{"id":2471,"date":"2026-09-28T21:11:01","date_gmt":"2026-09-28T21:11:01","guid":{"rendered":"https:\/\/megasante.com\/index.php\/2026\/09\/28\/index-glycemique-guide-aliments\/"},"modified":"2026-09-28T21:11:01","modified_gmt":"2026-09-28T21:11:01","slug":"index-glycemique-guide-aliments","status":"publish","type":"post","link":"https:\/\/megasante.com\/index.php\/2026\/09\/28\/index-glycemique-guide-aliments\/","title":{"rendered":"Index glyc\u00e9mique : le guide pour choisir ses aliments"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Pain blanc ou pain complet, riz basmati ou riz rond, pomme de terre au four ou lentilles : tous ces aliments apportent des glucides, mais ils ne font pas monter la glyc\u00e9mie de la m\u00eame fa\u00e7on.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">C&#8217;est ce que mesure l&#8217;index glyc\u00e9mique. Bien utilis\u00e9, il aide \u00e0 composer des repas qui donnent de l&#8217;\u00e9nergie durablement, sans coups de fatigue.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Comprendre l&#8217;index glyc\u00e9mique<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">L&#8217;index glyc\u00e9mique, ou IG, classe les aliments contenant des glucides selon la vitesse \u00e0 laquelle ils font monter la glyc\u00e9mie, par rapport au glucose pur, dont l&#8217;IG est de 100.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-8f761849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"wp-block-paragraph\">On parle d&#8217;IG \u00e9lev\u00e9 au-del\u00e0 de 70 (pain blanc, pomme de terre au four, riz collant, c\u00e9r\u00e9ales souffl\u00e9es), d&#8217;IG moyen entre 55 et 70, et d&#8217;IG bas en dessous de 55 (l\u00e9gumineuses, la plupart des fruits entiers, flocons d&#8217;avoine, p\u00e2tes al dente). L&#8217;IG d\u00e9pend aussi de la pr\u00e9paration : plus un aliment est cuit, mix\u00e9 ou raffin\u00e9, plus son IG augmente.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"732\" src=\"https:\/\/megasante.com\/wp-content\/uploads\/2026\/09\/index-glycemique-guide-aliments-2-1024x732.jpg\" alt=\"Comprendre l'index glyc\u00e9mique\" class=\"wp-image-2468\" srcset=\"https:\/\/megasante.com\/wp-content\/uploads\/2026\/09\/index-glycemique-guide-aliments-2-1024x732.jpg 1024w, https:\/\/megasante.com\/wp-content\/uploads\/2026\/09\/index-glycemique-guide-aliments-2-300x214.jpg 300w, https:\/\/megasante.com\/wp-content\/uploads\/2026\/09\/index-glycemique-guide-aliments-2-768x549.jpg 768w, https:\/\/megasante.com\/wp-content\/uploads\/2026\/09\/index-glycemique-guide-aliments-2-1536x1097.jpg 1536w, https:\/\/megasante.com\/wp-content\/uploads\/2026\/09\/index-glycemique-guide-aliments-2.jpg 1600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-8f761849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/megasante.com\/wp-content\/uploads\/2026\/09\/index-glycemique-guide-aliments-3-1024x683.jpg\" alt=\"L'utiliser au quotidien\" class=\"wp-image-2469\" srcset=\"https:\/\/megasante.com\/wp-content\/uploads\/2026\/09\/index-glycemique-guide-aliments-3-1024x683.jpg 1024w, https:\/\/megasante.com\/wp-content\/uploads\/2026\/09\/index-glycemique-guide-aliments-3-300x200.jpg 300w, https:\/\/megasante.com\/wp-content\/uploads\/2026\/09\/index-glycemique-guide-aliments-3-768x512.jpg 768w, https:\/\/megasante.com\/wp-content\/uploads\/2026\/09\/index-glycemique-guide-aliments-3-1536x1024.jpg 1536w, https:\/\/megasante.com\/wp-content\/uploads\/2026\/09\/index-glycemique-guide-aliments-3.jpg 1600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/megasante.com\/wp-content\/uploads\/2026\/09\/index-glycemique-guide-aliments-4-1024x683.jpg\" alt=\"Nos rep\u00e8res simples\" class=\"wp-image-2470\" srcset=\"https:\/\/megasante.com\/wp-content\/uploads\/2026\/09\/index-glycemique-guide-aliments-4-1024x683.jpg 1024w, https:\/\/megasante.com\/wp-content\/uploads\/2026\/09\/index-glycemique-guide-aliments-4-300x200.jpg 300w, https:\/\/megasante.com\/wp-content\/uploads\/2026\/09\/index-glycemique-guide-aliments-4-768x512.jpg 