Generalmente, quando decidiamo di metterci a dieta o di perdere peso, la prima cosa che si pensa di fare è quella di eliminare i carboidrati dall’alimentazione, convinti che basti questo per assicurare il dimagrimento. In realtà non è proprio così e a spiegarlo sono gli esperti del Nutrition Foundation of Italy, che insistono sul fatto che tutti i nutrienti, e quindi anche i carboidrati, sono essenziali per un’alimentazione sana e bilanciata, basta solo scegliere quelli giusti.
L’organismo, infatti, ha bisogno di tutti i nutrienti per funzionare bene, anche i carboidrati sono importanti, per evitare che diventino nocivi bisogna solo fare attenzione, oltre che alla quantità, alla loro qualità. I carboidrati, infatti, non devono mancare esattamente come gli altri nutrienti e, per non ingrassare, basta assumere quelli più adatti a fornirci l’energia necessaria durante la giornata senza farci prendere peso. Quali? Lo spiega direttamente il dottor Andrea Poli, direttore scientifico del Nutrition Foundation of Italy:
Da questo punto di vista, il carboidrato che ne esce meglio è la nostra pasta che, se è di grano duro e cotta “al dente” ha un IG (Indice Glicemico) di 45, preferibile al pane bianco (70). Ma se la pasta è troppo cotta l’IG sale. Così come sale l’IG dei riso e di tutti i carboidrati contenenti amido se la cottura viene prolungata.
Nei giorni scorsi è stato stilato un documento sull’indice glicemico dei carboidrati, un dato elaborato dai migliori esperti di alimentazione, che misura la velocità con la quale aumenta la glicemia nel sangue dopo aver mangiato un certo alimento che contiene 50 grammi di carboidrati e lo confronta con quello che si registra dopo aver assunto glucosio.
Dalle analisi è emerso che il riso classico ha un indice glicemico molto alto, meglio quindi scegliere la varietà basmati; le patate, invece, hanno un IG variabile a seconda del metodo di cottura: molto meglio assumerle bollite piuttosto che al vapore e, se possibile, fredde di frigorifero. E tra pane e pasta, come ha spiegato il dottor Poli, molto meglio la pasta, ovviamente se cotta al dente e di grano duro. Infine, per ridurre l’indice glicemico bisogna assumere anche cibi ad alto contenuto di fibre, come legumi e cereali non raffinati.
[Fonte]
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