HomeHEALTHA gluten-free diet to keep the glycemic index stable

A gluten-free diet to keep the glycemic index stable

What relationship exists between the celiac disease and the glycemic index?

First of all, let’s try to understand what the glycemic index is and what eating habits should be adopted to keep it low.

What is the glycemic index?

The glycemic index, often known by the acronym GI, is a parameter that indicates the speed and capacity with which a food raises blood sugar level.

In practice, when a food rich in carbohydrates is ingested, the glucose level increases as the sugars and starches it contains are assimilated.

The glycemic index, therefore, classifies each food based on their ability to influence in the “spikes” of blood sugar.

The disadvantages of following a gluten-free diet

Some studies indicate that following a gluten-free diet has significant disadvantages.

For example, the gluten-free processed grain products (such as bread, cereal, and crackers) tend to be lower in:

while they have a higher fat and carbohydrate content.

A study showed that those who follow a gluten-free diet consume in general more fat and carbs than the groups that do not follow it.

Therefore, a gluten-free diet can increase the risk of suffering from certain nutritional deficiencies, especially B vitamins, iron and minerals.

Also, gluten-free products are still quite a bit more expensive.

Celiac disease and glycemic index: what is the relationship?

The gluten free dietwhich is the only mandatory treatment that celiacs can undergo, usually exposes celiacs to nutritional imbalances. For example, an increase in calories, saturated fat, and carbohydrates, along with a low intake of vitamins, fiber, and minerals.

Immediately after the diagnosis of celiac disease, there is a general tendency to consume similar gluten free alternative foods those that were eaten before.

However, in most cases, industrial gluten-free products have more fatsalt and sugar.

For this reason, they can promote weight gain and a greater exposure to the risk of diabetes.

In addition, many gluten-free preparations often involve the use of ingredients, such as rice and corn flour, that have a high glycemic index.

There is another component that affects the correlation between celiac disease and the glycemic index. Celiacs, not being able to consume whole grains with gluten (except rice and the oatmeal allowed), are deprived of foods very rich in fiber and with a lower glycemic index.

The gluten-free diet to keep the glycemic index low

How to manage the relationship between celiac disease or gluten intolerance and blood sugar concentration

First of all, it is good to know the gluten free food with a low glycemic index.

In this way, one learns to eat better, to control hunger and to prevent diseases such as diabetes.

In general, the foods with a low glycemic index are mainly the rich in fiberwhich, by slowing down gastric emptying, decrease the rate at which sugars enter the bloodstream.

Often, however, as we have already pointed out, a celiac’s diet is poorer in fiber. Therefore, the celiac should enrich their diet with:

  • fruit
  • vegetables
  • cereals
  • legumes.

As for the fruits, the raspberries and berries are especially rich, while among the vegetables, you have to prefer the red cabbagebroccoli, artichokes and green beans, chicory, fennel, etc.

Among the gluten-free cereals and pseudocereals, millet, buckwheatthe quinoa and brown rice or basmati.

When there is a lack of fiber, the consumption of legumes is essential. In this case, the legume pasta can come to the rescue.

Fusilli, penne, and spaghetti made with lentils, beans, peas, chickpeas, and soybeans are increasingly appearing on the shelves of supermarkets and health food stores.

The soyin particular, is a useful food for celiacs and diabetics, because it reduces insulin resistance and contains lecithin, which counteracts cardiovascular complications.

Yes to the single dish

The advice is to consume a single meal 2-3 times a week consisting of the following

  • 50 g of cerealspreferably whole grain
  • 50 g of dried legumes or 150 g of fresh legumes, to have a complete meal without causing an excessive glycemic peak.

What foods allow you to keep your weight under control?

Consume foods with a low glycemic index It is also essential when following a slimming diet. When foods with a high glycemic index are consumed, the blood glucose rises sharplybut it falls with the same speed.

The short-lived feeling of satiety time, which tempts you to eat more, with the risk of gaining more weight.

On the contrary, by consuming a food with a low glycemic index, the feeling of satiety lasts longer and less appetite.

Also in this case, foods rich in fiber play an important role. They are essential to keep blood sugar (and therefore possible diabetes) at bay and avoid weight gain.

With the collaboration of Eleonora Sarmi, a graduate in food science and an expert in food safety and nutrition.

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