Carbohydrates are good for health and are necessary to supply energy to our body. Experts confirm this and recommend paying attention to the glycemic index. A lower glycemic index means less insulin in the circulation and lighter work for the pancreas.
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I carbohydrates they are good for health and are necessary to supply energy to our body. The experts they confirm it and recommend paying attention toindex glicemico. A lower glycemic index means less insulin circulating in the body and lighter work for the pancreas.
Eliminating carbohydrates in an attempt to lose weight is wrong, but it could be useful, especially for those who want to keep the figure, to learn to prefer foods with carbohydrates that have a lower glycemic index. The simplest example? Our beloved pasta.
La durum wheat semolinais cooked al dente, has a glycemic index of 45. This value can increase if cooking is prolonged and a similar argument also applies to other foods, such as rice. The experts divide the foods into three categories depending on their glycemic index (GI).
The main reference value for the glycemic index is given by the glucose, to which a IG paired to 100. Carbohydrates ad high GI have a value from 70 upwards. L' medium GI is between 56 and 69. Foods ad Low GI have a value less than 56. Therefore, durum wheat semolina pasta cooked al dente has a GI that can be considered low.
The glycemic index measures how quickly the value of the blood sugar goes up after taking a food containing 50 grams of carbohydrates. It should be noted that the wholemeal flours they have a lower GI than refined flours. Among the cereals with the lowest GI we findbarley.
A food with an unusual behavior to be taken into account is the potatoes. Beware of them cooking. Microwaved potatoes have a GI of 117, if steamed the GI is 93, while the GI of boiled potatoes is 77. As for rice, its GI can be very high, even of 104, but if we choose the basmati ricefor example, the glycemic index is only 53.
A ploy to reduce the glycemic index of one's diet? Include in your meals high-fiber foods, as explained by Livia Augustin, an expert at St. Michael's Hospital in Toronto. In her opinion, it is good that they are present in the diet unrefined grains e vegetable, such as beans (IG 21-32), chickpeas (IG 22-34) and lentils (IG 42). The new indications on carbohydrates come from the leading international nutrition experts, who signed the first International Document on the Glycemic Index.
Marta Albè
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