{"id":3658,"date":"2022-07-06T16:27:38","date_gmt":"2022-07-06T21:27:38","guid":{"rendered":"https:\/\/www.illuminati.ec\/misaludeshoy\/?p=1755"},"modified":"2024-09-02T14:37:16","modified_gmt":"2024-09-02T14:37:16","slug":"tips-para-seguir-una-dieta-baja-en-indice-glucemico","status":"publish","type":"post","link":"https:\/\/www.illuminati.ec\/misaludeshoy\/tips-para-seguir-una-dieta-baja-en-indice-glucemico\/","title":{"rendered":"Tips para seguir una dieta baja en \u00edndice gluc\u00e9mico"},"content":{"rendered":"

Redacci\u00f3n Mi salud es hoy (I)<\/p>\n

El \u00edndice gluc\u00e9mico, un t\u00e9rmino m\u00e1s conocido entre la poblaci\u00f3n con diabetes, se refiere a la rapidez con la que un alimento puede elevar el nivel de az\u00facar o glucosa en la sangre. Para evitar un desbalance, es importante conocer qu\u00e9 alimentos comer y c\u00f3mo consumirlos.<\/p>\n

\u201cLa alimentaci\u00f3n es el pilar del tratamiento para las personas con diabetes\u201d, asegura la nutricionista de Nusavi Silvana Moya. La dieta de cada paciente debe ser personalizada, pero en t\u00e9rminos generales, deben seguir estos lineamientos sugeridos por la experta:<\/p>\n

Alimentos con bajo \u00edndice gluc\u00e9mico.<\/strong> Hay que preferir verduras; l\u00e1cteos descremados; cereales integrales, como quinua, hojuelas de avena o arroz integral, y legumbres, entre esas el fr\u00e9jol y la soya.<\/p>\n

Frutas.<\/strong> Los pacientes con diabetes no deben temerle a la fruta. Eso s\u00ed, no se recomienda consumirla en jugo y menos a\u00fan en alm\u00edbar. Lo adecuado es escoger frutas pintonas y consumirlas, de ser posible, con su c\u00e1scara.<\/p>\n

Carbohidratos.<\/strong> La nutricionista recuerda que quienes tienen diabetes no deben prescindir de los carbohidratos, sino que deben porcionarlos y distribuirlos. Es decir, se puede consumir papa, mote y arroz, siempre y cuando sea en porciones moderadas, y en diferentes d\u00edas.<\/p>\n

Cocci\u00f3n.<\/strong> Se recomienda preferir cocciones r\u00e1pidas y al dente, pues estas tienen menor \u00edndice gluc\u00e9mico. Por ejemplo, hacer un plato con papas con c\u00e1scara en lugar de tortillas de papa o con pasta o fideos integrales al dente.<\/p>\n

Porciones.<\/strong> Los platos abundantes tambi\u00e9n elevan el az\u00facar en la sangre, por ello, es mejor distribuir los alimentos en tres comidas principales y en dos comidas peque\u00f1as. Las comidas principales deben conformarse por medio plato verduras, un cuarto de prote\u00edna y un cuarto de carbohidratos.<\/p>\n

Sopas.<\/strong> Si bien este plato es uno de los favoritos de los ecuatorianos, puede ser una bomba de az\u00facar. Para quienes no quieren dejarla, pueden optar por hacer preparaciones ricas en verduras y en granos como choclo, arveja o habas tiernas. De preferencia, no agregar papas, fideos u otros que pueden sumar el \u00edndice gluc\u00e9mico.<\/p>\n

Snacks.<\/strong> El plato de la media ma\u00f1ana y de la media tarde debe estar acompa\u00f1ado de un alimento rico en prote\u00edna, grasa o fibra, para que los carbohidratos se absorban lentamente. Por ejemplo, a cada snack se le puede agregar uno de estos productos: yogurt, queso, ch\u00eda, linaza o frutos secos.<\/p>\n

Bebidas.<\/strong> Evitar jugos o bebidas azucaradas. Mantener una hidrataci\u00f3n constante con agua pura. Disfrutar del caf\u00e9 y del t\u00e9 sin az\u00facar o con sustitutos como la estevia.<\/p>\n

Fuente<\/strong><\/em>
\nSilvana Moya, nutricionista de Nusavi.<\/p>\n

Perspectivas<\/strong><\/h3>\n
    \n
  • La alimentaci\u00f3n es el pilar de los pacientes con diabetes y para ello deben conocer el t\u00e9rmino \u00edndice gluc\u00e9mico o la rapidez con la que un alimento eleva el az\u00facar en la sangre.<\/li>\n
  • Algunos alimentos con bajo \u00edndice gluc\u00e9mico son las verduras, los l\u00e1cteos descremados, los cereales integrales y las legumbres.<\/li>\n
  • No hay que temerle a la fruta, pero s\u00ed escoger frutas pintonas y consumirlas, de ser posible, con su c\u00e1scara.<\/li>\n
  • Se puede consumir papa, mote o arroz siempre y cuando sea en porciones moderadas, y en diferentes d\u00edas.<\/li>\n
  • Se recomienda preferir cocciones r\u00e1pidas y al dente, pues estas tienen menor \u00edndice gluc\u00e9mico.<\/li>\n
  • Los platos abundantes tambi\u00e9n elevan el az\u00facar en la sangre, por ello, es mejor distribuir los alimentos en cinco comidas.<\/li>\n
  • Cada plato debe estar acompa\u00f1ado de alimentos rico en prote\u00edna, grasa o fibra, para ue los carbohidratos se absorban lentamente.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

    El \u00edndice gluc\u00e9mico, un t\u00e9rmino m\u00e1s conocido entre la poblaci\u00f3n con diabetes, se refiere a la rapidez con la que un alimento puede elevar el nivel de az\u00facar o glucosa en la sangre.<\/p>\n","protected":false},"author":7,"featured_media":3593,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[9],"tags":[],"class_list":["post-3658","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lo-llevo-en-la-sangre"],"yoast_head":"\nTips para seguir una dieta baja en \u00edndice gluc\u00e9mico - 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