Indice glicemico: cos’è e come mantenerlo sotto controllo

indice glicemico

L’indice glicemico (IG) di un alimento rappresenta la velocità con cui aumenta la glicemia, cioè la concentrazione di glucosio nel sangue, in seguito alla sua assunzione. L’IG è espresso in centesimi, quindi, a seconda del picco raggiunto, i cibi sono divisi in tre classi: a basso indice glicemico, cioè inferiori a 40, medio, cioè tra 40 e 70, e alto, vale a dire maggiore di 70.

Tanto per fare un esempio, le patate lesse hanno un indice glicemico pari a 70, decisamente più alto rispetto alla pasta cotta al dente che ha un IG pari a 45; la pasta al dente ha un indice inferiore a quella scotta, perché le molecole non sono già rotte dalla cottura e il cibo si trasforma più lentamente in glucosio.

In sintesi, i regimi basati su questo valore reputano favorevoli, perché a basso IG, tutta la verdura, tranne le patate, quasi tutta la frutta, alcuni cereali, come orzo e avena, e sfavorevoli tutti i carboidrati raffinati, vale a dire pasta, pane, riso, dolci e zuccheri.

Con la scoperta che un eccesso di carboidrati è dannoso tanto quanto uno di grassi, negli ultimi l’IG ha assunto molta importanza, ma attenzione: la sua misurazione è soggetta a molte variazioni, anche significative. Dipende, infatti, da più fattori, oltre che dal tipo di alimento, anche dalla cottura; per esempio, l’IG di un cibo diminuisce se si aggiungono grassi proteine, perché la digestione è più difficile e i carboidrati contenuti vanno in circolo più lentamente: insomma, l’IG non è valore assoluto.

Il modo migliore per restare in forma è seguire un’alimentazione equilibrata, dove carboidrati, proteine e grassi sono ripartiti in modo uniforme durante la giornata e dove i primi rappresentano il 55% delle calorie giornaliere: in questo modo, infatti, il carico glicemico è assolutamente sotto controllo, non solo: l’assunzione costante di verdure e frutta garantisce l’abbassamento dell’IG dei cibi più a rischio.

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166 commenti su “Indice glicemico: cos’è e come mantenerlo sotto controllo”

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