4 foods that increase insulin levels in the blood, to avoid according to a nutritionist

If foods with a high glycemic index are those which increase blood sugar levels the most, foods with a high insulin index are those which increase the concentration of insulin in the blood the most. Since insulin is a hormone that regulates blood sugar, it is interesting to monitor these two factors when you have a predisposition to diabetes or when you simply want to monitor your carbohydrate intake. As explained in the micronutritionist and naturopath Olivia Charlet in the book My special ketogenic and hypotoxic anti-diabetes diet bible (co-written with Alix Lefief-Delcourt, published by Leduc), this measure is based “taking into account a portion of a food with a caloric content equivalent to 250 kcal and, for the insulin load, a portion of several foods with always the same caloric content”.

Thus, foods that have an insulin index less than or equal to 35 are considered to have a low insulin index, those between 36 and 45 a medium insulin index, those between 55 and 69 a moderately high insulin index and those equal to or greater than 70 have a high insulin index. Although other factors are responsible for the increase in insulin levels in the blood, this is a first approach and can give you an idea of ​​which foods to favor or not in your diet. Of course, if in doubt, always seek the advice of a doctor.

4 foods that increase insulin levels in the blood

• Candies with a II of 117
• White bread with a II of 100
• Chocolate bars with a II of 89
• Boiled and peeled potatoes with a II of 88

Conversely, here are some examples of foods with a low insulin index:

• The lawyer with an II of 5
• Macadamia nuts with a II of 4
• Olive oil with a II of 3
• Olives with a II of 3

Head of beauty/fitness/nutrition sections

After working for the Marie Claire and Prisma Media groups, Inès arrived at aufeminin in April 2022. Responsible for the beauty, fitness and nutrition sections, she likes to decipher the latest…