Índice Glicêmico - Entenda o que é

O índice glicêmico se refere ao impacto que cada alimento contendo carboidrato tem nos níveis de glicose sanguíneos.
Na avaliação do índice glicêmico, todos os alimentos são comparados com algum alimento referência, como a glicose ou o pão branco, e a partir daí, classificados em baixo, médio e alto índice glicêmico.

Alto índice glicêmico

  • carboidratos que são rapidamente absorvidos após a ingestão.

Baixo índice glicêmico

  • carboidratos que se decompõem lentamente, liberando glicose aos poucos na corrente sanguínea.

Para uma pessoa que necessita perder gordura, alimentos com baixo índice glicêmico apresentam vantagens. Já alguns atletas podem se beneficiar do uso de alimentos com alto indicie glicêmico durante ou após alguns treinos e/ou competições para a recuperação adequada do glicogênio muscular.

Fatores que interferem no IG

  • Processamento – Alimentos integrais possuem menor IG do que os mais refinados.
  • Maturidade – alimentos maduros possuem IG maior do que os imaturos.
  • Preparação – alimentos mais manipulados, cortados, triturados, acabam tendo um IG maior do que os mesmos inteiros. Alimentos cozidos, assados, também possuem IG maior quando comparados aos crus.
  • Presença de outros macronutrientes – a interação de outros nutrientes, como proteínas e gorduras, com os carboidratos, tende a atenuar o IG.
  • Fibras – a presença de fibras na refeição também reduz o IG da refeição.

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