I legumi mantengono sotto controllo l’indice glicemico

legumi Semaforo verde per i legumi nella dieta: secondo gli esperti sono l’ideale per tenere sotto controllo la glicemia, il diabete e per ridurre il rischio di malattie cardiovascolari. Il consiglio proviene dai ricercatori dell’Università di Toronto e dell’Ospedale S. Michele in Canada che hanno anche pubblicato i risultati dello studio sull’Archives of Internal Medicine di JAMA

Via libera, quindi, a piselli, ceci, lenticchie, fave e soia i quali, grazie a loro basso indice glicemico permettono di controllare il livello della glicemia nel sangue e, quindi prevenire malattie come quelle coronariche o come il diabete, oltre a mantenersi in salute.

Lo studio in questione ha coinvolto 121 pazienti affetti da diabete mellito di tipo 2 in modo da poter valutare l’effetto dei legumi sul controllo glicemico, i livelli di lipidi nel siero e la pressione sanguigna. I pazienti sono stati suddivisi in due gruppi e hanno dovuto seguire una dieta a basso indice glicemico oppure una dieta standard per la durata di tre mesi; gli appartenenti al gruppo basso indice glicemico dovevano assumere una tazza al giorno di legumi, gli altri invece dovevano solo consumare cereali integrali per aumentare l’apporto di fibre insolubili.

Già dai primi risultati è emersa l’efficacia della dieta a basso indice glicemico tramite l’assunzione di legumi. Spiegano gli esperti:

In conclusione, il consumo di legumi di circa 190 g al giorno sembra contribuire utilmente a una dieta a basso IG (indice glicemico) e nel ridurre il rischio di CHD (malattia coronarica) attraverso una riduzione della pressione sanguigna. La differenza nella riduzione dei valori di emoglobina tra la dieta con i legumi e la dieta con i cereali integrali era di circa due punti percentuale: ossia si è rimarcata una riduzione dello 0,5% per la dieta ricca di legumi e dello 0,3% per la dieta ricca di cereali integrali.

Insomma, visti i vantaggi in termini di salute non resta che integrare la nostra dieta con i legumi, anche considerando il fatto che sono molto versatili e si prestano a diverse preparazioni culinarie.

 

[Fonte]
Photo Credit | Thinkstock

 

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