Sempre più spesso si sente parlare di indice glicemico e carico glicemico, ma di cosa si tratta? L’indice glicemico rappresenta la velocità con cui aumenta la concentrazione di glucosio nel sangue (glicemia) in seguito all’assunzione di un alimento, mentre il carico glicemico è un parametro utile a valutare l’effetto dei carboidrati assunti con la dieta.
Indice glicemico e carico glicemico sono dunque concetti diversi, ma spesso si tende a fare confusione. Non tutti i cibi che contengono zuccheri, infatti, provocano un rapido aumento della glicemia e viceversa non tutti gli alimenti che contengono carboidrati sono correlati ai picchi glicemici.
Indice glicemico: cos’è
L’indice glicemico, indicato anche con la sigla IGl, viene espresso in termini percentuali rispetto alla velocità con cui aumenta la glicemia in seguito all’assunzione di un alimento di riferimento, che ha indice glicemico 100. Ad esempio, un indice glicemico di 50 significa che l’alimento preso in esame innalza la glicemia con una velocità pari alla metà di quella del glucosio. Secondo l’indice glicemico i cibi si possono classificare in:
- Alimenti a basso indice glicemico: inferiore a 40
- Alimenti a medio indice glicemico: tra 40 e 70
- Alimenti ad alto indice glicemico: maggiore di 70.
Tanto per fare un esempio, le patate al forno hanno un indice glicemico di 88, mentre la pasta di 57. Tuttavia il valore dell’indice glicemico può cambiare anche in modo considerevole in base alla varietà dell’alimento (es. varietà diverse di uno stesso frutto), al grado di maturazione, alla zona geografica e alla modalità di produzione, al contenuto di fibre, alla conservazione e all’essicazione, al metodo e alla durata della cottura. Inoltre, negli alimenti cucinati l’IGl può variare anche secondo gli ingredienti e la preparazione (ad esempio grassi e/o proteine abbassano l’IGl).
Carico glicemico: cos’è
Più complesso, invece, il concetto di carico glicemico, che non tiene conto solo dell’IGl, ma anche della densità (quantità) dei carboidrati. Ciò significa che quanto più un cibo è densamente costituito da carboidrati, tanto più è elevata la risposta glicemica e la conseguente messa in circolo dell’insulina. Il carico glicemico si ottiene moltiplicando l’indice glicemico di un alimento per la quantità di carboidrati contenuti nello stesso e dividendo il risultato per 100.
Per comprendere meglio la differenza basta confrontare 500 g di uva con 50 g di biscotti secchi. L’uva ha un indice glicemico di circa 48; poiché 500 grammi di uva contengono circa 75 grammi di carboidrati, il carico glicemico è 75×48/100= 3,60. I biscotti hanno un indice glicemico di circa 65; poiché 50 grammi di biscotti contengono circa 35 grammi di carboidrati, il carico glicemico è 35×65/100= 2,28 ossia inferiore a quello dell’uva.
Tabella alimenti con indice glicemico
| Alimenti ordinati per indice glicemico | min | max |
| hummus (crema di ceci) | 10 | 10 |
| soia fagioli | 15 | 23 |
| anacardi | 17 | 27 |
| fruttosio | 18 | 22 |
| fagioli neri | 20 | 44 |
| yogurt scremato | 20 | 20 |
| fagioli in scatola | 21 | 21 |
| ceci | 22 | 34 |
| ciliegie | 22 | 32 |
| latte | 24 | 24 |
| orzo | 25 | 36 |
| pompelmi | 25 | 40 |
| lenticchie rosse | 26 | 30 |
