{"id":5701,"date":"2024-02-22T05:08:27","date_gmt":"2024-02-22T05:08:27","guid":{"rendered":"https:\/\/arummi.com\/?p=5701"},"modified":"2024-02-22T05:08:32","modified_gmt":"2024-02-22T05:08:32","slug":"understanding-glycemic-load-is-it-important-for-choosing-food","status":"publish","type":"post","link":"https:\/\/arummi.com\/id\/beban-glikemik-apakah-penting-dalam-memilih-makanan\/","title":{"rendered":"Beban Glikemik - Apakah Penting dalam Memilih Makanan?"},"content":{"rendered":"<p>Indikator apa saja yang perlu diperhatikan ketika memilih makanan yang akan dikonsumsi? Ya, tentu saja kandungan gizinya. Selain zat gizinya, ada faktor lain yang perlu kamu perhatikan juga, lho, yaitu beban glikemik.<\/p>\n\n\n\n<p>Sudahkah kamu mengetahui apa itu beban glikemik? Yuk, kita gali bersama tentang beban glikemik, pengaruhnya terhadap tubuh, dan contoh makanan dengan beban glikemiknya.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Apa Itu Beban Glikemik?<\/h2>\n\n\n\n<p>Beban glikemik adalah nilai yang menunjukkan dampak konsumsi karbohidrat dalam peningkatan gula darah.<\/p>\n\n\n\n<p>Besar kecilnya nilai beban glikemik dipengaruhi oleh indeks glikemik dan jumlah karbohidrat yang terkandung dalam makanan.<\/p>\n\n\n\n<p>Namun, makanan dengan indeks glikemik yang rendah tidak selalu mempunyai beban glikemik yang rendah, begitu pula sebaliknya. Makanan yang mempunyai indeks glikemik rendah bisa mempunyai beban glikemik tinggi jika dikonsumsi dalam jumlah banyak.<\/p>\n\n\n\n<p>Dengan begitu, banyaknya kandungan karbohidrat dan jumlah porsi makanan yang dikonsumsi berperan dalam menentukan beban glikemik.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Cara Menghitung Beban Glikemik?<\/h2>\n\n\n\n<p>Beban glikemik bisa diketahui dengan rumus berikut:<\/p>\n\n\n\n<p>Beban glikemik= indeks glikemik x jumlah karbohidrat (gram) \/ 100<\/p>\n\n\n\n<p>Contohnya, dalam 100 gram alpukat mengandung karbohidrat sebanyak 9 gram. Indeks glikemik alpukat adalah 10. Maka beban glikemiknya adalah:<\/p>\n\n\n\n<p>Beban glikemik alpukat = 10 x 9 \/ 100 = 0,9.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Klasifikasi Beban Glikemik<\/h2>\n\n\n\n<p>Setelah memahami cara menghitung beban glikemik, kini saatnya mengetahui klasifikasi beban glikemik.<\/p>\n\n\n\n<p>Beban glikemik dibagi menjadi tiga level yaitu rendah, sedang, dan tinggi. Berikut klasifikasi beban glikemik:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Rendah: 0-10<\/li>\n\n\n\n<li>Sedang: 11-19<\/li>\n\n\n\n<li>Tinggi: 20 dan lebih besar<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Pengaruh Beban Glikemik Terhadap Gula darah<\/h2>\n\n\n\n<p>Kadar gula darah dalam tubuh dipengaruhi oleh beberapa faktor, yaitu:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Level insulin<\/li>\n\n\n\n<li>Seberapa cepat gula dalam makanan diserap ke aliran darah<\/li>\n\n\n\n<li>Berapa banyak kandungan gula dalam makanan yang dikonsumsi<\/li>\n<\/ul>\n\n\n\n<p>Beban glikemik memberikan gambaran tentang bagaimana makanan bisa memengaruhi kadar gula darah. Semakin rendah beban glikemik makanan, maka semakin rendah dampaknya terhadap kenaikan gula darah dan level insulin.<\/p>\n\n\n\n<p>Penelitian menunjukkan bahwa makanan dengan beban glikemik yang rendah, terutama yang tinggi serat dapat menurunkan risiko terkena penyakit kardiovaskular dan diabetes melitus tipe 2.<\/p>\n\n\n\n<p>Oleh karena itu, jika kamu sedang diet untuk mengontrol asupan gula, maka perlu mempertimbangkan beban glikemik saat memilih makanan atau minuman yang akan dikonsumsi.