L’insulina
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L’insulina è un ormone proteico che viene sintetizzato nel pancreas ed è stimolato principalmente dalla presenza di glucosio. Anche gli aminoacidi leucina, arginina, lisina hanno dimostrato di stimolare l’attività insulinica. L’insulina viene degradata da fegato e reni.
L’insulina è l’ormone anabolico per eccellenza infatti si occupa della sintesi delle proteine e dei grassi, della sintesi di DNA e RNA, della crescita cellulare e della regolazione dell’assorbimento di glucosio. L’insulina interviene anche nella sintesi degli acidi grassi. Il suo compito principale appunto è quello di abbattere gli zuccheri nel sangue. Il glucagone è il suo ormone antagonista, ovvero aumenta la glicemia nel sangue. Il glucagone stimola il metabolismo epatico degli aminoacidi ed è fortemente stimolato nei pasti proteici.
L’insulina è importante anche per i muscoli, aumenta il glucosio a disposizione del muscolo in modo tale che sia utilizzato allo scopo energetico. Il glucosio nel muscolo (glicogeno) può essere usato solo in energia, mentre quello del fegato invece contribuisce a mantenere la glicemia stabile e se c’è un eccesso viene trasformato in trigliceridi e colesterolo. Capiamo quindi che anche un eccesso di zuccheri può portare ad un affaticamento (e ingrassamento) del fegato.
Quando vi è un innalzamento progressivo della glicemia a causa di un sovraccarico del fegato che non riesce più a smaltire tutti gli zuccheri in eccesso e i muscoli non riescono più a svolgere bene la funzione di trattenimento degli zuccheri, si va incontro ad insulino-resistenza prima e a diabete poi. L’insulino-resistenza è una condizione patologica in cui le cellule che dipendono dall’insulina non rispondono ai normali livelli di insulina. E’ molto comune in condizioni di obesità, diabete, tensione arteriosa, steatosi epatica. L’eccesso calorico promuove l’insulino resistenza! A parità di calorie, anche una dieta ricca di grassi promuove l’insulino resistenza.
L’insulino resistenza provoca un innalzamento della leptina (ormone che regola l’appetito e della sazietà), e alla lunga si diventa leptino-dipendenti, cioè anche con valori alti di leptina si continua ad avere fame. Il digiuno intermittente è utile in questi casi, permette all’insulina di tornare a valori normali e migliora la sensibilità ad essa. Le fibre rallentano l’insulino resistenza, così come quantità minime di alcool (30g). Uno studio giapponese mostra come due bicchieri di vino al giorno, grazie anche al resveratrolo che migliora il controllo glicemico e abbassa la glicemia a riposo, diminuiscono del 40% il rischio di insulino-resistenza.
Mangiare alimenti sani, con carboidrati complessi a basso indice glicemico, proteine e grassi in buone quantità e frutta e verdura in abbondanza anche in questo caso è la soluzione più semplice da adottare. Quando si mangiano zuccheri rapidi si scatena una reazione, l’insulina abbatte gli zuccheri nel sangue, così non essendocene, viene voglia di zuccheri altrettanto rapidi, creando un circolo vizioso. Per questo dobbiamo preferire zuccheri a basso indice glicemico. Inoltre l’insulina limita la lipolisi, pertanto favorisce l’accumulo di grasso.
Troppa insulina causa stanchezza e vertigini. L’insulina inoltre stimola il GH ed è importantissimo per l’aumento di massa muscolare. Quindi se sei uno sportivo hai bisogno dei carboidrati!
Che cos’è l’indice glicemico?
L’indice glicemico è la capacità di un alimento di influenzare la glicemia, più è alto e maggiore sarà la velocità di assimilazione:
TABELLA INDICE GLICEMICO ALIMENTI
| IG ALTO >70 | Val. | IG MEDIO <69 >51 | Val. | IG BASSO <50 | Val. |
| Glucosio | 100 | Grissini | 69 | Riso integrale | 50 |
| Patate bollite | 96 | Gnocchi di patate | 68 | Crackers | 49 |
| Riso | 89 | Ananas | 66 | Marmellata d’arance | 48 |
| Riso soffiato | 87 | Cous-Cous | 65 | Pasta all’uovo | 46 |
| Miele di acacia | 87 | Melone | 65 | Succo d’arancia | 46 |
| Corn Flakes | 81 | Muesli | 64 | Uva | 46 |
| Pizza | 80 | Zucca | 64 | Biscotti d’avena | 45 |
| Pane senza glutine | 77 | Barretta di cereali | 61 | Muffin | 44 |
| Cereali in fiocchi al cioccolato | 76 | Biscotti | 61 | Mandaranci | 43 |
| Pasta di riso senza glutine | 74 | Kiwi | 58 | Fragole | 40 |
| Pane integrale | 72 | Spaghetti | 58 | Mele | 39 |
| Pane bianco | 72 | Saccarosio | 58 | Riso parboiled | 38 |
| Anguria | 72 | Pane di segale | 58 | Fagioli | 37 |
| Pane all’olio | 72 | Riso basmati | 58 | Ceci | 36 |
| Popcorn | 72 | Patatine in busta | 54 | Carote | 35 |
| Banana | 70 | Piselli | 54 | Orzo | 35 |
| Grano saraceno | 54 | Albicocche | 34 | ||
| Pasta ripiena | 53 | Arancia | 33 | ||
| Bastoncini di crusca | 30 | ||||
| Lenticchie | 29 | ||||
| Ciliegie | 22 | ||||
| Yogurt | 19 | ||||
| Latte intero | 11 | ||||
| Noccioline | 7 |
Pane e pasta di grano duro hanno indice glicemico più basso, la cottura però alza questo indice, quindi sarebbe da preferire una pasta al dente rispetto ad una pasta scotta. Le fibre rallentano l’assorbimento degli zuccheri, dunque se un frutto ha indice glicemico alto non è dannoso come ad esempio una merendina.
Abbiamo visto la tabella degli alimenti prima, ma come si calcola questo indice sugli alimenti? Va calcolato sul peso dei carboidrati degli alimenti, non dal peso dell’alimento, mi spiego meglio. Ad esempio l’anguria ha un alto indice glicemico, ma è ricca di fibre e di acqua, solo l’8% del suo peso è carboidrati! Quindi la glicemia sarà irrilevante e il calcolo sarà dunque il seguente su 100g: 100gX8g/100= Indice glicemico 8! Un valore molto basso, ecco perché sarebbe più corretto parlare di Carico glicemico!
Ci sono alimenti che alzano l’insulina senza alzare la glicemia, questi sono ad esempio i latticini, permettendo all’insulina di assimilare grassi e carboidrati. Ma non spaventiamoci, limitiamo i latticini si, ma non dobbiamo allarmarci inutilmente.
1g di carboidrati trattiene 3g di acqua, ecco perché quando mangiamo un piatto di pasta ci sentiamo “gonfi”, non è assolutamente grasso, è acqua e questa acqua verrà poi eliminata, quindi tranquilli! Inoltre il sodio (sale) gioca un ruolo fondamentale per l’assimilazione dei carboidrati, senza di esso l’assunzione sarà ridotta. Si preferisce il riso alla pasta non perché come si vocifera, faccia meno ingrassare, ma semplicemente perché è più digeribile e a parità di peso il riso gonfia, creando dunque più sazietà, ci sembrerà dunque di mangiare di più.
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