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!).
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!).