@roxanna what was so horrifying?
I think it was a bit sneaky of them to list ‘Yogurt’ as confectionery. There are so many different kinds of yogurt. I went on a supermarket label-reading mission the other day and checked yogurt and didn’t end up buying any. If I had the ‘Greek Yogurt’ is the one with the lowest carbs. I try to check the labels looking for sugars and carbs. Also with cheese I try to get the highest fat ones 
I don’t eat anything else on that lost that Richard posted.
Everything about the study described. 3 students, no diabetes. Also the information about the University being paid for being able to advertise low GI food.
While I do not fully understand it, the carbs in full fat plain greek yogurt suppossedly do not count because the bacteria eat them before you do?! Not sure if that is true but I have infrequently eaten it and it has not knocked me out
Not all the carbs listed on pots of plain yoghurt count, because they’ll continue to be fermented even once potted. The amount of sugar left will depend on the brand, the amount of culture added etc. The divergence of listed carbs from your spoon-in-pot reality is particularly large if you buy brands listed with “live” cultures. After all, what do you think the culture is living on
As a rule of thumb, the tarter and more tangy the yoghurt, the more work those bacteria will have done to convert the last remnants of milk sugar into lactic acid - which is what you’re tasting in that yoghurty sourness.
Of course, we are just talking about plain yoghurt here, where the milk sugar was there as bug food and nothing more. If you buy yoghurt where they’ve added sugar AFTER fermentation, to transform it into a pot of sickly pudding, you’d better believe the carby label 
I think there is merit to the idea of an insulin index but I’d like to see it pursued by people without any conflicts of interest. And it also needs to be done for a wider range of unprocessed foods. So far the focus seems to have been on testing highly processed crap.
Kirstine Bell, a student of Jennie Brand-Miller, does have some interesting results in her PhD thesis. In general it appears that fat when eaten with protein reduces the insulin response. Fatty meats have lower insulin index scores than lean meats, a nice counter argument the next time you hear someone advocating “heart healthy lean meats”. And fat when eaten with carbs makes the total insulin response significantly greater. This may be a factor in the demonization of fat. If you are eating a high carb diet adding fat to it may make things worse, at least if you aren’t replacing carbs with fat.
But other than contributing a little general understaning to how things work, I don’t think charts of numbers like these are going to be the best way for any of us to choose what to eat. In addition to insulin there are many other factors in play like leptin, thyroid, etc. and we each have our unique balance of responses. There’s really no substitute for tracking how you respond to what you do.
For myself, I have found I have little tolerance for sugars and flours and processed foods containing them even in modest amounts. Fruit juices are also bad. But I can eat a lot of carbs from veggies, even things like garlic and onions with little problem, especially when I’m in a caloric deficit. But when I’m eating a caloric excess I have to be strict about keeping carbs and protein restricted.
From what I understand there is another problem with Insulin Indexes, or concentrating exclusively on insulin in general, that being that it doesn’t account for the behavior of the whole system. What particular comes to mind is another blog from Dr. Fung actually where he talks about Fructose and why it’s still a problem even though Fructose itself turns out to not spike insulin directly: https://intensivedietarymanagement.com/fructose-fatty-liver-insulin-resistance-t2d-28/
Essentially, while it won’t raise insulin or glucose in the blood much, it will damage the liver and fat will build up in the liver, and the end result will be increased insulin resistance (bad summary, of course, for brevity).
Some studies about fructose discussed here:
In episode 13 Gabor and I review a 2011 study looking at the metabolic consequences of rhesus monkeys being fed a grain-based diet supplemented with 500mL of fructose loaded Kool-Aid a day over a year. http://breaknutrition.com/episode-13-happens-fructose-fed-monkeys/
Spoiler alert: They developed diabetes.
I happen to disagree with Fung there. So long as your liver is not replete with insulin, fructose will be preferentially converted to hepatic glycogen.
So if you fasted, or were a depleted athlete, I’d dare say there’d be very little harm in ingesting some pure fructose, especially compared with sucrose of even glucose.
Then you aren’t disagreeing with him actually. Not sure if he mentions it in that part or in the preceding part of that 3 part series on Fructose, but he discusses a bit how the dosage and consistency is the problem, not that Fructose will instantly cause you harm that will never resolve or anything. Again, I’m simplifying for brevity, but the whole thing can be read on it’s own.
That said, it’s likewise true that ingesting some sucrose or glucose, depending on the conditions, dosage, etc, can do very little harm as well.
I keep hearing that yogurt is a great food but the stuff you find on the shelves is a poor substitution for it. Where can you find real yogurt?
I haven’t tried it yet but I’m told it’s really not hard to make your own. At least you would know what’s in it and how fresh it really is.
I think the Food Insulin Index data is immensely useful as it compares the insulin response of that food to pure glucose.
I don’t see the need for and OGTT to understand the metabolic state of the person doing the test given that it’s calibrated with glucose in vitro.
I think the reason Jennie BM hasn’t promoted it more is because the obvious conclusion is that people with diabetes should eat less carbs!
It’s also immensely useful to understand how people with type 1 can more accurately dose for protein.
The Food insulin Index data indicates that we require about a quarter as much insulin for fructose as carbs. Fructose is metabolized directly in the liver but some is turned to glucose via GNG.
The low insulin response doesn’t necessarily make fructose, especially when it’s separated from nutrients.
The Food Insulin Index testing domonstrates that higher fat fooods trigger a lower insulin response. I think the fact that the implications (i.e. High fat will help stabilise blood sugar and insulin) might be he reason that they haven’t promoted it the way that they have GI.
If you’re interested, you can check out the interactive Tabluea versions of these charts here.
Understanding the insulin response to protein, fiber, carbs and fructose enables us to identify the foods that require the smallest amount of insulin.
Q: What about “Normal Cheddar Cheese” ?
Q: Can you do a more keto friendly chart ?
Q: Can you do a ultra low chart too ? Man insulin at avocado level, max carbs say 3 ?
Why did chicken with skin have a higher insulin index than chicken without skin ?
Wouldn’t more fat calories lower the insulin index ?
Why isn’t protein listed in this popup ?
Especially when it’s in the insulin load calculation.
For clarity,
Can you put
Food Insulin Index (FII) (%) in the Y axis ?
You use FII in the tabs to save space
But there is lots of room on the Y-axis to make things clear for newbies
