Saturday, January 22, 2022
Home Health According to Harvard, Eight Basic Principles of the Low Glycemic Index Diet

According to Harvard, Eight Basic Principles of the Low Glycemic Index Diet

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The low glycemic index diet as its name implies is a comprehensive diet plan that is based on the consumption of foods that stand out for their low levels of the glycemic index (GI). It is a fundamental and key concept in the state of general health, which is related to great benefits to lower and control body weight, significantly reduces blood sugar levels, reduces the risk of heart conditions, and type 2 diabetes. 

The low glycemic index diet is a system that is based on the impact that high carbohydrate foods have on blood sugar levels. It is a popular method to fight diabetes, obesity, and lose weight.

This type of diet is particularly important in those who have pre-diabetes or some type of confirmed diabetes, it is also related to benefits to reduce the risk of cancerobesity, and hypertension. 

What Is The Glycemic Index?

Before delving into the basic principles of this type of diet, it is important to understand the role that the glycemic index (GI) plays in the diet. The carbohydrates are nutrients found naturally in foods such as bread, cereals, fruits, vegetables, and dairy products are an essential part of a healthy diet. By eating carbohydrates the digestive system breaks them down into simple sugars that enter the bloodstream, however, not all carbohydrates are the same, and depending on their type they will have unique effects on blood sugar.

The glycemic index is a measurement system that classifies foods according to their effect on blood sugar levels, it is a concept that was created in 1980 by a Canadian professor named David Jenkins. 

This trend is based on the rates of different foods and their ability to increase blood sugar levels and are ranked compared to the absorption of 50 grams of pure glucose. Pure glucose is used as a reference food and has a GI value of 100, which is why three classifications were created to measure the GI of the main foods:

  • Low: 55 or less
  • Medium: 56–69
  • High: 70 or more

Foods with a lower glycemic index are selected as the main basis of this type of diet, the reason is simple, they digest and absorb more slowly, causing a gradual and small increase in blood sugar levels. 

At the same time, there is a rule of limiting foods that are characterized by having a high glycemic index, since they are responsible for violently increasing glucose levels. 

The foods that enter the measurement of the glycemic index must necessarily contain carbohydrates in their composition, that is why the products that do not contain them will not appear in any list; such as beef, chicken, fish, eggs, and spices. 

There are several factors that intervene in the measurement of the glycemic index of a food, among the main concepts are; the type of sugar it contains, the structure of the starch, how refined the carbohydrate is, its nutritional composition, the cooking techniques and the level of maturity in products such as fruits.

The Eight(8) Basic Principles of a Low Glycemic Index Diet:

1) Abundant consumption in non-starchy vegetables, beans and fruits

This is one of the basic principles, you should select foods with few starches such as apples, pears, peaches, and berries. Even tropical fruits like bananas, mangoes, and papaya tend to have a lower glycemic index than any typical dessert. 

2) It is vitally important to consume whole grains

The consumption of grains with the least possible processing is essential, that is, cereals that have not been broken should be consumed, as is the case with products such as whole wheat bread, brown rice, and whole barley, millet, and berries. wheat; or traditionally processed, such as artisan breadcrumbs, oats, and breakfast cereals such as muesli or natural granola.

3) Consumption of white potatoes and refined grain products is limited

Special caution should be taken and better still avoid the consumption of white bread and white pasta, the same with potatoes. The recommendation is to limit their consumption to special occasions and in very small portions, never exceed or make them part of the daily diet. 

4) Consumption of concentrated sugars is limited

Foods made with sugar concentrates are a great enemy of the glycemic index, especially those that are characterized by their high-calorie content such as buns, desserts, sweets, and ice cream. The same happens with sugary drinks, they must be completely eliminated from the diet. In the case of consuming fruit juice, it should be natural and no more than half a cup a day.

5) Integrates the consumption of healthy proteins

Proteins are an essential nutrient for the proper functioning of the body, it is important to integrate healthy variants that are of plant and animal origin, such as beans, lentils, chickpeas, meats such as skinless fish or chicken.

6) Foods rich in healthy fats are a staple

Fats are important for the body, as long as we select the beneficial variants for health, rich in antioxidants, Omega 3 fatty acids and with anti-inflammatory powers such as olive oil, nuts (almonds, walnuts, pistachios, and pine nuts) and avocados should be part of the daily diet in moderate amounts. 

