But research shows that consuming dairy consistently triggers disproportionately high surges of insulin, given its carbohydrate load — by a factor of 3-6 times, according to one study of healthy subjects.

What foods spike insulin most?

• sugary drinks, such as soda, juices, and sports drinks.
• processed foods and baked goods, which often contain trans fats.
• white rice, bread, and pasta.
• breakfast cereals with added sugar.
• yogurts with added sugar.
• honey and maple syrup.

What foods make your insulin go down?

• avocado.
• banana.
• blueberry.
• cinnamon.
• garlic.
• honey.
• peanut butter.
• slow-cooked oatmeal.