Foods with a low glycemic index are products which, by virtue of their chemical composition and the relative impact on the organism, cause a moderate rise in blood sugar.
(mg / dl), is the stimulating agent of pancreatic insulin secretion; the latter is the anabolic hormone most responsible for adipose accumulation.
Foods with a low glycemic index should therefore be characterized by a low insulin index (reduced ability to stimulate insulin, with low stimulation of adipose accumulation); however, recent studies have shown that:
- While glucose is the MAJOR insulin stimulant, it is not the only nutrient capable of doing so
- Even by taking fatty acids and especially amino acids (proteins), it is possible to significantly stimulate the release of insulin.
In the following article we will deal in more detail with foods with a low glycemic index; however, it is necessary to reiterate that "glycemic index" IS NOT "NECESSARILY synonymous with" insulin index ".
, and released back into the blood in the form of glucose; in other words, the glycemic index corresponds to the speed with which blood sugar rises after a meal (we leave other more accurate definitions to the scientific literature). This characteristic of foods varies according to some factors: chemical composition in macronutrients (carbohydrates, proteins and lipids), relative digestibility, molecular structure of carbohydrates (simple or complex, glucose, fructose or galactose), quantity of VISCOSE FIBERS, presence of free amino acids and prevalence of some amino acids over others, etc.
In general, foods with a low glycemic index are characterized by: the presence of viscous fibers in sustained doses, high quantities of water, complex carbohydrates or monosaccharides that require hepatic transformation into glucose (fructose and galactose), the presence of lipids, presence of slightly denatured proteins and insufficient cooking or over cooking; all these factors contribute to reducing the glycemic index of a food and of the complete meal.
and, reading here and there, it would seem that this characteristic appears really more important than the chemical-nutritional nature of the foods in question (carbohydrates, proteins, lipids) or the portions with which they are consumed. IT IS NOT SO"!Foods with a low glycemic index are absolutely recommended and, without a doubt, have a better metabolic impact than that of medium or high glycemic index foods; however, the glycemic index of foods directly subordinates to any association with other foods (therefore it would be more correct to speak of the glycemic index of the meal) and to the degree / type of cooking to which they are subjected. Furthermore, even considering that the presence of proteins and (above all) of fats contributes to the reduction of the glycemic index itself, we remind you that:
- Lipids are a "ready to deposit" substrate
- Dietary protein amino acids (such as carbohydrates), if in excess, are converted and stored in the form of fat.
This statement should lead readers to reflect on the fact that, on balance, the glycemic index is a characteristic that subordinates the energy density of the foods themselves. Furthermore, assuming that these are foods with a low glycemic index with a modest content of proteins and lipids, we remind you that even the portion of the food introduced has a "fundamental importance since it determines the" glycemic load ", that is the overall" quantity "of glucose. finally poured into the circulatory stream; it goes without saying that the greater the amount of glucose in the blood, the greater the pancreatic urge to produce insulin.
", and others a" solution of glucose and water "(recommended, since glucose should be the nutrient that boasts the greatest insulin-stimulating power). The only major flaw in this kind of estimate is the experimental variability, that is: each Research body that has observed the glycemic impact of foods has obtained results (sometimes little, sometimes very) different from each other; the variables that could have had the greatest impact on this diversity are: level of food ripeness, sample / subjects research, cooking level, degree of hydration of food.Below we will report those that, univocally, have been classified as foods with a low glycemic index (the values refer to the comparison with the glucose solution, with a value equal to 100). I urge readers to pay particular attention to food claims as, where it is not specified, no heat treatment "should" have been applied. On the other hand, the doubt arises that some data may have been omitted or neglected, since the administration of legumes and raw cereals would not always be easy to apply, risking the onset of some side effects affecting the intestine (due to non-digestible components) However, considering that foods with a high glycemic index reach values even higher than those of the glucose solution itself (e.g. maltodextrin or other artifact foods), I think that an increase of some points with cooking may result in Of course, foods with a low glycemic index, even after cooking, will never exceed the threshold of 50-55 points (in my opinion, still assessable as medium-low glycemic index). Among these, there are some autumn foods with low glycemic index.
Zucchini, avocado, tofu, ginger, soy, spinach, shallot, celery, radish, black currant, rhubarb, leek, pine nut, pistachio, peppers, Genoese pesto, olives, chilli, walnuts, hazelnut, lupine, almond, salad (various ), endive, sprouts, champignons, fennel, tegolini, carob flour, brusca grass, bran (various), onion, sauerkraut, cucumber, pickled cucumber, Brussels sprouts, cabbage, cauliflower, broccoli, chard, asparagus, peanuts, cashews, common alchechengi, agave syrup
Lemon juice (natural), soy yogurt, cooking soy, tamari sauce (natural), ratatouille or caponata, eggplant, bamboo shoots, granular fructose, heart of palm, dark chocolate (> 85%), artichoke, Antillean cherries, bitter cocoa, gooseberries or kiwis, skimmed yogurt
Pumpkin seeds, currants, whole hazelnut puree, whole almond puree, dried peas, peanut paste, pearl barley, blackberries, green lentils, raspberry, hummus, strawberries, soy flour, kidney bean, mung bean (soy), dark chocolate (70%), cherries
Soy vermicelli, sassefrica, turnips, grapefruit, tomatoes, pears, sugar-free jam, mandarin / clementine, yellow lentils, lentils, skimmed milk, whole milk powder, oat milk, soy milk, almond milk, fruit of the passion, candied fruit, ricotta, chickpeas, carrots (raw), raw beetroot, garlic, apricots
Flavored Soy Yogurt, WasaTM Fiber, Durum Wheat Vermicelli, Tomato Juice, Mustard, Celeriac, Tomato Puree, Wild Rice, Quinoa, White Almond Puree, Plums, Sun Dried Tomatoes, Fresh Peas, Nectarines, Peaches, Essene bread, dehydrated apples, apples, compote apples, pomegranate, apple-cinnamon, quince, ancestral corn, linseed, sesame seeds, poppy seeds, brewer's yeast, dry yeast, sunflower seeds, cream ice cream with fructose, fig, chickpea flour, falafel, red beans, black beans, borlotti beans, canned chickpeas, cassoulet, cannellini beans, azuki.
