Indice glicemico e carico glicemico: come scegliere i carboidrati

Indice glicemico carico glicemico come scegliere carboidrati

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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