Indice glicemico: come ridurlo a tavola
E’ ormai provato che una dieta adeguata si rivela fondamentale nella prevenzione e nella corretta gestione di patologie come il diabete, e in generale nel mantenimento di un organismo in salute; tutti sanno che un diabetico deve limitare, e molto, gli zuccheri semplici, ( saccarosio, miele, frutta molto dolce, biscotti e dolciumi in genere), ma forse è meno risaputo che dovrebbe anche preferire cibi a basso indice glicemico, molto importanti anche nelle diete orientate al dimagrimento.
I cibi che rallentano gli zuccheri
L’indice glicemico è un parametro che riflette la capacità e la velocità di un alimento di aumentare la glicemia, ovvero la concentrazione di glucosio nel sangue. In pratica, quando mangiamo un alimento ricco di carboidrati, il livello di glucosio nel sangue aumenta man mano che si vanno digerendo e assimilando gli amidi e gli zuccheri in esso contenuti. La velocità con cui il cibo viene digerito e assimilato cambia a seconda dell’alimento che assumiamo e viene misurato tramite l’indice glicemico. Per questo motivo, la lista di cibi da limitare include anche alimenti dal gusto non dolce che, però, hanno un alto indice glicemico, come pane bianco, patate, gallette di riso e riso eccetto il Basmati e quello integrale. In generale, si può affermare che gli alimenti a basso indice glicemico sono soprattutto quelli ricchi di fibre, le quali rallentano lo svuotamento gastrico, diminuendo la velocità con cui gli zuccheri entrano nel circolo sanguigno. Alcuni esempi sono: pane integrale e di segale, riso Basmati e integrale, pane e pasta integrale, spaghetti di soia, pasta al farro, avena, farro, miglio, quinoa, grano saraceno e tutti i cereali e le farine integrali in genere. Molto indicati da questo punto di vista sono anche i legumi.
Gli accoppiamenti giusti
E’ importante sapere, inoltre, che le proteine e grassi abbassano l’indice glicemico. Quindi, via libera ad abbinamenti come pasta e fagioli o riso e piselli. Oppure, per lo stesso motivo, possiamo spalmare della ricotta fresca su una fetta di pane o mettere il parmigiano sopra la pasta. Oltre ai cibi a basso indice glicemico, nell’alimentazione del diabetico non dovrebbero mancare alimenti utili nel contrastare un aumento eccessivo della glicemia. Ne esistono molti, ma tra cui ricordiamo la cannella contro l’ insulinoresistenza, il topinambur (ricco di inulina, fibra che tiene a bada la glicemia) e funghi giapponesi medicinali che prevengono la sindrome metabolica.
Alimenti… amici
Edamame
Sono fagioli freschi della soia, raccolti ancora acerbi. Le persone che soffrono di diabete traggono benefici delle proteine della soia, efficaci nel ridurre l’insulino – resistenza, i danni ai reni e quelli al fegato. Inoltre, la soia contiene lecitina, che ha un effetto ipocolesterolemizzante, utile a prevenire le complicanze cardiovascolari del diabete.
Farina integrale
E’ più ricca di fibre rispetto a quella 00 poiché mantiene la crusca, la parte più esterna del chicco. Non fatevi ingannare dal colore: bisogna leggere attentamente le etichette nutrizionali per capire se
è presente in percentuale ridotta rispetto alla farina bianca,
in questo caso l’indice glicemico aumenterebbe.
Cannella
Una spezia che non dovrebbe mai mancare nel menù di un diabetico: studi autorevoli hanno dimostrato che agisce quasi
come un farmaco nel contrastare l’iperglicemia. Pare che sia sufficiente mezzo cucchiaino di cannella al giorno per ridurre in modo significativo i livelli di zucchero nel sangue dei diabetici.
Riso Basmati
Il riso bianco, rispetto alla pasta, ha un indice glicemico molto alto e, per questo motivo è sconsigliato a chi soffre di diabete e iperglicemia, questo non vale però per il Basmati, un riso indiano dalla forma allungata: infatti, pur essendo bianco, ha un indice glicemico basso e può essere consumato in tranquillità, allo stesso modo del riso integrale.
Cavolo rosso
Contiene sulforafano, sostanza che è stata al centro dell’interesse della ricerca scientifica per le sue potenti capacità antitumorali. Questo composto si è rivelato molto utile anche per le persone affette da diabete, dal momento che contribuisce a riparare i
danni all’apparato cardiovascolare provocati dalle l’iperglicemia.
Stevia
L’estratto delle foglie della stevia rappresenta un dolcificante naturale non calorico, molto più dolce dello zucchero, utile in caso di diabete, è da preferire ai dolcificanti di origine artificiale come l’aspartame e la saccarina. Inoltre, si pensa che la stevia possa avere effetti benefici sul metabolismo glucidico.
Grano saraceno
Alimento molto interessante per chi soffre di disturbi metabolici come il diabete perché, grazie all’elevato contenuto di fibre, possiede un indice glicemico tra i più bassi e, inoltre, contiene
una sostanza che sembrerebbe legata una maggiore produzione di insulina.
Albicocche secche o disidratate
Sfiziose, sane e con un indice glicemico basso, sono una buona scelta perché vuole soddisfare la propria voglia di dolciumi senza impattare troppo sulla glicemia. Attenzione però scegliete quelle che nella preparazione non sono state addizionate con lo zucchero.
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