La farine est un ingrédient de base à de nombreuses préparations culinaires : pains, cakes, gâteaux, tartes… Cependant, ces derniers sont rarement considérés comme des plats sains et diététiques. Accusés de faire monter rapidement la glycémie, ils peuvent être responsables de nos quelques kilos en trop. Mais tout espoir n’est pas perdu ! Il existe de nombreuses farines à faible index glycémique permettant de cuisiner de nombreuses préparations interdites dans les régimes classiques. Voici donc notre top 10 des farines à IG bas, pour faire du bien à notre corps sans sacrifier le plaisir !
Petit rappel sur l’index glycémique
L’indice glycémique d’un aliment fait référence à l’effet de cet aliment sur la glycémie. Celle-ci augmente lorsqu’on consomme des aliments contenant des glucides, notamment des sucres et amidons. Toutefois, tous les aliments contenant des glucides n’auront pas le même effet sur la glycémie. Par exemple, le corps absorbe le glucose des fruits entiers différemment de celui des jus de fruits extraits, en raison des fibres présentes dans le fruit entier.
L’indice glycémique se mesure sur une échelle de 0 à 100 ; un IG bas doit être inférieur à 50.
Bénéfices santé d’un régime à faible index glycémique
Un régime à faible IG permet aux diabétiques de mieux contrôler leur glycémie. D’ailleurs, une alimentation riche en aliments à IG élevé est associée à un risque accru de diabète de type 2 [1]. Par ailleurs, les régimes à faible IG sont associés à une réduction du poids [2] et du cholestérol. En revanche, les régimes à IG élevé ont été associés à des maladies cardiaques et à un risque accru de certains cancers [3].
Pourquoi privilégier les farines à IG bas ?
Une graine complète et entière, comme de l’orge ou le pois chiche, ne fait pas brutalement monter la glycémie parce qu’elle est riche en fibres. Les fibres présentent l’avantage de ralentir la digestion et de permettre une diffusion plus lente des sucres dans le sang.
Les personnes diabétiques connaissent bien le problème posé par les farines blanches très raffinées. En effet, la consommation d’un sandwich ou d’une tarte (même sans sucre) nécessite une injection d’insuline afin de stabiliser la glycémie.
Pourquoi certaines farines ont in IG bas ?
Tout d’abord, l’index glycémique d’une farine dépend du grain utilisé pour la fabriquer. Ainsi, la farine de blé ou celle de quinoa n’auront pas le même IG. Les taux de fibres, d’amidons ou encore de protéines font ainsi varier l’IG de la farine.
Par exemple, les grains de blé complet ont un indice glycémique de 30, ce qui est plutôt faible. Lorsqu’on moud le blé, on ne conserve que la farine la plus fine. On perd alors la majeure partie de ses fibres : c’est le fameux son de blé. L’indice glycémique de la farine blanche est alors beaucoup plus élevé, dépassant 70 sur l’échelle de l’indice glycémique.
La bonne nouvelle est qu’il existe des farines plus saines pour toute personne cherchant à contrôler sa glycémie. Il est aujourd’hui facile de trouver des farines de céréales diverses, de légumineuses ou de noix. De manière générale, ces farines sont plus riches en fibres, protéines et lipides. Alors, quelles sont les farines à IG le plus bas ?
Top 10 des farines à IG bas
Quelques petits conseils avant d’utiliser ces farines ! A l’exception de l’orge, les farines à IG bas présentes dans ce top 10 ne contiennent pas de gluten. Elles ne permettent donc pas de faire du pain aéré et alvéolé. Par ailleurs, on te conseille d’en mélanger 3 entre elles afin d’optimiser leurs apports nutritionnels. Par exemple : pour un gâteau ou un cake, tu peux combiner 1/3 de farine de quinoa avec 1/3 de farine de pois chiche et 1/3 de farine d’amande.
