Effects of foods on insulin

See below table for how much your foods increase insulin. Full text of the study is available here for free.

food glucose score insulin score satiety score

Breakfast Cereals
All-Bran 40 +/- 7 32 +/- 4 151
Porridge 60 +/- 12 40 +/- 4 209
Muesli 43 +/- 7 46 +/- 5 100
Special K 70 +/- 9 66 +/- 5 116
Sustain 66 +/- 6 71 +/- 6 112
Cornflakes 76 +/- 11 75 +/- 8 118

Carbohydrate Rich Foods
White bread 100 +/- 0 100 +/- 0 100
White Pasta 46 +/- 10 40 +/- 5 119
Brown pasta 68 +/- 10 40 +/- 5 132
Grain bread 60 +/- 12 56 +/- 6 154
Brown rice 104 +/- 18 62 +/- 11 132
French fries 71 +/- 16 74 +/- 12 116
White rice 110 +/- 15 79 +/- 12 138
Wholemeal bread 97 +/- 17 96 +/- 12 157
Potatoes 141 +/- 35 121 +/- 11 323

Protein-rich foods
Eggs 42 +/- 16 31 +/- 6 150
Cheese 55 +/- 18 45 +/- 13 146
Beef 21 +/- 8 51 +/- 16 176
Lentils 62 +/- 22 58 +/- 12 133
Fish 28 +/- 59 +/- 18 150
BakeBeans 114 +/- 18 120 +/- 19 168

Fruit
Apples 50 +/- 6 59 +/- 4 197
Oranges 39 +/- 7 60 +/- 3 202
Bananas 79 +/- 10 81 +/- 5 118
Grapes 74 +/- 9 82 +/- 6 162

Snacks and confectionery
Peanuts 12 +/- 4 20 +/- 5 84
Popcorn 62 +/- 16 54 +/- 9 154
Chips 52 +/- 9 61 +/- 14 not available
Ice cream 70 +/- 19 89 +/- 13 96
Yogurt 62 +/- 15 115 +/- 13 88
Mars Bars 79 +/- 13 122 +/- 15 not available
Jellybeans 118 +/- 18 160 +/- 16 118

Bakery products
Doughnuts 63 +/- 12 74 +/- 9 68
Croissants 74 +/- 9 79 +/- 14 47
Cake 56 +/- 14 82 +/- 12 65
Crackers 118 +/- 24 87 +/- 12 127
Cookies 74 +/- 11 92 +/- 15 120


Surprising finds: Baked beans suck, Grain bread is WAY better than wholemeal bread, Pasta is a low insulin producing food (YAY!).

Dont be so happy with pasta yet dave...

Something i was reading today stated a study showed people with the same total carbohydrate intake in 2 groups though one was rye the other was potato white bread and white pasta i believe... There was no difference in bodymass or many other things but what there was a massive difference with was gene markers for inflamation..

Its not all about calories insulin response and other things like people once thought..

I cant remember the exact science i will look it up and post more on it later but it is looking at how food is infomation to change our genome.

And how certain foods express certain genes and how others repress them. Amazing stuff.

n00bs said:

food is infomation to change our genome.

Click to expand...

now THAT is something id like to see.

PowerBuilder said:

now THAT is something id like to see.

Click to expand...

I have already posted how food alters gene expression and we can turn certain genes on and off.

Dnas only role is blueprints to create proteins.
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Link to threads please noobs. I would like to read them.
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PowerBuilder said:

now THAT is something id like to see.

Click to expand...

nutrigenomics is the science...

Nutrigenomics is the study of the effects of foods and food constituents on gene expression. It is about how our DNA is transcribed into mRNA and then to proteins and provides a basis for understanding the biological activity of food components. ...

I am only recently looking into it now...

http://ausbb.com/general-health-wel...ealth-not-just-genes-but-what-we-do-them.html

heres link to gene expression.

Will post more at another stage.

Rather than starting a new thread.
300mls of milk shouldnt hinder insulin response when using 40 dextrose, will it?
So, 300ml milk + 40g dextrose post w/o ok?

Milk is very insulinogenic so no probs.

Sweet, thanks dave .

Sticky said:

Rather than starting a new thread.
300mls of milk shouldnt hinder insulin response when using 40 dextrose, will it?
So, 300ml milk + 40g dextrose post w/o ok?

Click to expand...

a ratio of milk to dextrose ratio of 3:4 should be fine.

The effects were done on calorically equivalent foods, so insulin response should be viewed in the same way as GI should be viewed in comparison to glycaemic load.

While pasta looks ok, a 240 calorie serve of pasta used in the study isn't very much food. It's only about 200g of pasta - about 1 cup of cooked pasta. In the study they used almost a full large can of baked bans, and the serving includes the sugar in the tomato sauce. The beans themselves are not nearly as calorically dense surely.

What the study tells me is that a cup of plain pasta with no sauce or anything else for that matter raises insulin less than almost a full can of baked beans with sauce. That's a decent serving of baked beans, and a rabbit serving of plain pasta.