7) Products are best avoided

Those who are distinguished by containing saturated fats as is the case of milk and other Animale products s as sausages and processed meats. At the same time, the consumption of partially hydrogenated fats (trans fats), which are mostly found in processed products and fast foods, should be completely eliminated. 

8) General recommendations

It is important to consider the three main meals of the day and the intake of 1-2 snacks per day. It is not recommended to skip breakfast. It is essential to eat slowly and in small quantities, not to reach the extreme point of satiety.

WORLDWIDE CONFIRMED COVID-19 CASES

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Total Cases

43,405,696

Total Deaths

1,159,835

Total Recovered

31,935,211

Country/Region
Confirmed cases
Deaths
Recovered
Active cases
USA
71,394,579
887,643
44,191,512
26,315,424
India
38,903,731
488,911
36,301,482
2,113,338
Brazil
23,757,741
622,647
21,851,922
1,283,172
France
16,001,498
128,347
10,063,579
5,809,572
UK
15,709,059
153,490
11,957,439
3,598,130
Russia
11,044,986
325,433
10,000,577
718,976
Turkey
10,808,770
85,600
10,072,788
650,382
Italy
9,603,856
142,963
6,765,190
2,695,703
Spain
8,975,458
91,741
5,443,632
3,440,085
Germany
8,535,962
117,219
7,206,100
1,212,643
Argentina
7,694,506
118,969
6,626,239
949,298
Iran
6,241,843
132,172
6,075,730
33,941
Colombia
5,686,065
131,824
5,385,402
168,839
Mexico
4,595,589
302,721
3,621,133
671,735
Poland
4,484,095
103,819
3,834,813
545,463
Indonesia
4,280,248
144,201
4,121,928
14,119
Ukraine
3,842,011
99,129
3,580,878
162,004
Netherlands
3,778,287
21,200
2,993,605
763,482
South Africa
3,576,379
93,949
3,403,253
79,177
Philippines
3,387,524
53,406
3,053,499
280,619
Canada
2,889,454
32,369
2,566,557
290,528
Peru
2,839,519
203,994
0
2,635,525
Malaysia
2,824,973
31,869
2,750,261
42,843
Czechia
2,732,453
37,021
2,475,995
219,437
Belgium
2,697,239
28,780
1,994,526
673,933
Thailand
2,369,814
22,022
2,264,564
83,228
Israel
2,168,016
8,371
1,732,622
427,023
Australia
2,144,738
3,053
903,993
1,237,692
Iraq
2,144,422
24,277
2,074,718
45,427
Portugal
2,118,125
19,496
1,675,736
422,893
Vietnam
2,110,737
36,443
1,797,180
277,114
Japan
2,067,062
18,478
1,781,510
267,074
Romania
1,983,670
59,477
1,812,242
111,951
Chile
1,934,204
39,474
1,755,276
139,454
Switzerland
1,871,340
12,675
1,202,648
656,017
Sweden
1,784,005
15,639
1,257,687
510,679
Greece
1,762,870
22,476
1,485,250
255,144
Bangladesh
1,664,616
28,192
1,555,597
80,827
Serbia
1,518,024
13,211
1,292,440
212,373
Austria
1,503,668
13,956
1,328,340
161,372
Hungary
1,401,457
40,822
1,193,210
167,425
Pakistan
1,360,019
29,077
1,267,598
63,344
Denmark
1,270,566
3,571
909,774
357,221
Ireland
1,134,548
6,087
666,877
461,584
Kazakhstan
1,132,329
13,111
984,751
134,467
Jordan
1,129,995
13,049
1,073,539
43,407
Morocco
1,086,340
15,082
1,001,741
69,517
Georgia
1,041,749
14,673
956,627
70,449
Cuba
1,015,203
8,353
989,478
17,372
Slovakia
910,311
17,612
843,255
49,444
Nepal
896,584
11,635
819,575
65,374