#10 Farine de quinoa : index glycémique 40
Crédit photo de Pierre Bamin sur Unsplash
Le quinoa, aussi appelé le “petit riz du Pérou”, est broyé afin d’obtenir une farine au léger goût de noisette. La farine de quinoa est riche en fer, zinc, protéines et vitamines. Petit plus : elle est facile à digérer. Notons que le quinoa n’est pas une céréale, mais une pseudocéréale dépourvue de gluten.
#9 Farine de souchet : index glycémique 35
Crédit photo de Enrique.garzo.cano provenant de wikimediacommons
Le souchet est un légume racine faible en glucides mais riche en nutriments. La farine de souchet, légèrement croustillante, est idéale pour la confection de cookies ou autres biscuits.
#8 Farine de lentilles brunes et jaunes : index glycémique 35
Crédit photo de Monstera provenant de Pexels
La farine de lentilles est riche en fer, en potassium, en protéines, en phosphore et en magnésium.
#7 Farine de pois chiche : index glycémique 35
Crédit photo de Marina Leonova provenant de Pexels
La farine de pois chiche est une bonne source de protéines : 20 g pour une portion de 100 g. Elle a un aspect jaune pâle mais ne t’y trompe pas elle est aussi riche en vitamines et minéraux. Attention à bien cuire tes préparations à base de farine de pois chiche afin d’en retirer l’amertume.
#6 Farine d’orge mondée : index glycémique 30
Crédit photo de Mark Stebnicki provenant de Pexels
L’orge contient plus de protéines que le blé et moins de gluten. De plus, la farine d’orge est riche en inositol, une molécule permettant de réguler le taux de cholestérol et d’empêcher l’accumulation de graisse dans le foie.
#5 Farine de soja : index glycémique 25
Crédit photo de Polina Tankilevitch provenant de Pexels
La farine de soja à un aspect jaune pâle avec un léger goût de noix. Elle est riche en protéines, en fer, en acides aminés et en magnésium.
#4 Farine d’amande : index glycémique 20
Crédit photo de Karolina Grabowska provenant de Pexels
La farine d’amande est riche en fibres, en protéines, en calcium et en antioxydants. Pauvre en glucides, c’est la farine emblématique des régimes low carb (pauvres en glucides) et paléo.
#3 Farine de noix : index glycémique 20
Crédit photo de Pixabay provenant de Pexels
Grâce à a saveur douce, la farine de noix permet d’épaissir les pâtisseries. De plus, elle est riche en fibres, en acides aminés et en protéines.
#2 Farine de banane verte : index glycémique 15
Crédit photo de Ryutaro Tsukata provenant de Pexels
La farine de banane verte est faite à partir de bananes qui ne sont pas encore mûres. Elle a la particularité d’être rassasiante et assez pauvre en amidons . Elle est aussi riche en zinc, magnésium, potassium et phosphore. Facile à digérer, la farine de banane verte participe au bon fonctionnement de tes intestins.
#1 Farine de lupin : index glycémique 15
C’est la grande gagnante ! La farine de lupin est très appréciée avec son goût de noisette et son aspect jaune, elle confère plusieurs nutriments. Elle est aussi émulsifiante ce qui permet de remplacer les œufs dans tes recettes. Avec la banane verte, c’est la farine à IG le plus bas.
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- Murakami K, Sasaki S, Okubo H, Takahashi Y, Hosoi Y, Itabashi M. Dietary fiber intake, dietary glycemic index and load, and body mass index: a cross-sectional study of 3931 Japanese women aged 18-20 years. Eur J Clin Nutr. 2007 Aug;61(8):986-95. doi: 10.1038/sj.ejcn.1602610. Epub 2007 Jan 24. PMID: 17251928.
- Turati F, Galeone C, Augustin LSA, La Vecchia C. Glycemic Index, Glycemic Load and Cancer Risk: An Updated Meta-Analysis. Nutrients. 2019 Oct 2;11(10):2342. doi: 10.3390/nu11102342. PMID: 31581675; PMCID: PMC6835610.
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