Insulin load index / most ketogenic foods

[Spiker]

This is amazing. We know that GI and GL are unreliable and inconsistent and don't always predict what a food will do to our blood glucose. We know there's more to dose calculation than just carbs or even just carbs and protein. This data looks directly at the insulin response of foods. Starting in 2009, a lot more insulin load data is now available for more foods. This could replace TAG. It's not too much to imagine this replacing carb counting one day for diabetics.

https://optimisingnutrition.wordpress.com/2015/03/23/most-ketogenic-diet-foods/

 

[Heathenlass]

Great link @Spiker ! Now that is something that would be very very useful. TAG works well for me, but it's an imperfect " science" although more precise than carb counting. I'm amazed that insulin response hasn't been looked at in depth before this, because it makes sense by far

Signy

 

[Spiker]

And it totally vindicates my sausage and coleslaw diet (check the scatter graph).

There are quite a few surprises in there. Pecans for example at 5% (vs white bread). I've always avoided them because they are a high carb nut. I will try them again now because I love them.

 

[tim2000s]

Very interesting. Thanks for that. Backs up a lot of what has been said in other forum posts.

 

[Pasha]

Pecans high carb ?, according to this only 4 grams net/100 grams.

1. Nut
2. The pecan is a species of hickory native to Mexico and the southcentral and southeastern regions of the United States. "Pecan" is from an Algonquian word meaning a nut requiring a stone to crack. Wikipedia
3. Nutrition Facts
   PecansPecans, oil roastedPecans
   
   Amount Per 1 oz (19 halves) (28.4 g)1 cup, halves (99 g)100 grams1 cup, chopped (109 g)100 grams
   
   Calories 690
4. % Daily Value*
   Total Fat 72 g 110%
   Saturated fat 6 g 30%
   Polyunsaturated fat 22 g
   Monounsaturated fat 41 g
   Cholesterol 0 mg 0%
   Sodium 0 mg 0%
   Potassium 410 mg 11%
   Total Carbohydrate 14 g 4%
   Dietary fiber 10 g 40%
   Sugar 4 g
   Protein 9 g 18%
   Vitamin A 1% Vitamin C 1%
   Calcium 7% Iron 13%
   Vitamin D 0% Vitamin B-6 10%
   Vitamin B-12 0% Magnesium 30%
   *Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 

[Pasha]

This is amazing. We know that GI and GL are unreliable and inconsistent and don't always predict what a food will do to our blood glucose. We know there's more to dose calculation than just carbs or even just carbs and protein. This data looks directly at the insulin response of foods. Starting in 2009, a lot more insulin load data is now available for more foods. This could replace TAG. It's not too much to imagine this replacing carb counting one day for diabetics.

https://optimisingnutrition.wordpress.com/2015/03/23/most-ketogenic-diet-foods/

Great post, thanks for posting.

 

[asyarlk]

Can I ask what TAG is?

 

[AndBreathe]

This is amazing. We know that GI and GL are unreliable and inconsistent and don't always predict what a food will do to our blood glucose. We know there's more to dose calculation than just carbs or even just carbs and protein. This data looks directly at the insulin response of foods. Starting in 2009, a lot more insulin load data is now available for more foods. This could replace TAG. It's not too much to imagine this replacing carb counting one day for diabetics.

https://optimisingnutrition.wordpress.com/2015/03/23/most-ketogenic-diet-foods/

Blimey - whole, brand new avenue of reading. MrB will be thrilled when I start waxing lyrical about this.

 

[Spiker]

Can I ask what TAG is?

Total Available Glucose, a method for calculating insulin doses that uses protein and fat in the calculation as well as just carbs.

@Heathenlass, got more?

 

[Spiker]

Pecans high carb ?, according to this only 4 grams net/100 grams.

Compared to other nuts, I meant. But maybe not.

"Pecan" is from an Algonquian word meaning a nut requiring a stone to crack.

Wow I learn something new every day.

 

[AndBreathe]

@Spiker - it's safe to say, MrB's joy knows no bounds, with this whole educational opportunity. in fact, he made a number of comments, but I can't spell some of them.

Curiously, he then demanded a mini Twix to get over it all ......... He'd be a useless diabetic.

 

[Winnie53]

Pecans high carb ?, according to this only 4 grams net/100 grams.

