Insulin spikes are usually caused by a high carbohydrate intake. Insulin is produced by your pancreas whenever your blood sugar levels start rising, which mainly occurs after consuming carbohydrates from breads, potatoes or sugar. A healthy diet can help you keep insulin levels lower to help you stay healthier and reduce your risk of developing type 2 diabetes, polycystic ovarian syndrome, obesity, acne and heart diseases, according to a 2003 article in "Comparative Biochemistry and Physiology." Although whole wheat grain products are higher in fiber, many of them can still induce spikes in your insulin levels.
The carbohydrate content of food is one of the main factors influencing how much insulin will be released into your bloodstream after eating it. Whole wheat products contain slightly less carbohydrates, which can help to reduce their impact, to a small extent, on your insulin levels. For example, an average slice of whole wheat bread contains 11.5 grams of carbohydrates and 1.9 grams of dietary fiber per slice, while white bread has 13.7 grams of carbohydrates and 0.8 grams of fiber. A cup of cooked regular spaghetti has 43.2 grams of carbohydrates and 2.5 grams of fiber, while the same serving of whole wheat spaghetti has 37.2 grams of carbohydrates and 6.3 grams of fiber.
Glycemic and Insulin Index
The glycemic index is another useful tool to predict how much or how little your blood sugar levels will rise after eating carbohydrate foods. The glycemic index ranges between zero and 100. The higher the value, the higher you can expect your blood sugar to spike. The glycemic index of a food is correlated to its insulin index, according to a 2002 paper published in the "American Journal of Clinical Nutrition." In other words, foods with a high glycemic index, defined as 70 and above, will contribute to high levels of both blood sugar and insulin.
Whole Wheat Foods
The glycemic index of whole wheat bread is high, ranging between 68 and 85, just like that of white bread. Many people try to make their diet healthier by choosing whole wheat bread, but the effect on insulin levels isn't any different than with white bread. Crackers and muffins made with whole wheat flour also have high glycemic index values. Whole wheat spaghetti and bulgur are better choices to prevent your insulin levels from spiking, with low glycemic index values of 42 to 46.
Low Insulin Carbohydrates
Many whole grain food products made with grains other than wheat have low glycemic index values and are gentler on your insulin levels. Quinoa, oatmeal and sprouted whole grain breads are good alternatives to your whole wheat-based foods. Most fruits, especially berries, cherries, oranges, kiwis and peaches, as well as sweet potatoes and all non-starchy vegetables, contain low glycemic carbohydrates that can help you maintain lower insulin levels throughout the day.
Articles For Your Diet
- American Journal of Clinical Nutrition: International Table of Glycemic Index and Glycemic Load Values: 2002
- USDA: National Nutrient Database for Standard Reference
- Comparative Biochemistry and Physiology: Hyperinsulinemic Diseases of Civilization: More Than Just Syndrome X
- The University of Sydney: GI Database
- German Dark Wheat Bread image by Jaimie Duplass from Fotolia.com