768w, https:\/\/megasante.com\/wp-content\/uploads\/2026\/09\/index-glycemique-guide-aliments-4-1536x1024.jpg 1536w, https:\/\/megasante.com\/wp-content\/uploads\/2026\/09\/index-glycemique-guide-aliments-4.jpg 1600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">L&#8217;utiliser au quotidien<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Inutile de conna\u00eetre tous les chiffres par c\u0153ur. Quelques principes simples suffisent : privil\u00e9gier les c\u00e9r\u00e9ales compl\u00e8tes, les l\u00e9gumineuses, les fruits entiers plut\u00f4t qu&#8217;en jus, et cuire les p\u00e2tes al dente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L&#8217;association des aliments compte autant que l&#8217;IG de chacun. Des l\u00e9gumes, des prot\u00e9ines ou un peu de bonnes graisses dans le m\u00eame repas ralentissent l&#8217;absorption des glucides. Il faut aussi tenir compte de la quantit\u00e9 : c&#8217;est la notion de charge glyc\u00e9mique. Une past\u00e8que a un IG \u00e9lev\u00e9, mais une tranche contient peu de glucides.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Un aliment \u00e0 IG \u00e9lev\u00e9 n&#8217;est pas interdit : tout d\u00e9pend de la quantit\u00e9 et de ce qui l&#8217;accompagne.<\/p>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\">Nos rep\u00e8res simples<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pour baisser l&#8217;IG de vos repas :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Choisir du pain complet ou au levain<\/li>\n\n<li>Cuire les p\u00e2tes al dente<\/li>\n\n<li>Remplacer une partie des f\u00e9culents par des l\u00e9gumineuses<\/li>\n\n<li>Manger les fruits entiers plut\u00f4t qu&#8217;en jus<\/li>\n\n<li>Commencer le repas par des l\u00e9gumes<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u00c0 retenir<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">L&#8217;index glyc\u00e9mique est un outil utile, mais il ne r\u00e9sume pas la qualit\u00e9 d&#8217;un aliment. L&#8217;objectif reste une alimentation vari\u00e9e, riche en v\u00e9g\u00e9taux et peu transform\u00e9e.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u00c0 lire aussi :<\/strong> <a href=\"https:\/\/megasante.com\/index.php\/2026\/09\/28\/glycemie-comprendre-son-taux-de-sucre-dans-le-sang\/\">Glyc\u00e9mie : comprendre son taux de sucre dans le sang<\/a><\/p>\n\n\n\n<p class=\"has-small-font-size wp-block-paragraph\"><em>Cet article est fourni \u00e0 titre informatif et ne remplace pas l&#8217;avis d&#8217;un professionnel de sant\u00e9. En cas de doute, consultez votre m\u00e9decin.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Qu&#8217;est-ce que l&#8217;index glyc\u00e9mique, pourquoi il compte et comment l&#8217;utiliser au quotidien sans se compliquer la vie.<\/p>\n","protected":false},"author":1,"featured_media":2467,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[63],"tags":[],"class_list":["post-2471","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-glycemie"],"_links":{"self":[{"href":"https:\/\/megasante.com\/index.php\/wp-json\/wp\/v2\/posts\/2471","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/megasante.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/megasante.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/megasante.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/megasante.com\/index.php\/wp-json\/wp\/v2\/comments?post=2471"}],"version-history":[{"count":0,"href":"https:\/\/megasante.com\/index.php\/wp-json\/wp\/v2\/posts\/2471\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/megasante.com\/index.php\/wp-json\/wp\/v2\/media\/2467"}],"wp:attachment":[{"href":"https:\/\/megasante.com\/index.php\/wp-json\/wp\/v2\/media?parent=2471"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/megasante.com\/index.php\/wp-json\/wp\/v2\/categories?post=2471"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/megasante.com\/index.php\/wp-json\/wp\/v2\/tags?post=2471"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}