Newsgroup: it.salute.alimentazione
Titolo: Come abbassare l'Indice glicemico dei pasti

Premesso che l'IG è solo uno dei tanti aspetti da tenere d'occhio, non
certo l'unico, e che l'IG varia molto a seconda della varietà esatta
dell'alimento, della cottura, ecc... ecco comunque alcuni consigli pratici
trovati online  (segue mia traduzione alla buona e al volo!...)
Che ne pensate?
================
http://www.diet-i.com/glycemic-index-advice.htm
How to Switch to a Lower Glycemic Index Diet
(Come passare a un'alimentazione con un più basso indice glicemico)
    * Use breakfast cereals based on oats, barley and bran.
(Come cereali per la prima colazione: avena, orzo e crusca)
    * Use dense, chewy breads made with whole seeds, not white bread.
(Come pane, quello più compatto e con una certa consistenza, fatto con semi 
interi, non il pane bianco) 
    * Eat less potatoes, but more al dente pasta.
(Mangia meno patate, ma più pasta al dente)
 
    * Choose basmati rather than white rice.
(Usa riso integrale Basmati piuttosto che riso bianco)
 
    * Enjoy all types of vegetables.
(Gustati tutti i tipi di ortaggi e verdure)
    * Eat plenty of salad vegetables with vinaigrette dressing.
(Mangia abbondate insalata, condita con olio, aceto ed erbe aromatiche)
 
   * Balance a meal containing high glycemic index foods with extra low-GI 
foods.
(Equilibra un pasto che contiene cibi ad alto IG con dei cibi a basso IG)
   * Adding food acids (like citrus fruits) helps slow stomach emptying and 
reduce glycemic response.
 (Aggiungi cibi acidi, come gli agrumi, che rallentare lo svuotamento dello 
stomaco e abbassano la risposta glicemica)
   * Eat fewer sugary foods like cookies, cakes, candy, and soft-drinks
(Mangia meno dolci, biscotti, torte, caramelle e bevi meno bevande 
dolcificate).
========================
http://www.annecollins.com/low-gi-foods.htm
Healthy Low-GI Foods At-a-Glance
(Cibi salutari a basso IG... a colpo d'occhio!)
/nota: ho saltato le categorie più ovvie e scontate, come frutta, verdura, 
legumi, alimenti senza carbo, ecc.)
[...]
Bread
Any wholegrain or stone-ground breads, any 100% wholewheat bread, 
pumpernickel or rye bread
(Pane: qualsiasi pane che contiene granelli interi [???] o di farina 
macinata a pietra, qualsiasi pane al 100% di grano integrale, pumpernickel 
o pane di segale)
Oats and Oatbran
Add to cereal or recipes
(Avena e crusca d'avena: aggiungile ai cereali o alle ricette)
Rice
Basmati, long grain brown rice, Uncle Ben's Converted long grain
(Riso: Basmati, riso scuro a chicchi lunghi, riso "Uncle Ben's Converted" a 
chicchi lunghi)
Pasta
Most types are fine
(Pasta: la maggior parte dei tipi va bene)
Couscous
Served like rice
(Cous cous: servito come il riso) 
/mia nota: ma il bulgur, a grani più grossi, ha un IG più basso del cous 
cous
Noodles
Dried thin egg noodles
(Tagliatelle: secche all'uovo sottili) [????]
[...]
Dried Fruits
Apricots, berries, figs, prunes
(Frutta secca: albicocche, mirtilli e altri frutti a bacca, fichi, prugne)
[??? ma non sono molto dolci???]
Nuts
Peanuts, walnuts, Brazils
(Frutta secca a guscio: Arachidi, noci, noci brasiliane)
 
[...]
Condiments
Lemon juice, soy, chili sauce
(Condimenti: succo di limone, salsa di soia, salsa chili)
==============================

 certo l'unico,
Ecco quindi altre considerazioni per non farsi *sviare* dall'Indice
glicemico. Oltre all'IG, è importante guardare alle caratteristiche
dell'alimento, ai nutrienti che apporta, alle combinazioni in cui viene
consumato...
====
http://www.annecollins.com/diets/glycemic-index.htm
[...]
But, when it comes to weight loss and nutrition, the Glycemic Index is only
part of the jigsaw.
For example:
    * The GI rating of steamed potato is 50% higher than the GI rating for
a Snickers bar.
      Does this mean we should replace potatoes in our diet with Snickers
bars? I don't think so.
    * The GI rating of white rice is only 3 points higher than Brown rice.
      Does this mean it doesn't matter which type of rice we choose? I
don't think so. Brown rice is full of wholegrain goodness.
A Snickers bar is not a good diet food and white rice contains
significantly less nutrition than brown rice.Yet if we were guided
exclusively by the Glycemic Index we would choose Snickers bars rather than
steamed potatoes and see no difference between white and brown rice. The
Moral? The Glycemic Index is only one important part of the weight loss and
nutrition jigsaw. Other factors, including calories, saturated-fat content
and general nutritional requirements are important considerations in
choosing a healthy weight loss diet.
[...]
GI Ratings are for Individual Foods - not Combinations of Foods
As pointed out by the American Diabetes Association (ADA), the differences
in rates of digestion ranked by the Glycemic Index are not as great as they
appear. The ADA says that differences in the GI ratings of many foods are
less accurate when foods are eaten together at mealtimes. For example,
jelly/jam is a food with a high GI rating. But when eaten with (say)
wholemeal bread as part of a meal or snack - the combination of the jelly +
bread is digested more slowly and should therefore merit a lower GI rating.
==============================

 (Mangia meno patate, ma più pasta al dente)
Spiegazione di ciò:
Q: Why does pasta have a low GI?
A: Pasta has a low GI because of the physical entrapment of ungelatinised
starch granules in a sponge-like network of protein (gluten) molecules in
the pasta dough. Pasta is unique in this regard. As a result, pastas of any
shape and size have a fairly low GI (30 to 60). Asian noodles such as
hokkein, udon and rice vermicelli also have low to intermediate GI values.
http://www.glycemicindex.com/faq.htm
Inoltre, alcuni alimenti come le patate sono *molto* variabili nell'indice
glicemico a seconda del tipo, e della cottura:
Q: Why does some variability occur in the GI for the same food types? For
example, baked      potato has GIs that vary from 56 to 111, a factor of 2.
[...]
2) The variability among different types of potatoes, rices, and oats is
REAL. They contain different types of starch (amylose, amylopectin) and
that affects the degree of starch gelatinisation. 
Come detto tante volte, cmq, non c'è solo l'Indice glicemico da
considerare.... 
ma per esempio anche le quantità delle porzioni...
Q: Does the GI increase with serving size? If I eat twice as much, does the
GI double?
A: The GI always remains the same, even if you double the amount of
carbohydrate in your meal. This is because the GI is a relative ranking of
foods containing the "same amount" of carbohydrate. But if you double the
amount of food you eat, you should expect to see a higher blood glucose
response - ie, your glucose levels will reach a higher peak and take longer
to return to baseline compared with a normal serve.
e non basta un IG più basso per preferire un alimento, vedi per esempio
patatine fritte  :)
Q: Some high fat foods have a low GI. Doesn't this give a falsely
favourable impression of      that food?
A: Yes it does, especially if the fat is saturated fat. The GI value of
potato chips or french fries is lowerthan baked potatoes. 
[...]