And it is more useful to just look at the carbs, sugars and fiber content.
Do you know how the glycemic index came to be? They used just 10 healthy people for the experiments. It's a hoax on the same level as homeopathy.
You simply look at the carbs and the sugars, which are required to be shown for package foods. Glucose in the bloodstream comes directly from carbs.
So here are 3 simple rules:
1. if a food is high in carbs and low on fiber, then your blood glucose is going to spike
2. if it's prepackaged / processed food and high in carbs, it doesn't matter what else they claim on the package, your blood glucose is going to spike
3. if a food is low on carbs, then your blood glucose is going to stay low
The reason for why the glycemic index is a hoax is because it gives a free pass to _fructose_, because fructose leads to a somewhat lower glucose circulating in the blood stream after your meal, because fructose needs to be metabolized in the liver first. However this mentality is a trap because as a mater of fact fructose is more toxic than glucose.
I don’t see how an insulin index could be very different.
If you care about the glycemic load, then stop eating refined carbs and sugar, it’s that simple.
Note that fruits have insoluble fiber that delay digestion and feed your gut bacteria so fruits in their raw form are very different from sweets or even from fruit juice. So unless you’re metabolically deranged, you shouldn’t fear fruits, but you should fear fruit juice.