Saturday, October 24, 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

42,599,884

Total Deaths

1,150,939

Total Recovered

31,490,658

Country/Region
Confirmed cases
Deaths
Recovered
Active cases
USA
8,753,209
229,356
5,698,965
2,824,888
India
7,814,682
117,992
7,016,046
680,644
Brazil
5,355,650
156,528
4,797,872
401,250
Russia
1,497,167
25,821
1,130,818
340,528
Spain
1,110,372
34,752
0
1,075,620
Argentina
1,069,368
28,338
866,695
174,335
France
1,041,075
34,508
109,486
897,081
Colombia
998,942
29,802
901,652
67,488
Peru
883,116
34,033
800,480
48,603
Mexico
880,775
88,312
641,075
151,388
UK
830,998
44,571
0
786,427
South Africa
712,412
18,891
643,523
49,998
Iran
562,705
32,320
450,891
79,494
Chile
498,906
13,844
471,343
13,719
Italy
484,869
37,059
261,808
186,002
Iraq
449,153
10,568
378,209
60,376
Germany
417,952
10,090
310,200
97,662
Bangladesh
397,507
5,780
313,563
78,164
Indonesia
385,980
13,205
309,219
63,556
Philippines
367,819
6,934
313,112
47,773
Turkey
357,693
9,658
311,520
36,515
Saudi Arabia
344,552
5,281
330,995
8,276
Ukraine
337,410
6,289
139,755
191,366
Pakistan
327,063
6,727
310,101
10,235
Israel
308,840
2,329
290,130
16,381
Belgium
287,700
10,658
22,517
254,525
Netherlands
272,401
6,964
0
265,437
Poland
241,946
4,351
109,344
128,251
Czechia
238,323
1,971
91,651
144,701
Canada
211,732
9,888
177,879
23,965
Romania
205,793
6,318
147,932
51,543
Morocco
190,416
3,205
157,175
30,036
Ecuador
158,270
12,528
134,187
11,555
Nepal
155,233
842
108,334
46,057
Bolivia
140,612
8,608
107,633
24,371
Qatar
130,965
229
127,868
2,868
Panama
127,866
2,622
103,985
21,259
UAE
123,764
475
116,894
6,395
Dominican Republic
122,873
2,212
100,920
19,741
Kuwait
120,927
744
112,110
8,073
Portugal
112,440
2,276
65,880
44,284
Oman
111,837
1,147
97,949
12,741
Sweden
110,594
5,933
0
104,661
Kazakhstan
110,250
1,796
105,566
2,888
Egypt
106,230
6,176
98,713
1,341
Guatemala
103,902
3,594
93,341
6,967
Switzerland
103,653
2,071
55,800
45,782
Costa Rica
101,826
1,265
61,662
38,899
Japan
95,138
1,694
88,245
5,199
Ethiopia
92,229
1,400
46,118
44,711
Belarus
91,978
953
82,670
8,355
Honduras
91,882
2,612
37,697
51,573
Venezuela
88,718
764
82,899
5,055
China
85,775
4,634
80,876
265
Bahrain
79,574
312
76,143
3,119
Austria
78,029
965
56,791
20,273
Armenia
75,523
1,157
50,701
23,665
Moldova
70,256
1,654
51,102
17,500
Lebanon
68,479
559
32,412
35,508
Uzbekistan
64,811
542
62,033
2,236
Nigeria
61,882
1,129
57,190
3,563
Paraguay
58,259
1,278
38,797
18,184
Singapore
57,965
28
57,832
105
Hungary
56,098
1,390
16,007
38,701
Algeria
55,630
1,897
38,788
14,945
Ireland
55,261
1,878
23,364
30,019
Kyrgyzstan
55,144
1,130
47,337
6,677
Libyan Arab Jamahiriya
54,374
790
29,965
23,619
Palestine
49,579
439
42,850
6,290
Azerbaijan
49,013
664
41,051
7,298
Jordan
48,930
508
7,449
40,973
Tunisia
48,799
819
5,032
42,948
Kenya
47,843
884
33,421
13,538
Ghana
47,601
314
46,824
463
Myanmar
42,365
1,038
22,445
18,882
Slovakia
40,801
159
9,920
30,722
Afghanistan
40,768
1,511
34,023
5,234
Denmark
39,411
700
31,701
7,010
Bosnia
38,493
1,065
26,260
11,168
Serbia
38,115
786
31,536
5,793
Bulgaria
36,519
1,077
18,102
17,340
Croatia
33,959
429
23,785
9,745
El Salvador
32,585
944
28,258
3,383
Greece
29,057
559
9,989
18,509
Australia
27,499
905
25,181
1,413
Georgia
26,503
193
10,163
16,147
Macedonia
25,991
883
18,247
6,861