Bulgaria
870,751
32,604
642,518
195,629
Croatia
859,264
13,335
784,258
61,671
Lebanon
853,252
9,460
682,977
160,815
Tunisia
826,838
25,912
713,561
87,365
UAE
819,866
2,207
765,982
51,677
Bolivia
804,677
20,570
632,464
151,643
S. Korea
726,274
6,529
595,645
124,100
Belarus
722,939
5,899
715,756
1,284
Guatemala
666,017
16,245
617,312
32,460
Ecuador
664,664
34,287
0
630,377
Costa Rica
643,496
7,451
570,481
65,564
Saudi Arabia
643,211
8,916
590,140
44,155
Azerbaijan
630,420
8,581
611,156
10,683
Panama
626,890
7,574
535,203
84,113
Sri Lanka
600,203
15,272
569,043
15,888
Norway
596,613
1,414
88,952
506,247
Lithuania
595,685
7,727
531,822
56,136
Slovenia
579,480
5,743
477,231
96,506
Uruguay
569,037
6,284
489,418
73,335
Myanmar
533,815
19,308
511,936
2,571
Dominican Republic
530,998
4,279
492,254
34,465
Paraguay
528,678
16,935
460,601
51,142
Kuwait
488,959
2,483
441,137
45,339
Venezuela
465,463
5,399
443,930
16,134
Ethiopia
461,252
7,226
382,581
71,445
Palestine
451,106
4,778
437,262
9,066
Finland
426,826
1,815
46,000
379,011
Mongolia
423,495
2,093
313,256
108,146
Egypt
406,926
22,289
341,059
43,578
Moldova
404,556
10,501
369,770
24,285
Libyan Arab Jamahiriya
403,144
5,907
387,529
9,708
Honduras
388,436
10,482
127,029
250,925
Armenia
350,897
8,026
334,109
8,762
Bosnia
329,569
13,984
192,218
123,367
Latvia
324,999
4,773
280,384
39,842
Bahrain
324,304
1,398
295,800
27,106
Kenya
319,838
5,528
288,424
25,886
Oman
318,272
4,125
303,644
10,503
Qatar
317,277
632
275,813
40,832
Singapore
307,813
846
295,005
11,962
Zambia
300,587
3,885
287,646
9,056
Estonia
287,757
2,003
244,235
41,519
Macedonia
252,947
8,177
225,056
19,714
Nigeria
251,930
3,124
225,906
22,900
Albania
244,182
3,292
216,785
24,105
Botswana
243,946
2,544
235,030
6,372
Cyprus
235,364
700
124,370
110,294
Algeria
232,325
6,468
157,628
68,229
Zimbabwe
227,961
5,288
212,470
10,203
Mozambique
221,975
2,149
198,303
21,523
Uzbekistan
212,289
1,536
202,149
8,604
Montenegro
210,931
2,505
197,881
10,545
Kyrgyzstan
194,607
2,846
182,442
9,319
Afghanistan
159,548
7,390
146,186
5,972
Uganda
159,454
3,454
99,016
56,984
Namibia
155,027
3,902
144,419
6,706
Ghana
154,891
1,357
147,310
6,224
Luxembourg
137,570
943
109,381
27,246
Réunion
133,617
462
86,669
46,486
Lao People's Democratic Republic
128,924
518
7,660
120,746
Rwanda
127,655
1,428
45,522
80,705
El Salvador
123,577
3,847
116,742
2,988
Cambodia
121,000
3,015
117,195
790
Jamaica
117,717
2,568
68,079
47,070
Cameroon
114,113
1,867
106,050
6,196
Maldives
112,628
269
100,811
11,548
China
105,547
4,636
97,850
3,061
Trinidad and Tobago
105,264
3,278
83,952
18,034
Angola
95,676
1,884
86,928
6,864
Guadeloupe
94,765
762
2,250
91,753
DRC
84,283
1,278
50,930
32,075
Senegal
83,855
1,921
77,148
4,786
Malawi
83,565
2,507
66,877
14,181
Côte d'Ivoire
79,814
771
76,224
2,819
French Guiana
72,819
359
11,254
61,206
Martinique
71,193
813
104
70,276
Suriname
69,275
1,231
49,199
18,845
Swaziland
68,047
1,366
66,217
464
Malta
65,311
521
56,437
8,353
Fiji
60,931
768
56,281
3,882
Mauritania
56,946
920
47,222
