Where it all begins: calories = energy
To understand the glycemic peak and how it works, we must remember the first role of food in our daily lives: every bite is fuel. Living beings need energy to perform any activity, from basic ones like breathing and circulating the blood, to more complex tasks. A calorie represents this very energy. Eating means putting calories into our body, which means replenishing it with energy to face the day.
According to EFSA (European Food Safety Authority), the energy needs for an adult between 30 and 39 years old range from 2000 to 2600 calories per day, of which 60%-70% is used to maintain all basic activities.
Which foods fuel our energy?
Foods that provide energy are known as “macronutrients” and include carbohydrates, proteins, fats, and water. Each of these should be consumed in macro amounts, but with different percentages.
In particular, carbohydrates (also known as sugars) are fundamental, since about 60% of our daily energy should come from them. But what happens when we eat carbohydrates? This is where the concepts of glycemia and glycemic peak come into play.
Carbohydrates are divided into simple and complex. Simple carbohydrates, such as glucose and fructose, are formed by monomers (basic units) that combine to form more complex structures (polymers), such as starch. Simple sugars are absorbed quickly, while complex ones take longer to be assimilated.
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What is the glycemic index and what does it measure?
Blood glucose is the concentration of glucose in the blood, regulated by insulin. Simple carbohydrates have a greater impact on blood glucose, as they provide immediate energy, while complex carbohydrates keep blood glucose levels more constant, generating energy with slow release.
The glycemic index measures how quickly a food raises blood glucose levels. Foods with complex carbohydrates have a medium-low glycemic index, without glycemic spikes. This means energy is released slowly, maintaining a lasting sense of fullness. Conversely, simple sugars have a high glycemic index, causing a rapid glycemic spike shortly after a meal.
The symptoms of a glycemic peak include: a feeling of fullness that quickly wanes, postprandial sleepiness, loss of concentration, nausea, tachycardia, thirst.
How to Lower the Glycemic Spike? With Good Carbs, Of Course!
We've seen the effect of carbohydrates on blood glucose and how eating low/medium glycemic index carbohydrates can help keep blood glucose stable, reducing stress on the pancreas for insulin release. Foods such as pasta, bread and pizza, which contain complex carbohydrates, are examples of foods with a medium/low glycemic index. However, several factors influence the glycemic index of pasta. First, cooking: al dente pasta has a lower glycemic index than overcooked pasta, and fresh pasta, with shorter cooking times, has a lower glycemic index than dried pasta. Furthermore, the combination of pasta with other nutrients, such as fats (for example Parmigiano Reggiano or burrata), slows digestion and carbohydrate absorption, prolonging the sense of fullness. Finally, the amount of fiber contained in pasta plays an important role: whole-wheat pasta, for example, has a lower glycemic index than pasta made with white flour or very highly processed durum wheat semolina. To further lower the glycemic index, pasta can also be paired with vegetables or legumes, which are rich in fiber.
Conclusion: Pasta and Long-Lasting Energy
Pasta is an ideal source of complex carbohydrates and, when combined with other nutrients and cooked al dente, it is perfect for keeping blood sugar stable and providing lasting energy. So, if you need a meal that makes you feel energized and focused, there is nothing better than a plate of pasta. With the energy it will provide you, you will be able to face the day without fear of the glycemic spike and that pesky post-meal sleepiness.