| fagioli di soia | 27 | 27 |
| fagioli | 29 | 34 |
| nutella | 29 | 34 |
| fagioli neri messicani | 30 | 30 |
| latte di soia | 30 | 34 |
| lenticchie verdi | 30 | 43 |
| m&ms con arachidi | 30 | 36 |
| tortilla | 30 | 30 |
| albicocche secche | 32 | 32 |
| fagioli rossi | 32 | 32 |
| piselli secchi | 34 | 34 |
| riso integrale | 34 | 81 |
| fagioli marroni | 36 | 36 |
| mele | 36 | 54 |
| minestrone | 36 | 42 |
| all-bran kellogs | 38 | 47 |
| cioccolato al latte | 38 | 50 |
| fagioli messicani | 38 | 38 |
| farina integrale | 38 | 44 |
| arance | 39 | 45 |
| arance marmellata | 39 | 57 |
| pere | 39 | 54 |
| fettuccine | 40 | 48 |
| latte intero | 40 | 40 |
| marmellata | 40 | 60 |
| spaghetti integrali | 40 | 40 |
| succo di carota fresco | 40 | 46 |
| succo di mela | 40 | 40 |
| torta di mele | 40 | 50 |
| cappuccino | 41 | 53 |
| fagioli secchi | 41 | 41 |
| lenticchie comuni | 42 | 42 |
| pesche | 42 | 63 |
| salsicce | 42 | 42 |
| lattosio | 44 | 60 |
| pane con avena | 44 | 50 |
| piselli | 44 | 50 |
| cappellini | 45 | 45 |
| mango | 45 | 55 |
| muesli | 45 | 80 |
| albicocche | 46 | 57 |
| noodles | 46 | 46 |
| piselli lessati | 46 | 46 |
| spaghetti alla bolognese | 46 | 55 |
| uva | 46 | 67 |
| instant noodles | 47 | 47 |
| kiwi | 47 | 59 |
| latte scremato | 47 | 47 |
| maccheroni | 47 | 65 |
| pane grano saraceno | 47 | 47 |
| banane | 48 | 56 |
| arancia spremuta | 49 | 55 |
| pane arabo farina integrale | 49 | 49 |
| segale | 49 | 49 |
| avena | 50 | 60 |
| cioccolato al latte senza zucchero | 50 | 50 |
| couscous marocchino | 50 | 66 |
| grano saraceno | 50 | 58 |
| granoturco | 50 | 60 |
| linguine | 50 | 60 |
| miele | 50 | 60 |
| pane integrale | 50 | 60 |
| sushi | 50 | 55 |
| tortellini | 50 | 50 |
| ananas | 51 | 94 |
| vermicelli | 51 | 51 |
| mirtillo succo | 52 | 60 |
| pane di segale | 52 | 64 |
| tortilla di granoturco | 52 | 52 |
| barrette al cioccolato | 53 | 63 |
| biscotti weet-bix crusca d’avena | 53 | 61 |
| nachos | 53 | 73 |
| pane al latte | 53 | 63 |
| prugne | 53 | 53 |
| riso basmati | 53 | 61 |
| yogurt intero | 53 | 53 |
| biscotti weet-bix soia | 54 | 60 |
| muesli con frutta secca | 54 | 68 |
| patatine fritte confezionate | 54 | 87 |
| spaghetti | 54 | 79 |
| fichi secchi | 55 | 67 |
| isostar | 55 | 85 |
| latte condensato | 55 | 67 |
| merendine | 55 | 65 |
| polpa di pomodoro | 55 | 55 |
| popcorn | 55 | 90 |
| semolino | 55 | 94 |
| succo di frutta misto senza zucchero | 55 | 55 |
| pane d’orzo | 56 | 56 |
| ravioli | 56 | 56 |
| riso grano lungo parboiled | 56 | 56 |
| biscotti weet-bix | 57 | 65 |
| spaghetti cotti per 5 min | 58 | 58 |
| spaghetti di riso | 58 | 58 |
| maizena | 59 | 59 |
| couscous | 60 | 69 |
| gelato | 60 | 90 |
| gelato al cioccolato | 60 | 80 |
| pane bianco comune | 60 | 100 |
| papaya | 60 | 60 |
| saccarosio | 60 | 60 |
| succo di mela zuccherato | 60 | 60 |
| tapioca | 60 | 80 |
| biscotti oro saiwa | 61 | 67 |
| fanta | 62 | 74 |
| riso arborio | 62 | 76 |
| bastoncini di crusca | 63 | 63 |
| coca-cola | 63 | 63 |
| albicocche sciroppate | 64 | 64 |
| biscotti muesli | 64 | 72 |
| pere in scatola | 64 | 64 |
| zuppa di lenticchie in scatola | 64 | 64 |
| gatorade | 65 | 91 |
