Insulinemic index and glycemic index: similarities, differences, the most useful and unhealthy foods

The glycemic index (GI) is the approximate rate of breakdown of a carbohydrate product compared to the rate of breakdown of glucose. Since pure glucose is absorbed by the human body amazingly quickly, it is taken as a “reference point” (glucose GI = 100).

Accordingly, the higher the glycemic index of a certain product, the faster and more intensively eating it causes an increase in blood sugar levels and, as an inevitable consequence, the secretion of insulin by the pancreas. Protein products and fats do not have GI, since they do not contain either sugars or starches. 

Insulin is the main storekeeper of the body’s fat reserves, and therefore, in general, the picture is as follows: there is a lot of food with a high GI on the menu – it means that there is a lot of sugar and insulin in the blood, fat rolls flaunt on the sides, and in addition, their owner does not let go of the feeling of hunger (however, hunger this is not true, but hormonal and therefore insatiable). For more information on how to use the glycemic index in everyday life and nutrition, to lose weight and not go crazy with counting, read our material “You wanted to know about GI, but did not know who to ask.” 

What to do: to understand that the more often you eat simple carbohydrates, the greater the risk of gaining excess weight, and it’s not even about the amount of food, but about hormonal mechanisms. The diet according to the glycemic index recommends making the menu according to the principle: a lot of foods with a low glycemic index (leafy vegetables, zucchini and eggplants, legumes, mushrooms, cabbage, nuts …), fewer foods with an average glycemic index (rye and wheat flour and products from it, boiled and canned vegetables, oatmeal and pasta …), and almost no products with a high glycemic index (muffins, convenience foods, sweets …)

There is no difference, but there are nuances

If those who are interested in losing weight and proper nutrition have been familiar with the glycemic index for several years, then the insulinemic index, an innovation from the world of dietetics, makes many shrug their shoulders in bewilderment. Most of the available materials on this topic lead the reader into the biochemical jungle, and we will express the essence: 

The insulinemic (aka insulin, aka AI) index of foods is an indicator of the rate and volume of insulin production in response to the use of a product. 

The authorship of the term and methodology for determining the AI ​​indicator belongs to Jenny (Jennet) Brand-Miller, professor at the University of Sydney. For many years Brand-Miller has been enthusiastically exploring the vicissitudes of the body’s assimilation of sugars and starches, for which she received the nickname “Glycemic Jenny” from colleagues and journalists.

The professor had enough data on the topic of the glycemic index of foods until it occurred to her that, in addition to the growth rates of blood sugar itself, one could pay attention to the speed and volume of insulin that “comes” to this sugar and in all cases, high sugar causes a strong release of this hormone. 

For AI, the “starting point” was no longer pure glucose, but white bread – a product that causes the most violent insulin response (insulin index of white bread = 100).

What to do: if you are already counting calories, taking into account BJU, checking the glycemic index and have neither the strength nor the desire to deal with some other numbers, relax – GI and AI in the vast majority of cases coincide. There are only a few curious nuances that distinguish them, and after reading this material, you will learn about them. Looking ahead – in no case will you come across really sensational differences that can turn the idea of ​​proper nutrition upside down. 

Insulin without sugar – anxiety relief?

Really new is the fact that proteins and fats do not have a glycemic index, but there is an insulinemic index. As “Glycemic Jenny” found out, protein foods do not affect sugar in any way, but do affect the rate of insulin production. Able to make it grow quickly, for example, fish (AI – 59) and beef (AI – 51).

Do not rush to get scared and cross out crucian carp and steaks from the shopping list: and before Jenny Brand-Miller set out to find out exactly how fast insulin is released in response to the use of certain foods, scientists knew perfectly well that both proteins and fats affect the level and volume of hormone secretion.

It is important that such production is not associated with the flow of glucose into the blood; insulin is released in response to the consumption of carbohydrate-free foods to deliver proteins and fats to the liver, where gluconeogenesis takes place. Thus, a special “non-carbohydrate” form of glucose is synthesized, bypassing the stage of storage in bulk fat accumulations and compactly “settling” in the liver, kidney cortex and muscles. It can become an energy fuel for the muscles. Gluconeogenesis is one of the processes underlying, for example, the keto diet.

