I have done keto for years… so I know about it.

There is nothing simple about these topics. But saying the insulin spike is just lower as if this makes no difference it not reasonable. Protein also spike insulin, just less than refined sugars. (which makes them better than refined sugars in that sense.)

For me the biggest evidence to look towards are studies on disease rates and life expectancy. this is a long video but it references a crap ton of good studies on this topic: https://nutritionfacts.org/video/uprooting-the-leading-causes-of-death/

You will find lots of contradictory stuff out there. Best to stick with controlled, double-blind, human studies whenever possible.

Btw, if you know of any strong studies that show adverse affects for plant-based whole foods, I would love to read them (this is a genuine request, not a sarcastic dig).

best health to us all!

— dan