{"id":2248,"date":"2016-10-13T15:01:57","date_gmt":"2016-10-13T14:01:57","guid":{"rendered":"http:\/\/www.stefaneguilbaud.com\/blog\/?p=2248"},"modified":"2016-10-13T15:56:49","modified_gmt":"2016-10-13T14:56:49","slug":"les-5-raisons-qui-font-baisser-ou-augmenter-un-index-glycemique","status":"publish","type":"post","link":"https:\/\/www.stefaneguilbaud.com\/blog\/?p=2248","title":{"rendered":"Les 5 raisons qui font baisser ou augmenter un index glyc\u00e9mique ?"},"content":{"rendered":"

Tout le monde a d\u00e9j\u00e0 entendu parler des index glyc\u00e9miques (IG) ?
\nLes m\u00e9dias commencent \u00e0 s’int\u00e9resser \u00e0 cet outil, bien plus s\u00e9rieux que la notion de\u00a0sucres rapides, lents, complexes\u00a0ou\u00a0simples.
\nDans\u00a0un pays ou le gras est encore\u00a0fustig\u00e9 et le sucre magnifi\u00e9 gr\u00e2ce\u00a0\u00e0 un puissant r\u00e9seau lobbyiste<\/a>, il n’est pas rare non plus\u00a0de lire tout et n’importe quoi sur les glucides.
\nCertains magazines, obnubil\u00e9s par la sortie rapide d’un hors s\u00e9rie sur les\u00a0r\u00e9gimes, ne sont m\u00eame\u00a0pas capables de se rendre compte que leur r\u00e9dactrice en chef a litt\u00e9ralement plagi\u00e9\u00a0les pseudo informations sur des\u00a0sites \u201csponsoris\u00e9s\u201d. Les sch\u00e9mas datant des ann\u00e9es 70 y sont d\u00e9pass\u00e9s, il\u00a0ne font pas avancer la sant\u00e9 et vont m\u00eame\u00a0jusqu’\u00e0 d\u00e9truire l’once de volont\u00e9 des consommateurs tant ils sont contre-productifs.<\/p>\n

On y retrouve souvent
\n1 \u2022 La notion \u201cphysiologique\u201d du sucre [simple, complexe, rapide, lent] dont on se fout, car il n’a que peu d’influence sur le r\u00e9gime final.
\nOn peut lire encore, dans des magazines sant\u00e9 ou sportifs\u00a0: \u201cManger des sucres lents et complexes pour calmer votre faim\u201d.<\/em>
\n2 \u2022 L’encouragement \u00e0 l’abondance concernant\u00a0les f\u00e9culents, c\u00e9r\u00e9ales avec l’effet aggravant de\u00a0fustiger le gras.
\nOn peut lire encore, dans un livre \u00e9crit par un nutritionniste \u00a0: \u201cManger souvent de la pomme terre vapeur, nature, surtout sans ajout de\u00a0gras\u201d.<\/em>
\n3 \u2022 Le comptage des calories, qui est une h\u00e9r\u00e9sie et une connerie monumentale tant le crit\u00e8re est totalement d\u00e9corr\u00e9l\u00e9 de la qualit\u00e9 des calories.
\nOn peut lire encore dans un livre \u00e9crit par un docteur : \u201c3000 calories chez votre belle-m\u00e8re sont identiques \u00e0 3000 calories d’un fast food\u201d.<\/em><\/p>\n

Tout cela n’est pas tr\u00e8s s\u00e9rieux, et il suffit de prendre du recul pour se rendre compte que tous ces r\u00e9gimes ne fonctionnent pas.
\nPar contre, si on s’int\u00e9resse un tant soit peu, \u00e0 la\u00a0fa\u00e7on dont notre corps et plus pr\u00e9cis\u00e9ment notre pancr\u00e9as r\u00e9agi face \u00e0 une absorption de glucides, en surproduisant de l’insuline, alors on s’int\u00e9resse enfin aux index glyc\u00e9miques (IG) [en savoir plus<\/a>].<\/p>\n

Mais ! Lorsque vous\u00a0commencez \u00e0 expliquer qu’une tartine de pain avec de la\u00a0confiture poss\u00e8de\u00a0un indice glyc\u00e9mique \u00e9lev\u00e9, et que celui-ci chutera en ajoutant une lichette de\u00a0beurre ! Alors l\u00e0, l’assembl\u00e9e vous regarde avec inqui\u00e9tude,\u00a0car vous \u00eates en train de d\u00e9monter\u00a0un sch\u00e9ma archa\u00efque qui trainait depuis les ann\u00e9es 70.<\/p>\n

C’est pourquoi j’ai r\u00e9alis\u00e9 cette illustration d’apr\u00e8s un article de Thierry Souccar<\/a> sur la base du livre\u00a0\u201cLe Nouveau R\u00e9gime IG<\/strong>\u201d de Elvire N\u00e9rin et Ang\u00e9lique Houlbert.\u00a0Vous allez y (re)d\u00e9couvrir qu’un aliment modifiera son index glyc\u00e9mique (et donc vous fera grossir ou non selon si le chiffre est \u00e9lev\u00e9 ou non), en fonction de 5 crit\u00e8res.<\/p>\n

Pour m\u00e9mo, j’appelle\u00a0cela le\u00a0FACTA<\/strong> (Fibre Amidon Cuisson Transformation Ajout):<\/p>\n

#1 Fibres\u00a0:<\/strong>\u00a0La pr\u00e9sence de fibres \u201csolubles\u201d ou \u201cinsolubles\u201d modifie\u00a0l’IG.
\n#2 Amidons\u00a0:<\/strong>\u00a0La pr\u00e9sence d’amidons de\u00a0type \u201camylose\u201d ou \u201camylopectine\u201d modifie l’IG.
\n#3 Cuisson :<\/strong> Le mode de cuisson\u00a0modifie\u00a0l’IG.
\n#4 Transformation :<\/strong> L’aliment transform\u00e9 subit une modification majeure et cela modifie\u00a0l’IG.
\n#5 Ajouts :<\/strong> Graisses, prot\u00e9ines, acidit\u00e9, gluten peuvent \u00eatre des facteurs de r\u00e9duction de l’IG.<\/p>\n

Tout est expliqu\u00e9. T\u00e9l\u00e9chargez l’illustration ci-jointe :
\n\"igwhat\"<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Tout le monde a d\u00e9j\u00e0 entendu parler des index glyc\u00e9miques (IG) ? Les m\u00e9dias commencent \u00e0 s’int\u00e9resser \u00e0 cet outil, bien plus s\u00e9rieux que la … <\/p>\n","protected":false},"author":1,"featured_media":2249,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1,9],"tags":[],"class_list":["post-2248","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentation","category-dossiers"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.stefaneguilbaud.com\/blog\/wp-content\/uploads\/2016\/10\/aaaaaa.jpg?fit=800%2C435&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p8a0UX-Ag","jetpack-related-posts":[{"id":3979,"url":"https:\/\/www.stefaneguilbaud.com\/blog\/?p=3979","url_meta":{"origin":2248,"position":0},"title":"Un mod\u00e8le publicitaire\u2026 obsol\u00e8te ?","author":"SG","date":"4 mai 2023","format":false,"excerpt":"IN SITU MEDIA AGACUS ! 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