IG & Acné


Uncategorized / lundi, février 26th, 2018

L’indice glycémique (IG) mesure la vitesse et le taux avec lesquelles un aliment fait monter la glycémie, c’est-à-dire le taux de sucre dans le sang (le taux de glucose), pendant les deux heures suivant leur ingestion. Plus ils sont élevés, plus l’IG est élevé. On classe les aliments en trois catégories: IG bas (inférieur à 55), IG moyen et IG élevé (supérieur à 70). Il a été inventé en 1981. attention la classification n’est pas la même selon les auteurs. Référez-vous à la même table afin d’éviter les erreurs. C’est le seul classement fiable pour prévoir l’impact glycémique dans le sang. Il va au delà de la notion de sucre « rapide » et de sucre « lent ».

Les aliments à IG élevé induisent un pic d’insuline, ce qui provoque une inflammation et élève le taux de testostérone. Ce qui on le sait, engendre de l’acné chez les personnes qui y sont sujettes. Par ailleurs l’organisme produisant d’un coup beaucoup d’insuline, il y a un effet rebond: l’hypoglycémie. On a alors envie d’aliments sucrés afin de palier à cela. Les glandes surrénales sécrètent alors de la testostérone afin que le foie sécrète du glucose à partir du glycogène qu’il contient. On a donc des extrêmes glycémiques qui impactent négativement la production hormonale.

L’acné est une maladie de civilisation. Elle n’est en effet présente que dans nos sociétés industrialisées. Cela s’explique car elles ont pléthore de glucides raffinés. Nous sommes quotidiennement en contact avec des aliments à IG élevé. Cette répétition crée de d’inflammation et déclenche le phénomène de résistance à l’insuline. C’est-à-dire que l’insuline que vous sécrétez n’est plus aussi efficace. Vous vous mettez à en sécréter plus pour avoir la même action. résultat votre taux sanguin d’insuline est très élevé. Cela vous fait donc produire plein d’androgènes.

Une autre conséquence de tout cela, c’est la baisse de la production d’IGFBP3 (Insuline Like Growth Factor 3). Hors cette hormone aide au renouvellements cellulaire, elle permet aux cellules mortes de se détacher de l’épiderme. La baisse d’IGFBP3 conduit aux pores bouchés et donc potentiellement aux boutons.

Les aliments à IG élevé sont donc à consommer avec modération, voir à éviter dans un premier temps lors que l’on est sujet à l’acné.

Ceux à IG moyen sont plus ou moins acceptables, selon que leur Ig est plus proche de 55 ou de 70. Le mieux est les consommer isolément et de vérifier votre réaction. Ils sont à équilibrer avec les aliments à IG faible. Ces aliments étant moins denses en terme de calories, pensez à manger assez, sinon vous risquez de tomber en hypoglycémie et de vous ruer sur la première barre chocolatée venue.

Les aliments à Ig faibles sont à privilégier grandement. Il s’agit en grande partie des fruits et légumes. Une alimentation variée qui comporte au moins cinq fruits et légumes (il s’agit vraiment la d’un minimum qui dans le cas de l’acné peut être augmenté à sept) quotidiennement devrait être la base de tout traitement de l’acné. L’acné n’est qu’un symptôme d’un corps très enflammé et qui manque de nutriments essentiels.

On remarquera que l’Ig d’un aliment n’est pas fixe. Celui-ci peut être influencé par la cuisson, le fait qu’il soit solide ou liquide ou son association avec d’autres aliments.

Ci-dessous une liste indicative des Igs de certains aliments:

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