For example Bananas are a low GI carb but are higher on the insulin index.
Not necessarily. The GI is dependent on such factors as ripeness. A slightly unripe banana can have a GI in the 40s, but a ripe banana can be in the 60s.
In regards to yoghurt, as long as its all natural and full fat you should be ok. I know John Berardi recommends it in P+F meals for its low insulin spike and Casein content.
You know, Berardi has endorsed cottage cheese, for example, while being down on milk. He notes milk’s high II. However, I have seen it reported that cottage cheese has a high II too (I believe in the PDF link I posted). Many people mention the inclusion of fat to blunt insulin release, but research has shown this to be ineffective.
Both skim and whole milk have been shown to elicit large insulin responses, for example. Yogurt has been shown to have a high II, and like milk, skim vs. whole likely doesn’t make a difference.
Then of course, there is debate as to whether or not the whole glycemic/insulin index thing even really matters in terms of altering body composition.
Yeah - this is an inconsistency I always wonder about - milk and diary are labeled “bad” by most with the exception of cottage cheese. But reading a scientific journal about diabetes they warned diabetics against more than 1 tbsp of cottage cheese due to it’s insulin effects like other dairy. I wonder what is right? Or if it even matters. Issues for pondering…
I was also wondering, and maybe I should ask in another thread - but I don’t understand the terms “insulin sensitivity.” This always gets me. I would think you would NOT want to be insulin sensitive. You would not want your body to freak out when it sees insulin. But people say it’s good to be insulin sensitive? So what does the term really mean?