How To Improve Insulin, Glycemic, and Satiety Indexes

When a certain food is being consumed, the carbohydrate component of it causes the body to produce certain amount of insulin. A study conducted in Australia tested 38 foods (all in equal calorie portions) and showed that the insulin index method is a better and more practical technique than the Glycemic Index method, which instruct to select foods that influence blood sugar more slowly. For one thing, insulin index of foods rich in fat and refined carbohydrate resulted in very high insulin index while these same foods' glycemic index could be disproportionately low.

The best way is choosing foods with a low glycemic index and low insulin index, which is especially important for people with insulin resistance. The journal Appetite published an article concluding that foods or meals with higher insulin indexes had lower satiety indexes.

One simple way to improve all three indexes -- satiety, glycemic, and insulin -- is adding dietary fibers to foods or meals, an article by researchers of University of Sydney revealed.