This is also why Jenny Brand-Miller clarifies in all her publications that during the experiments the volunteers received food on an empty stomach, which means that each product was processed and showed an increase in the concentration of the hormone in isolation. In ordinary life, this practically does not happen: the food received during the day is split and digested at different times, the dishes have a mutual influence on each other.

What to do: do not eat fish and beef along with easily digestible “available” carbohydrates with a high GI (for example, potatoes, white rice, bread), throwing an impressive amount of sugar into the blood. High sugar + high insulin = unnecessary fat stores.

The good, the bad, the treacherous

It will be interesting to know that some of the popular products in the hands of researchers, on the contrary, have demonstrated that they practically do not affect the rate and volume of insulin production. This means that dishes made from them are able to provide satiety for a long time! Here is this glorious list:

• Olive Oil – AI = 3

• Avocado – AI = 5

• Walnuts – AI = 6

• Tuna – AI = 16

• Chicken – AI = 20

The opposite is the product with the highest insulinemic index. Their listing will come as a surprise to those who have studied the topic of the glycemic index. The AI ​​record holders are the same simple carbohydrates and starch sources:

• Jelly Candies – AI = 120

• Pancakes and Pancakes from White Flour – AI = 112

• Melon – AI = 95

• Potatoes – AI = 90

• Breakfast cereals – AI = 70-113 (depending on the composition, additives and sweeteners used in the production)

Finally, two insidious foods have unexpectedly high insulinemic indexes compared to relatively low glycemic indexes. This is yogurt (its GI is from 35 to 63 depending on the composition, and its AI is 90-115!) and oranges (with a low GI no more than 40, their AI rises to 60-70). If everything is more or less clear with oranges, then scientists have not yet agreed on why yogurt makes insulin so seriously “jump” – most likely, the matter is in the combination of galactose and proteins in the composition.

What to do: remember the synergistic effect. Insulin-raising yogurt with fruits and other foods with simple sugars in the composition is not an important combination if you are looking for your health and shape. And yogurt with orange turns out to be a test of pancreatic strength! But now you have another reason to add healthy fats (nuts, oil and avocados) and chicken with tuna to the menu – you may have already noticed that these foods make you forget about hunger, and now you know that it is not only about the stomach but also in hormones.

Yoghurt is twice as healthy if combined with a cucumber

The use of foods that do not trigger a spike in blood sugar and insulin release is considered a reliable insurance against the occurrence of insulin resistance syndrome. This metabolic disorder occurs when tissues become insensitive to a hormone. The consequences are bleak: obesity and a full bouquet of diseases.

Biochemists know that certain foods can lower the glycemic index of foods. The most striking example is fiber, which does not have GI proper, but is capable of making other carbohydrate foods healthier, “pulling off” part of the glucose hit. And the rate of insulin release is influenced by a number of acids, including lactic acid. Its readily available source is found in yogurt, which, as we know, triggers the release of insulin …

An unexpected way out of this dilemma was found by Swedish researchers Elin Yustman, Helena Liljeberg Elmstahl and Inger Burke. They published the results of a study in the American Journal of Clinical Nutrition in which 10 volunteers participated. Scientists have found that although yogurt and other products from fermented (fermented) milk have a high insulinemic index, in a company with another source of organic acids (pickled cucumbers played this role in the experiment), they reduce the rate of insulin release, even if, together with they use white bread, this specimen of absolute insulin evil. Whole milk and fresh cucumbers, which is typical, did not have such an effect (no matter how ironic this food tandem looked).

What to do: If you can’t resist eating foods high in sugar or starch, try eating them with something pickled, sour or sour. It is also more beneficial to eat yoghurt with pickles rather than the more traditional fruit flavors. It is impossible not to remember the Greek tzatziki sauce, the original recipe of which includes yogurt, pickles, herbs and garlic – another secret of the magic Mediterranean diet.