La dieta della nicchia ecologica a basso indice glicemico

indice glicemico

Oggi tutti gli amidi raffinati e gli zuccheri aggiunti contenuti nei prodotti alimentari commerciali, come il saccarosio presente in dolci e bevande, fanno sì che il glucosio, che è lo zucchero pre­sente nel nostro sangue, au­menti troppo come quantità, troppo in fretta e per un periodo di tempo troppo breve per poi crollare bruscamente nella fa­mosa “crisi ipoglicernica” che scatena la fame. Quindi non so­lo l’eccesso di glucosio nel san­gue fa ingrassare, ma paradossalmente aumenta anche la sensazione di fame. Questi cibi con farine raffinate e con troppi zuccheri aggiunti non sono mai stati presenti nella nic­chia ecologica alimentare naturale dell’uomo.

Per questo dovrebbero essere eliminati e so­stituiti da cibi che fanno alzare il tasso di glucosio nei sangue in quantità moderata, lentamente e per lungo tempo, come verdu­ra (da mangiare in grande quan­tità), frutta, legumi e cereali inte­grali (questi ultimi, invece, da consumare in quantità limitata). Questi cibi vengono detti ‘a basso indice glicemico’. Una dieta a basso indice glice­mico, come è appunto la DNE, favorisce una glicemia né trop­po alta né troppo bassa, rallenta il tempo di assorbimento intesti­nale, prolunga il senso di sazie­tà e nello stesso tempo permet­te di bruciare la massa grassa in eccesso.

 L’Indice glicemico è influenzato da molti fattori come la raffinazione dei cibi, le modalità di cottura, il contenuto in fibre, in grassi e in proteine. Se ci si nutre scegliendo i cibi secondo la dieta della nicchia ecologica, l’indice glicemico complessivo del pasto risulta basso, meno di 50. La dieta prevede oltre alla colazione, 2 pasti principali e 2 spuntini a metà mattina e a metà pomeriggio. A pranzo e a cena la dieta consiste nel mangiare a inizio pasto gli alimenti con indice glicemico sotto 35, come insalata o minestra di verdure, per stimolare il senso di sazietà.

Poi si mangiano le protei­ne (pesce, carne ecc.) con contor­no di verdure. I cibi con indice gli­cemico fino a 50 vanno consumati per ultimi: è più facile limitarli. Da evitare i cibi con indice glicemico oltre 70. La pasta e i cereali inte­grali vanno cotti al dente. Se in un pasto si mangiano cereali o pasta si deve evitare di consumare an­che il pane, o se si mangia il pane vanno evitato la pasta o i cereali. La frutta, meglio se non troppo zuccherina, si può consumare ne­gli spuntini e a colazione. Limone, pompelmo, ananas, frutti di bosco, frutta oleaginosa e frutta cotta si possono consumare ai pasti. Per condire usare 3-4 cucchiai al giorno di olio extravergine di oliva, erbe e succo di limone sono liberi. Il sale meglio se iodato, va pro­gressivamente ridotto al minimo. E’ possibile seguire la dieta ovunque, anche al ristorante.

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