L’indice glicemico degli alimenti è un valore che indica la velocità con la quale gli zuccheri vengono assorbiti nel sangue; ad un indice glicemico alto corrisponde, quindi un’impennata della glicemia che a lungo andare può portare al diabete e a patologie come l’obesità. Quali sono gli alimenti con un indice glicemico basso da includere nella dieta? Scopriamolo in questo post.
Conoscendo l’influenza dell’indice glicemico sulla nostra salute è bene sapere quali sono gli alimenti con indice glicemico alto e, quindi, da limitare, e quelli con indice glicemico basso che, invece possono essere inclusi nella nostra dieta. Oggi ci occuperemo di quest’ultimi, ovvero i cibi che si possono consumare senza paura che alzino l’indice glicemico.
- Salmone, pesce azzurro, sgombro, alici e tonno, in quanto sono ricchi di Omega 3 utili anche per contrastare i problemi cardiocircolatori e prevenire il diabete.
- I fermenti lattici tipici dello yogurt, che producono acido acetico e propionico che regolano la produzione di glucosio e colesterolo a livello del fegato.
- Legumi, in grado di contrastare i picchi glicemici, la fame nervosa, ma anche il colesterolo e i trigliceridi.
- Carni bianche come pollo, tacchino, faraona e coniglio, perché contengono proteine in grado di controllare i livelli di glicemia.
- L’olio d’oliva, che è ricco di composti fenolici.
- Tè verde, tè nero e tè bianco, in grado di ridurre i livelli di zucchero.
- Cannella, che aiuta a prevenire il diabete di tipo 2.
- Zucca, un alimento che in grado di riparare le cellule del pancreas danneggiate dal diabete.
Photo Credit | Thinkstock
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Indice glicemico e carico glicemico: come scegliere i carboidrati
I legumi mantengono sotto controllo l’indice glicemico
La dieta della nicchia ecologica a basso indice glicemico
Dimagrire mangiando cibi a medio e basso indice glicemico (terza settimana)
Indice glicemico: cos’è e come mantenerlo sotto controllo
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