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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