> Does anyone suggest insulin spikes are good?

Actually nice "case in point".

I have seen evidence presented that it's not the spikes that are the problem, but the "area under the curve".

ie. An insulin spike is just the body doing what it should, keeping the blood sugar in bounds.

However, it's how long times it goes on for times how high that does the damage (to an obese person).

ie. Nutrition science is packed solid with fine fine print and noxious little interactions and feedback loops.

Very little of which fits in a Cosmo magazine sound bite or is applicable to a general population.