The glycaemic index is a key factor to consider when choosing food, especially if you are concerned about your health or weight. The higher the index, the higher the risk of a rapid rise in the rate ofsugarin the blood is high. This means that the body will produce a large amount of insulin, the hormone responsible for regulating sugar intake. As a result, blood sugar levels rise rapidly, then fall suddenly, causing fatigue and sometimes even malaise. Not to mention the associated risks such as snacks,Diabetes mellitus, obesity and cardiovascular disease......Read The Full Article>>.....Read The Full Article>>
It is therefore advisable to promote food with a low glycaemic index. For those who frequently consume pasta and rice, it is important to know this index.
Give preference to full versions of pasta and rice
“The more refined a cereal is (white), the higher its glycaemic index because the cereal has been devoid of all its fibers and contains only starch. This is to say, very large molecules composed of glucose. Starch is a complex carbohydrate whose absorption into the body will be slow, influenced by the long time needed by digestive enzymes to cut it into a multitude of small glucose molecules that can be easily assimilated.“’ explains Dr Corinne Chicheportiche Ayache, a nutritionist doctor in Paris.
This means that pasta or whole rice is preferable to their classic white version. But what do you do when you don’t like the full version of these starchy starches? Don’t worry, there are tricks.
You can modulate the absorption rate by cooking
Cooking, for example. “This is a very good way to modulate the rate of absorption of these glucose molecules by our body and thus influence the glycaemic index. The more cooked pasta and rice are, the higher the GI, the higher the pasta, the more the pasta is ‘al tooth’, the slower the absorption will be and therefore the GI will be low,’ the doctor continues.
Cooling, good tip
Another trick, theCoolingfood. If you cook shells and then let them cool in the refrigerator for 24 hours, their glycaemic index will decrease considerably. Of course, you have to like pasta salads because that is the only way to eat them. This phenomenon is called the retrogradation of the starch, which thus sees its structure being modified by the cold.
Associate rice and pasta with vegetables slows carbohydrate absorption
Finally, the last advice to lower this index, the food association. Eating vegetables with white pasta or white rice slows the absorption of carbohydrates thanks to the famous fibres. But one can only emphasize the value of whole rice or whole-grain, which, in addition to having a low glycemic index, contains many vitamins and minerals.
