Tuesday, August 11, 2020
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

20,234,639

Total Deaths

737,818

Total Recovered

13,092,215

Country/Region
Confirmed cases
Deaths
Recovered
Active cases
USA
5,247,657
166,113
2,707,754
2,373,790
Brazil
3,057,470
101,857
2,163,812
791,801
India
2,267,153
45,353
1,581,640
640,160
Russia
892,654
15,001
696,681
180,972
South Africa
563,598
10,621
417,200
135,777
Mexico
480,278
52,298
322,465
105,515
Peru
478,024
21,072
324,020
132,932
Colombia
397,623
13,154
221,485
162,984
Chile
375,044
10,139
347,342
17,563
Spain
370,060
28,576
0
341,484
Iran
328,844
18,616
286,642
23,586
UK
311,641
46,526
0
265,115
Saudi Arabia
289,947
3,199
253,478
33,270
Pakistan
284,660
6,097
260,764
17,799
Bangladesh
260,507
3,438
150,437
106,632
Argentina
253,868
4,764
108,242
140,862
Italy
250,825
35,209
202,248
13,368
Turkey
241,997
5,858
224,970
11,169
Germany
218,500
9,265
197,900
11,335
France
202,775
30,340
82,836
89,599
Iraq
153,599
5,464
109,790
38,345
Philippines
136,638
2,294
68,159
66,185
Indonesia
127,083
5,765
82,236
39,082
Canada
120,132
8,987
106,355
4,790
Qatar
113,262
188
109,993
3,081
Kazakhstan
99,442
1,058
72,523
25,861
Egypt
95,666
5,035
53,779
36,852
Ecuador
94,701
5,932
78,608
10,161
Bolivia
89,999
3,640
29,808
56,551
Israel
84,722
613
58,998
25,111
China
84,668
4,634
79,232
802
Sweden
82,972
5,766
0
77,206
Ukraine
81,957
1,922
44,359
35,676
Oman
81,787
521
76,124
5,142
Dominican Republic
80,499
1,328
44,910
34,261
Panama
75,394
1,664
49,510
24,220
Belgium
74,152
9,872
17,780
46,500
Kuwait
72,400
482
64,028
7,890
Belarus
68,947
589
64,991
3,367
UAE
62,704
357
56,766
5,581
Romania
62,547
2,729
30,311
29,507
Netherlands
59,194
6,157
0
53,037
Guatemala
56,987
2,222
45,589
9,176
Singapore
55,292
27
49,609
5,656
Portugal
52,825
1,759
38,600
12,466
Poland
52,410
1,809
36,877
13,724
Japan
47,990
1,047
33,058
13,885
Honduras
47,454
1,495
6,597
39,362
Nigeria
46,867
950
33,346
12,571
Bahrain
44,397
163
41,209
3,025
Ghana
41,212
215
38,727
2,270
Armenia
40,433
796
32,616
7,021
Kyrgyzstan
40,085
1,474
32,126
6,485
Afghanistan
37,162
1,328
26,228
9,606
Switzerland
36,708
1,987
32,400
2,321
Algeria
35,712
1,312
24,920
9,480
Morocco
34,063
516
24,524
9,023
Azerbaijan
33,647
492
30,642
2,513
Uzbekistan
31,304
200
22,992
8,112
Serbia
28,262
646
18,965
8,651
Moldova
27,841
850
19,300
7,691
Kenya
26,928
423
13,495
13,010
Ireland
26,768
1,772
23,364
1,632
Venezuela
25,805
223
13,356
12,226
Costa Rica
23,872
244
7,823
15,805
Ethiopia
23,591
420
10,411
12,760
Nepal
23,310
79
16,493
6,738
Austria
22,106
723
20,010
1,373
Australia
21,407
314
11,876
9,217
El Salvador
20,872
563
9,720
10,589
Czechia
18,494
390
12,983
5,121
Cameroon
18,042
395
15,320
2,327
Côte d'Ivoire
16,798
105
13,052
3,641
Denmark
14,815
620
12,925
1,270
S. Korea
14,626
305
13,658
663
Palestine
14,510
100
8,045
6,365
Bosnia
14,498
425
8,159
5,914
Bulgaria
13,512
459
7,980
5,073
Madagascar
13,202
151
11,011
2,040
Sudan
11,956
781
6,266
4,909
Macedonia
11,942
528
8,087
3,327
Senegal
11,312
236
7,390
3,686
Norway
9,684
256
8,857
571
DRC
9,489
224
8,363
902
Malaysia
9,094
125
8,803
166
French Guiana
8,324
49
7,549
726
Zambia
8,210
241
6,802
1,167
Gabon
8,006
51
5,823
2,132
Guinea
7,930
50
6,898
982
Tajikistan
7,827
62
6,614
1,151
Haiti
7,634
183
4,982
2,469
Finland
7,601
333
6,980
288
Luxembourg
7,216
