Hace unos días me transmitíais la inquietud, hoy os la resuelvo de manera clara y sencilla al alcance de todos. Índice glucémico y carga glucémica, ¿Cuál es la diferencia?
El índice glucémico (IG) hace referencia a la velocidad con que se absorbe un alimento y eleva el nivel de glucosa en sangre. Un alimento con un alto índice glucémico elevará rápidamente tus niveles de glucosa y también te hará tener sensación de hambre antes. Por el contrario aquellos alimentos con bajo índice glucémico liberan lentamente el azúcar, por lo que te mantendrán saciado durante más tiempo.
En función del IG se considera:
- IG bajo: valores inferiores a 55
- IG medio: valores entre 56 y 69
- IG alto: valores superiores a 70
La carga glucémica (CG) no solo valora la rapidez de un alimento para elevar los niveles de azúcar sino que tiene en cuenta la ración de alimento. Es decir, para calcular la carga glucémica de un alimento debes dividir su IG entre 100 y multiplicar el resultado por los gramos de HC que contenga la cantidad que vayas a comer.
Ejemplo: Sandía, tiene un alto IG (72), pero su CG es baja (4,3) ya que en una ración de sandía de unos 100gr solo tendríamos 6 gr de hidratos.
Lo que es lo mismo: (IG x gr de carbohidratos que contiene la porción de alimento) entre 100.
Con esta explicación podemos ver que la carga glucémica, a diferencia del índice, no solo considera la velocidad de elevar el azúcar en sangre sino que tiene en cuenta la cantidad de hidratos del alimento y es por tanto un parámetro más completo a la hora de evaluar alimentos. Por eso un alimento de alto índice glucémico puede tener una carga glucémica baja, ya que se absorbe rápidamente pero tiene muy pocos hidratos de carbono.
En función de la CG se considera:
- Carga baja: menos de 10 (los que más debemos consumir, arroz, patata, pasta…)
- Carga media: entre 11 y 19
- Carga alta: igual o superior a 20
Con este artículo espero romper los esquemas sobre algunos alimentos, por ejemplo la piña, una fruta con un alto IG que tiene una baja CG y por tanto si es un alimento apto en dietas.
Comprender estos conceptos también es muy útil para diabéticos o los que trabajáis con ellos ya que es fundamental para controlar la diabetes y disminuir el riesgo de sufrir complicaciones, así mismo es fundamental en deportistas, debemos saber elegir alimentos con el adecuado IG y CG para garantizarnos un aporte energético correcto evitando pico insulínicos o hipoglucemias.
¡Cuidado con la cocina!
Cuando cocemos la pasta, zanahorias o multitud de alimentos más, estamos en cierta manera realizando el trabajo de las enzimas de nuestro cuerpo, por lo tanto cuando comemos el alimento ya no necesitamos tanto tiempo para asimilarlo, es decir, su CG aumenta. Cuanto más tiempo cuezas la pasta mayor será su carga glucémica.
Carga glucémica e índice glucémico son dos términos relativamente similares en cuanto a nombre, todos habéis oído sobre el índice glucémico pero muy pocos sobre la carga. No es todo tan fácil como parece, es el conocimiento de ambos conceptos lo que te permite hacer la dieta perfecta, la clave está en dejarte asesorar por el especialista adecuado.
Doble Grado en Ciencias de la Actividad Física y el Deporte y Nutrición Humana y Dietética.
Entrenadora Personal con certificación profesional.
Master en Fisicoculturismo y Fitness (IFBB y FEFF) además de múltiple formación en otras diplomaturas, idiomas y especializaciones relacionadas con el sector, esta profesional del sector centra su trayectoria en el mundo deportivo hace más de 10 años, y cuenta con la experiencia y talento necesarios para ayudar a cualquier persona a conseguir su objetivo, como entrenadora y deportista conoce lo difícil que es lograrlo sin la ayuda de un profesional cualificado.
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