The insulin index measures the amount of insulin produced in response to different foods, similar to the glycemic index. Protein-rich foods can cause a high insulin response, and insulin resistance can be caused by various factors. The insulin index can help guide those with insulin resistance on which foods to avoid or eat in moderation.
The insulin index is a way of quantifying the amount of insulin the body produces in response to a variety of foods. This concept is similar to the glycemic index, which calculates the rise in blood sugar, or blood glucose levels, induced by certain foods. First introduced in a 1997 article published in the American Journal of Clinical Nutrition, the insulin ratio was the work of a graduate student, Susanne Holt, at the University of Sydney. Basically, 38 foods were fed to healthy study participants, blood samples were taken from fingers every 15 minutes for the next two hours, and insulin levels were measured at each time point.
Although there is a high correlation between the glycemic index and insulin index measurements, there are some exceptions. Several protein-rich foods that measured low on the glycemic index measured high on the insulin index. Examples of such foods with discrepant blood glucose and insulin measurements include milk, yogurt, cheese, beef, fish, and baked beans.
The increase in insulin levels after a protein-rich meal is explained by the fact that insulin is a hormone that promotes nutrient storage. Although insulin is best known as the hormone released in response to a carbohydrate-rich meal to signal certain tissues to take up glucose from the blood, the body also releases insulin as a signal to store ingested protein. Insulin induces the uptake of amino acids, which are the breakdown products of proteins, for storage in tissues.
Insulin resistance means that a person’s cells have a reduced ability to respond to insulin, so there will be a generally reduced level of glucose transport from the blood to the tissues. Many problems can cause insulin resistance, such as pregnancy, certain prescription drugs, smoking, and even a high-stress lifestyle. This condition is usually first treated with lifestyle changes, but may eventually require medication if the situation does not improve.
The insulin index may be most useful for people who have or are at risk of developing insulin resistance. While many people with insulin resistance probably avoid foods that have been classically associated with insulin release, such as high-sugar foods and beverages, many of these same people may not realize that high-sugar foods in protein can also cause an increase in insulin levels. For these people, the insulin index can help guide them in what additional foods to avoid. Finally, because excessively high insulin levels are associated with an increased risk of developing serious conditions such as heart disease, the insulin index can guide people with insulin resistance on which foods to avoid or eat in moderation to ensure your best health.
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