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Insulin: 1 new game-changing study
You should know this
Kos Zharoid
June 11, 2025
Forget horoscopes. What’s your glycemic type?
Stanford researchers say that each of us has a food that spikes our blood sugar levels like crazy. For some, it’s rice. For others, it’s innocent-looking grapes. Finding your “sugar enemy” might be more useful than your star sign.
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Discover your glycemic response type!
Stanford scientists, specifically our favorite researcher Snyder's group, proved something amazing: everyone has their own "sugar enemy"! For some people, rice spikes their blood sugar. For others, bread or even grapes cause problems.
A new study came out just a few days ago in Nature Medicine 2025. It explains why your response type connects to:
Insulin resistance
How your pancreas works
Your gut bacteria makeup
Does a low glycemic index mean a food is safe?
The fresh Nature Medicine 2025 study reveals secrets about individual blood sugar responses. Two people can react up to 5 times differently to the same food.
The researchers studied 55 people, 7 foods, and continuous glucose monitoring systems - and found shocking results!
The graph shows different glucose spikes when people ate the same food (rice portions of 50g, 100g, and 150g of carbs).
Different people = different "spikers"
Researchers gave each participant 50g of carbs from 7 foods: white rice, bread, potatoes, pasta, grapes, beans, and berries.
Each person had their own "problem food" that caused their biggest blood sugar spike.
The Statistics:
35% Rice spikers
24% Bread spikers
22% Grape spikers
19% Other types
Interesting fact: Nobody got their biggest spike from beans or berries, probably because these foods contain lots of fiber.
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Now for the shocking content!
Your "spiker" type - meaning which food gives you the biggest blood sugar peak - connects to your body's metabolic features. This isn't random - it shows your health status!
If you spike from potatoes: You have strong insulin resistance, weak beta-cell function, and signs of pre-diabetes.
If you spike from grapes: You have good insulin sensitivity and a healthy metabolism.
If you spike from rice: You're often of Asian descent with genetic traits that affect how you process rice.
If you spike from bread: You have higher blood pressure and early signs of heart disease risks.
Your glycemic response type marks hidden metabolic problems! Insulin resistance plays a key role.
Scientists used the gold standard SSPG (steady-state plasma glucose) test to measure insulin resistance. They also checked how well pancreatic beta-cells work.
The main pattern:
People with high insulin resistance plus weak beta-cell function had the biggest spikes from starchy foods (potatoes, pasta).
Why does this happen?
People with insulin resistance have weakened systems for using glucose. Even "slow" carbs can cause blood sugar spikes when the body can't produce enough insulin quickly enough.
High insulin resistance + weak beta-cells = spikes from starch.
Normal sensitivity = better tolerance.
Additional factors: High triglycerides and changed fatty acids.
Do "spike softeners" work?
Researchers tested the advice "eat fiber/protein/fat before carbs." Participants got different softeners 10 minutes before eating white rice.
Test Results:
12% reduction with 10g fiber
Best result: 10g protein
5% reduction with 15g fat
Important BUT:
Softeners are only effective for individuals with normal insulin sensitivity, as illustrated in the graphs below.
How It Works:
Slows absorption in the intestines
Boosts insulin production (incretins)
When you have insulin resistance, the second mechanism breaks down, so the effect stays minimal.
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Gut bacteria affect blood sugar.
Stool analysis revealed that the makeup of gut bacteria partly determines glycemic reactions. Different bacteria affect carb absorption and insulin sensitivity in different ways.
Types of Bacteria:
"Bad" bacteria: Slackia, Tyzzerella - connect to high blood sugar and insulin resistance.
"Good" bacteria: Butyrivibrio, Adlercreutzia - connect to low blood sugar and good insulin sensitivity.
How it works: Butyrate strengthens the intestinal barrier and improves metabolism.
Discovery: GH85 enzymes (which break down intestinal mucus) activate during blood sugar spikes. Little fiber = bacteria "eat" the protective layer!
More fiber = healthy bacteria = stable blood sugar.
How to learn your glycemic profile.
This matters especially if you have excess weight, pre-diabetes, PCOS, or a family diabetes history - you might have hidden insulin resistance.
Step-by-Step Plan:
CGM monitoring: 2-4 weeks of continuous glucose control
Food testing: Test foods separately, 50g carbs each
Measurements: Check with glucose meter after 30-60-90 minutes
Test mitigators: Try fiber/protein 10-15 minutes before
Care for your microbiome: Use prebiotics and probiotics, and eat a variety of foods.
Important: If you have insulin resistance, first improve your insulin sensitivity by losing weight, exercising, and getting adequate sleep.
Golden Rule:
Find your "sugar trigger" → limit exactly that food → get stable blood sugar.
Personalization is the future of nutrition.
Universal glycemic indexes are outdated! Your body is unique, and your diet should reflect your individual metabolic needs.
Main study conclusions:
Your "sugar enemy" can differ from someone else's
Your reaction type reflects your metabolic state
Mitigators don't work for everyone
Your microbiome affects carb absorption
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