1. Nut
2. The pecan is a species of hickory native to Mexico and the southcentral and southeastern regions of the United States. "Pecan" is from an Algonquian word meaning a nut requiring a stone to crack. Wikipedia
3. Nutrition Facts
   PecansPecans, oil roastedPecans
   
   Amount Per 1 oz (19 halves) (28.4 g)1 cup, halves (99 g)100 grams1 cup, chopped (109 g)100 grams
   
   Calories 690
4. % Daily Value*
   Total Fat 72 g 110%
   Saturated fat 6 g 30%
   Polyunsaturated fat 22 g
   Monounsaturated fat 41 g
   Cholesterol 0 mg 0%
   Sodium 0 mg 0%
   Potassium 410 mg 11%
   Total Carbohydrate 14 g 4%
   Dietary fiber 10 g 40%
   Sugar 4 g
   Protein 9 g 18%
   Vitamin A 1% Vitamin C 1%
   Calcium 7% Iron 13%
   Vitamin D 0% Vitamin B-6 10%
   Vitamin B-12 0% Magnesium 30%
   *Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Pasha, here's the correct nutritional breakdown for 1 oz of pecans, no oil or salt added - (one of my favorite nuts )...

Amount Per 1 oz (19 halves) (28.4 g)1 cup, halves (99 g)100 grams1 cup, chopped (109 g)1 oz (19 halves) (28.4 g)

Calories 196

Total Fat 20 g 30%
Saturated fat 1.8 g 9%
Polyunsaturated fat 6 g
Monounsaturated fat 12 g
Cholesterol 0 mg 0%
Sodium 0 mg 0%
Potassium 116 mg 3%
Total Carbohydrate 3.9 g 1%
Dietary fiber 2.7 g 10%
Sugar 1.1 g
Protein 2.6 g 5%
Caffeine
Vitamin A 0% Vitamin C 0%
Calcium 2% Iron 3%
Vitamin D 0% Vitamin B-6 5%
Vitamin B-12 0% Magnesium 8%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 

[Winnie53]

Spiker, great link and website. I spent quite a bit of time on it this morning.

This article was really interesting too, "Diet Wars...Which One Is Optimal": https://optimisingnutrition.wordpress.com/2015/03/22/best_diet/ It provides a comparison between the different types of diets. Thanks!

 

[Pasha]

Pasha, here's the correct nutritional breakdown for 1 oz of pecans, no oil or salt added - (one of my favorite nuts )...

Amount Per 1 oz (19 halves) (28.4 g)1 cup, halves (99 g)100 grams1 cup, chopped (109 g)1 oz (19 halves) (28.4 g)

Calories 196

Total Fat 20 g 30%
Saturated fat 1.8 g 9%
Polyunsaturated fat 6 g
Monounsaturated fat 12 g
Cholesterol 0 mg 0%
Sodium 0 mg 0%
Potassium 116 mg 3%
Total Carbohydrate 3.9 g 1%
Dietary fiber 2.7 g 10%
Sugar 1.1 g
Protein 2.6 g 5%
Caffeine
Vitamin A 0% Vitamin C 0%
Calcium 2% Iron 3%
Vitamin D 0% Vitamin B-6 5%
Vitamin B-12 0% Magnesium 8%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

If you look at the data I submitted I think you will find them to be correct . They related to the values per 100 gram.

Of course for one ounce helpings we would get for example the calorific value as follows 28.4/100 x696 = 196 calories

The total fat content would be for one ounce 28.4/100 x72 = 20.4 grams.

I eat pecans every day ,no oil or added salt.I am very familiar with their nutritional values. Here they are pretty expensive , about 21 sterling/Kg.

 

[Winnie53]

Pasha, you stated in your post:

"Amount Per 1 oz (19 halves) (28.4 g)1 cup, halves (99 g)100 grams1 cup, chopped (109 g)100 grams"

That's what confused me. Also, I only eat 1 oz of pecans at a time. I also was concerned that non-nut eaters would look at that nutritional profile and swear off nuts for life.

 

[bellabella]

This is truly fantastic, thank you for sharing. Just a quick question, the insulin percentage that they give- is there some way of converting that into insulin units required for foods? Or is it intended as a guide of which foods we should predominantly base our diet around- so focus more on the foods with the single figure percentages, and less so on the higher percentages?

 

[kateincornwall]

Thank you for this, its fascinating reading, I am particularly delighted to see that Camembert is on the " good list "

 

[Robbity]

Many thanks @Spiker for an interesting and very informative and useful read!

I was a little surprised how many of the "right" things I was actually eating from choice, and now I can scoff salami and frankfurters without feeling guilty any more about eating "processed" meat, but I think I'll not be adding dock and chrysanthemum leaves to my list of virtuous veggies.

Robbity

 

[Blessedarethecheesemakers]

That was fascinating - thanks so much for posting it.

 

[Spiker]

This is truly fantastic, thank you for sharing. Just a quick question, the insulin percentage that they give- is there some way of converting that into insulin units required for foods? Or is it intended as a guide of which foods we should predominantly base our diet around- so focus more on the foods with the single figure percentages, and less so on the higher percentages?

That's the $64,000 question and could be the beginning of a whole new dosing regime!

As a starting point, one approach would be, if you know how much you would inject for the same weight of white bread, multiply that by the percentage insulin load"