121
6,170
925
Paraguay
6,907
75
5,222
1,610
Lebanon
6,812
80
2,290
4,442
Mauritania
6,555
157
5,570
828
Albania
6,536
200
3,379
2,957
Greece
5,749
213
3,804
1,732
Croatia
5,649
158
4,906
585
Libyan Arab Jamahiriya
5,541
120
710
4,711
Djibouti
5,347
59
5,120
168
Maldives
5,157
19
2,835
2,303
Equatorial Guinea
4,821
83
2,182
2,556
Zimbabwe
4,748
104
1,524
3,120
Hungary
4,731
605
3,525
601
Malawi
4,674
146
2,430
2,098
Central African Republic
4,641
60
1,721
2,860
Hong Kong
4,149
55
2,916
1,178
Nicaragua
3,902
123
2,913
866
Montenegro
3,696
68
2,521
1,107
Congo
3,664
58
1,589
2,017
Thailand
3,351
58
3,160
133
Swaziland
3,309
61
1,634
1,614
Somalia
3,227
93
1,728
1,406
Namibia
3,101
19
715
2,367
Mayotte
3,068
39
2,835
194
Cuba
3,046
88
2,460
498
Cabo Verde
2,883
32
2,128
723
Sri Lanka
2,871
11
2,593
267
Slovakia
2,599
31
1,866
702
Mali
2,573
125
1,969
479
Suriname
2,489
30
1,674
785
South Sudan
2,470
47
1,175
1,248
Mozambique
2,411
16
860
1,535
Lithuania
2,265
81
1,670
514
Slovenia
2,255
128
1,960
167
Estonia
2,158
63
1,962
133
Rwanda
2,152
7
1,392
753
Guinea-Bissau
2,052
29
944
1,079
Iceland
1,962
10
1,838
114
Benin
1,936
38
1,600
298
Sierra Leone
1,917
69
1,447
401
Yemen
1,832
518
915
399
Tunisia
1,717
51
1,265
401
Angola
1,679
78
569
1,032
New Zealand
1,569
22
1,526
21
Uruguay
1,364
37
1,146
181
Uganda
1,297
9
1,137
151
Latvia
1,290
32
1,070
188
Jordan
1,268
11
1,187
70
Syrian Arab Republic
1,255
52
364
839
Cyprus
1,252
19
870
363
Georgia
1,250
17
1,010
223
Liberia
1,240
79
725
436
Gambia
1,235
23
221
991
Burkina Faso
1,204
54
984
166
Niger
1,158
69
1,062
27
Malta
1,112
9
688
415
Togo
1,067
25
729
313
Jamaica
1,023
14
745
264
Andorra
963
52
839
72
Chad
945
76
843
26
Bahamas
945
15
113
817
Sao Tome and Principe
878
15
800
63
Vietnam
847
15
399
433
Botswana
804
2
63
739
Lesotho
781
24
175
582
Diamond Princess
712
13
651
48
San Marino
699
42
657
0
Réunion
690
5
631
54
Aruba
630
3
114
513
Channel Islands
597
47
533
17
Guyana
568
22
189
357
Tanzania
509
21
183
305
Taiwan
480
7
443
30
Burundi
408
1
315
92
Comoros
399
7
369
23
Myanmar
360
6
312
42
Mauritius
344
10
334
0
Martinique
336
16
98
222
Isle of Man
336
24
312
0
Guadeloupe
317
14
186
117
Faroe Islands
306
0
215
91
Mongolia
293
0
263
30
Eritrea
285
0
245
40
Trinidad and Tobago
281
8
138
135
Cambodia
251
0
219
32
Turks and Caicos Islands
216
2
39
175
Papua New Guinea
214
3
53
158
Cayman Islands
203
1
202
0
Gibraltar
201
0
186
15
Sint Maarten
189
17
86
86
Bermuda
158
9
144
5
Belize
154
2
32
120
Brunei
142
3
138
1
Barbados
142
7
112
23
Monaco
133
4
113
16
Seychelles
126
0
125
1
Bhutan
110
0
96
14
Antigua and Barbuda
92
3
76
13
Liechtenstein
89
1
85
3
Saint Martin
78
3
44
31
French Polynesia
69
0
62
7
Saint Vincent and the Grenadines
57
0
52
5
Macao
46
0
46
0
Curaçao
32
1
30
1
Fiji
27
1
18
8
Saint Lucia
25
0
24
1
Timor-Leste
25
0
24
1
Grenada
24
0
23
1
New Caledonia
23
0
22
1
Lao People's Democratic Republic
20
0
19
1
Dominica
18
0
18
0
Saint Kitts and Nevis
17
0
17
0
Greenland
14
0
14
0
St. Barth
13
0
6
7
Caribbean Netherlands
13
0
7
6
Falkland Islands (Malvinas)
13
0
13
0
Montserrat
13
1
12
0
Holy See (Vatican City State)
12
0
12
0
Western Sahara
10
1
8
1
British Virgin Islands
9
1
7
1
MS Zaandam
9
2
0
7
Saint Pierre Miquelon
4
0
1
3
Anguilla
3
0
3
0
Updated on August 11, 2020 12:07 am

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