000000000169.75
Peanuts Snack/confectionery 700112000000000000012 ± 4 700120000000000000020 ± 5 700184000000000000084
Popcorn Snack/confectionery 700162000000000000062 ± 16 700154000000000000054 ± 9 7002154000000000000154
Potato chips Snack/confectionery 700152000000000000052 ± 9 700161000000000000061 ± 14 700191000000000000091
Ice cream Snack/confectionery 700170000000000000070 ± 19 700189000000000000089 ± 13 700196000000000000096
Yogurt Snack/confectionery 700162000000000000062 ± 15 7002115000000000000115 ± 13 700188000000000000088
Mars Bars Snack/confectionery 700179000000000000079 ± 13 7002122000000000000122 ± 15 700170000000000000070
Jellybeans Snack/confectionery 7002118000000000000118 ± 18 7002160000000000000160 ± 16 7002118000000000000118
Average: Snack/confectionery 700165000000000000065 ± 6 700189000000000000089 ± 7 7002100142857000000100.142857
Doughnuts Bakery product 700163000000000000063 ± 12 700174000000000000074 ± 9 700168000000000000068
Croissants Bakery product 700174000000000000074 ± 9 700179000000000000079 ± 14 700147000000000000047
Cake Bakery product 700156000000000000056 ± 14 700182000000000000082 ± 12 700165000000000000065
Crackers Bakery product 7002118000000000000118 ± 24 700187000000000000087 ± 12 7002127000000000000127
Cookies Bakery product 700174000000000000074 ± 11 700192000000000000092 ± 15 7002120000000000000120
Average: Bakery product 700177000000000000077 ± 7 700183000000000000083 ± 5 700185400000000000085.4
Average: Average 700167333000000000067.333 ± 5.667 700172500000000000072.5 ± 5.5 7002135696958000000135.696958
Average: ALL 700168842100000000068.8421 ± 12.7105 700172263158000000072.263158 ± 9.5 7002136052632099999136.052632
Food Food Type Glucose score Insulin score Satiety score

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