| patate al vapore | 65 | 93 |
| pan di spagna | 66 | 66 |
| patate novelle | 66 | 90 |
| porridge | 66 | 66 |
| riso istantaneo bollito per 1 min | 66 | 67 |
| brioches croissant | 67 | 67 |
| biscotti con farina di frumento | 68 | 72 |
| pesche sciroppate | 68 | 68 |
| succo di ananas | 68 | 68 |
| formelle frumento weetabix | 69 | 69 |
| piselli verdi | 69 | 69 |
| riso parboiled | 69 | 99 |
| creckers | 70 | 102 |
| lychee (cinesi) | 70 | 80 |
| pane | 70 | 70 |
| pane senza glutine | 70 | 80 |
| patate bollite | 70 | 104 |
| cioccolato | 71 | 71 |
| pane di segale | 71 | 71 |
| succo di pompelmo | 71 | 71 |
| arepa | 72 | 72 |
| kellogs special k | 72 | 96 |
| falafel tabbouleh | 74 | 98 |
| purè di patate | 74 | 100 |
| patate fritte croccanti | 75 | 124 |
| succo di arancia | 75 | 75 |
| tortellini al formaggio | 75 | 75 |
| zucca | 75 | 107 |
| patate dolci | 77 | 77 |
| torta paradiso | 77 | 77 |
| wafer alla vaniglia | 77 | 110 |
| banane | 78 | 78 |
| cereali dolci | 78 | 78 |
| fiocchi d’avena | 78 | 78 |
| patate al forno | 78 | 121 |
| biscotti da the | 79 | 79 |
| farina di avena | 79 | 79 |
| riso integrale (brown) | 79 | 79 |
| datteri secchi | 80 | 110 |
| gelatine | 80 | 80 |
| pane baguette | 80 | 110 |
| patate comuni bianche bollite | 80 | 80 |
| pizza | 80 | 80 |
| uva sultanina | 80 | 80 |
| cornflakes | 81 | 119 |
| riso bianco | 83 | 136 |
| pasticcio di carne | 84 | 84 |
| pizza al formaggio | 86 | 86 |
| zuppa di piselli | 86 | 86 |
| farina di fiocchi d’avena | 87 | 87 |
| hamburger | 87 | 87 |
| pane arabo farina bianca | 87 | 87 |
| riso al gelsomino | 90 | 120 |
| biscotto frollino | 91 | 91 |
| uva passa | 91 | 91 |
| maccheroni al formaggio | 92 | 92 |
| pane di segale | 92 | 92 |
| zucchero di canna | 92 | 92 |
| cocomero | 93 | 93 |
| timballo | 93 | 93 |
| gnocchi | 95 | 95 |
| cornetti | 96 | 96 |
| nocciole | 96 | 96 |
| barrette tipo mars | 97 | 97 |
| bibita all’arancia | 97 | 97 |
| pane integrale di frumento | 97 | 97 |
| frittelle | 98 | 98 |
| alcol | 100 | 100 |
| biscotti al frumento | 100 | 100 |
| carote (italia) | 100 | 112 |
| glucosio | 100 | 137 |
| melone | 103 | 103 |
| miele | 104 | 104 |
| panino | 104 | 104 |
| riso | 104 | 104 |
| corn chips | 105 | 105 |
| maltodestrine | 105 | 137 |
| cialde | 109 | 109 |
| dolcetti di riso | 110 | 110 |
| destrosio | 111 | 111 |
| gallette di riso | 113 | 113 |
| ciambella salata | 116 | 116 |
| patate al microonde | 117 | 117 |
| riso parboiled, basso amido | 124 | 124 |
| riso bianco, basso amido | 126 | 126 |
| riso istantaneo bollito per 6 min | 128 | 128 |
| riso soffiato | 128 | 128 |
| pane di frumento senza glutine | 129 | 129 |
| tavolette di glucosio | 146 | 146 |
| maltosio | 150 | 150 |
Via| The American Journal of Clinical Nutrition; Photo Credit| Thinkstock
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В современном обществе, где минуты – капитал, здания с высокой скоростью строительства стали реальным спасением для коммерции. Эти инновационные конструкции комбинируют в себе высокую прочность, финансовую выгоду и быстрый монтаж, что позволяет им первоклассным вариантом для разных коммерческих начинаний.
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