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Berbagai Makanan dengan Beban Glikemiknya<\/h2>\n\n\n\n<p>Menurut Glycemic Index Guide, berikut beberapa contoh makanan beserta beban glikemiknya:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Nama makanan<\/strong><\/td><td><strong>Beban glikemik<\/strong><\/td><\/tr><tr><td>Alpukat<\/td><td>0,9<\/td><\/tr><tr><td>Pisang<\/td><td>10,1<\/td><\/tr><tr><td>Brokoli (segar)<\/td><td>0,5<\/td><\/tr><tr><td>Wortel (segar)<\/td><td>2<\/td><\/tr><tr><td>Cokelat<\/td><td>29,9<\/td><\/tr><tr><td>Susu cokelat<\/td><td>3,7<\/td><\/tr><tr><td>Jagung segar<\/td><td>1,8<\/td><\/tr><tr><td>Apel hijau<\/td><td>5<\/td><\/tr><tr><td>Kiwi<\/td><td>7,3<\/td><\/tr><tr><td>Jeruk<\/td><td>4,1<\/td><\/tr><tr><td>Pasta<\/td><td>15,4<\/td><\/tr><tr><td>Kacang merah<\/td><td>18,4<\/td><\/tr><tr><td>Kaacang mete<\/td><td>3,1<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Beban Glikemik Kacang Mede<\/h2>\n\n\n\n<p>Sesuai pada tabel di atas, beban glikemik kacang mede adalah 3,1. Berarti, kacang mede tergolong sebagai makanan dengan beban glikemik rendah. Kandungan karbohidrat dalam 100 gram kacang mede adalah 12,6.<\/p>\n\n\n\n<p>Namun, jika kacang mede sudah diolah dengan menambahkan penyedap rasa yang asin, maka beban glikemiknya adalah 6,6. Sedangkan kandungan karbohidrat dalam 100 gram kacang mede asin adalah 30 gram.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Kandungan Gula pada Susu Kacang Mede<\/h2>\n\n\n\n<p>Jika kamu ingin menikmati camilan yang sehat dengan beban glikemik yang rendah, kacang mede bisa menjadi pilihan. Namun, kamu tetap harus memperhatikan porsinya ya, jangan terlalu kebanyakan.<\/p>\n\n\n\n<p>Kamu juga bisa mengonsumsi produk olahan kacang mede yang <a href=\"https:\/\/arummi.com\/id\/makanan-rendah-gula-manfaat-contoh-dan-siapa-yang-cocok-mengonsumsinya\/\">rendah gula<\/a>misalnya susu kacang mede. Dalam 170 ml susu kacang mede, kandungan gulanya hanya 9 gram dan total kalorinya adalah 100 kkal.<\/p>\n\n\n\n<p>Selain rendah gula, susu kacang mede juga rendah kalori, bebas laktosa, dan mengandung berbagai zat gizi yang bermanfaat bagi tubuh.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Rekomendasi Arummi: Yuk, Arummi Cashew Milk yang Rendah Gula!<\/h2>\n\n\n\n<p>Sekarang ini, banyak orang yang beralih ke susu nabati dari susu sapi, terutama orang yang menderita intoleransi laktosa. Di antara berbagai jenis susu nabati, susu kacang mede banyak menarik minat.<\/p>\n\n\n\n<p>Jika kamu ingin mencicipi susu kacang mede yang creamy, gurih, dan manis maka produk dari Arummi cashew milk adalah pilihan yang tepat. Selain diminum langsung, Arummi juga menyediakan varian yang cocok untuk dicampur makanan dan minuman, <a href=\"https:\/\/arummi.com\/id\/arummi-barista-hadir-di-indonesia\/\">misalnya Arummi barista<\/a> untuk membuat kopi susu.<\/p>\n\n\n\n<p>Yuk, dapatkan Arummi cashew milk di di marketplace atau supermarket terdekat!<\/p>","protected":false},"excerpt":{"rendered":"<p>Indicators to consider when choosing food include nutritional content, with a focus on its nutrients. Besides nutritional aspects, another factor to pay attention to is the glycemic load. Do you know what a glycemic load is? Let&#8217;s explore this together! What is glycemic load, its impact on the body, and examples of foods with their [&hellip;]<\/p>","protected":false},"author":1,"featured_media":5705,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"ppma_author":[22],"class_list":["post-5701","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Understanding Glycemic Load - Is It Important for Choosing Food? - Arummi<\/title>\n<meta name=\"description\" content=\"Glycemic load is one of the factors which you should consider when choosing food. 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