8,804
Madagascar
55,827
1,169
50,381
4,277
Guyana
55,628
1,122
42,013
12,493
Cabo Verde
55,178
383
52,864
1,931
Iceland
54,579
44
43,732
10,803
Sudan
53,959
3,393
40,329
10,237
Syrian Arab Republic
50,902
2,962
35,698
12,242
French Polynesia
47,470
636
0
46,834
Gabon
45,909
300
40,704
4,905
Belize
45,753
616
35,674
9,463
Channel Islands
38,232
126
35,051
3,055
Barbados
38,171
274
31,364
6,533
Burundi
36,868
38
773
36,057
Papua New Guinea
36,446
596
35,798
52
Togo
36,176
266
30,063
5,847
Guinea
35,719
410
31,183
4,126
Mayotte
35,691
187
2,964
32,540
Curaçao
35,617
211
25,504
9,902
Seychelles
34,367
143
28,964
5,260
Andorra
33,025
144
27,872
5,009
Tanzania
32,393
753
0
31,640
Aruba
32,056
187
30,775
1,094
Bahamas
31,915
726
23,470
7,719
Lesotho
31,899
690
20,530
10,679
Mali
29,430
704
25,198
3,528
Haiti
28,117
780
24,217
3,120
Benin
26,309
163
25,506
640
Mauritius
25,159
762
24,235
162
Somalia
24,322
1,335
13,182
9,805
Congo
23,380
371
18,993
4,016
Burkina Faso
20,435
353
19,419
663
Timor-Leste
19,866
122
19,731
13
Saint Lucia
18,746
316
14,504
3,926
Taiwan
18,238
851
16,219
1,168
Nicaragua
17,604
215
4,225
13,164
Tajikistan
17,118
124
16,971
23
South Sudan
16,653
137
12,934
3,582
Brunei
16,066
98
15,600
368
Equatorial Guinea
15,558
179
14,141
1,238
New Zealand
15,479
52
14,359
1,068
Djibouti
15,250
189
14,624
437
New Caledonia
15,195
282
12,947
1,966
Isle of Man
14,126
70
13,755
301
Central African Republic
13,509
109
6,859
6,541
Faroe Islands
13,207
15
7,693
5,499
Hong Kong
13,120
213
12,514
393
Cayman Islands
11,666
15
8,093
3,558
Gambia
11,572
347
10,156
1,069
Gibraltar
11,557
100
10,014
1,443
San Marino
11,466
107
9,675
1,684
Grenada
11,190
205
8,376
2,609
Yemen
10,485
1,995
7,051
1,439
Bermuda
9,766
112
7,768
1,886
Greenland
9,407
4
2,761
6,642
Eritrea
9,192
90
8,628
474
Saint Martin
9,143
60
1,399
7,684
Sint Maarten
9,029
77
7,410
1,542
Niger
8,503
295
7,511
697
Dominica
8,421
49
7,606
766
Comoros
7,801
159
7,514
128
Liechtenstein
7,731
73
7,238
420
Sierra Leone
7,572
125
0
7,447
Monaco
7,304
44
6,708
552
Guinea-Bissau
7,211
153
6,387
671
Liberia
7,208
288
5,747
1,173
Chad
6,887
185
4,874
1,828
Saint Vincent and the Grenadines
6,615
90
5,652
873
Caribbean Netherlands
6,180
27
5,397
756
Antigua and Barbuda
5,815
122
4,501
1,192
Sao Tome and Principe
5,798
68
4,751
979
British Virgin Islands
5,602
47
0
5,555
Turks and Caicos Islands
5,524
33
4,864
627
Saint Kitts and Nevis
5,190
28
4,392
770
Bhutan
3,458
3
2,654
801
St. Barth
3,282
6
0
3,276
Anguilla
2,187
7
1,997
183
Diamond Princess
712
13
699
0
Saint Pierre Miquelon
630
0
405
225
Wallis and Futuna
454
7
438
9
Palau
333
0
31
302
Solomon Islands
289
0
20
269
Montserrat
152
1
112
39
Falkland Islands (Malvinas)
85
0
0
85
Macao
79
0
79
0
Holy See (Vatican City State)
29
0
27
2
Samoa
18
0
3
15
Western Sahara
10
1
8
1
MS Zaandam
9
2
7
0
Marshall Islands
7
0
7
0
Vanuatu
7
1
6
0
Saint Helena
2
0
2
0
Micronesia
1
0
1
0
Tonga
1
0
1
0
Updated on January 22, 2022 10:45 am

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