S. Korea
25,775
457
23,834
1,484
Malaysia
25,742
221
16,555
8,966
Cameroon
21,570
425
20,117
1,028
Slovenia
21,274
235
8,018
13,021
Côte d'Ivoire
20,405
121
20,100
184
Albania
18,556
469
10,466
7,621
Norway
17,532
279
11,863
5,390
Madagascar
16,810
238
16,215
357
Montenegro
16,436
255
12,378
3,803
Zambia
16,095
346
15,179
570
Senegal
15,543
321
14,161
1,061
Finland
14,652
353
9,800
4,499
Sudan
13,724
836
6,764
6,124
Luxembourg
12,851
141
9,085
3,625
Namibia
12,501
133
10,748
1,620
Mozambique
11,748
82
9,234
2,432
Guinea
11,635
71
10,474
1,090
Maldives
11,391
37
10,428
926
Uganda
11,163
99
7,269
3,795
DRC
11,122
304
10,379
439
Tajikistan
10,736
81
9,836
819
French Guiana
10,351
69
9,995
287
Lithuania
9,578
129
4,015
5,434
Haiti
9,015
231
7,361
1,423
Gabon
8,919
54
8,512
353
Angola
8,829
265
3,384
5,180
Jamaica
8,638
182
4,156
4,300
Zimbabwe
8,257
236
7,771
250
Cabo Verde
8,198
94
7,034
1,070
Mauritania
7,662
163
7,374
125
Guadeloupe
7,329
115
2,199
5,015
Sri Lanka
7,153
15
3,644
3,494
Cuba
6,479
128
5,899
452
Bahamas
6,268
130
3,795
2,343
Botswana
5,923
21
927
4,975
Malawi
5,885
183
5,287
415
Swaziland
5,831
116
5,485
230
French Polynesia
5,797
20
3,623
2,154
Djibouti
5,528
61
5,393
74
Trinidad and Tobago
5,487
104
3,945
1,438
Nicaragua
5,434
155
4,225
1,054
Malta
5,373
50
3,478
1,845
Syrian Arab Republic
5,319
264
1,692
3,363
Hong Kong
5,290
105
5,041
144
Congo
5,156
92
3,887
1,177
Suriname
5,155
109
5,010
36
Réunion
5,149
20
4,630
499
Equatorial Guinea
5,079
83
4,962
34
Rwanda
5,052
34
4,806
212
Central African Republic
4,862
62
1,924
2,876
Latvia
4,467
54
1,357
3,056
Aruba
4,401
36
4,160
205
Iceland
4,394
11
3,302
1,081
Estonia
4,351
73
3,441
837
Mayotte
4,276
44
2,964
1,268
Andorra
4,038
69
2,729
1,240
Guyana
3,960
117
2,923
920
Somalia
3,897
102
3,166
629
Thailand
3,731
59
3,529
143
Gambia
3,659
119
2,660
880
Mali
3,444
132
2,620
692
Cyprus
3,314
25
1,882
1,407
Belize
3,050
46
1,872
1,132
South Sudan
2,876
56
1,290
1,530
Uruguay
2,759
53
2,241
465
Benin
2,557
41
2,330
186
Burkina Faso
2,433
65
1,996
372
Guinea-Bissau
2,403
41
1,818
544
Sierra Leone
2,343
74
1,782
487
Martinique
2,257
24
98
2,135
Togo
2,162
52
1,586
524
Yemen
2,060
599
1,354
107
Lesotho
1,934
43
961
930
New Zealand
1,934
25
1,835
74
Chad
1,423
96
1,234
93
Liberia
1,393
82
1,278
33
Niger
1,215
69
1,128
18
Vietnam
1,160
35
1,051
74
Sao Tome and Principe
938
15
898
25
San Marino
819
42
716
61
Curaçao
818
1
534
283
Channel Islands
795
48
659
88
Sint Maarten
776
22
702
52
Diamond Princess
712
13
659
40
Turks and Caicos Islands
699
6
689
4
Gibraltar
660
0
507
153
Papua New Guinea
583
7
545
31
Burundi
553
1
497
55
Taiwan
550
7
497
46
Saint Martin
538
8
422
108
Comoros
517
7
494
16
Tanzania
509
21
183
305
Faroe Islands
490
0
473
17
Eritrea
461
0
405
56
Mauritius
435
10
386
39
Isle of Man
348
24
321
3
Mongolia
337
0
312
25
Bhutan
336
0
306
30
Liechtenstein
324
1
170
153
Monaco
295
2
241
52
Cambodia
287
0
283
4
Cayman Islands
239
1
215
23
Barbados
226
7
207
12
Bermuda
190
9
175
6
Seychelles
153
0
149
4
Caribbean Netherlands
150
3
121
26
Brunei
148
3
143
2
Antigua and Barbuda
122
3
107
12
St. Barth
77
0
66
11
Saint Vincent and the Grenadines
73
0
64
9
British Virgin Islands
71
1
70
0
Saint Lucia
48
0
27
21
Macao
46
0
46
0
Dominica
37
0
29
8
Fiji
33
2
30
1
Timor-Leste
29
0
28
1
Holy See (Vatican City State)
27
0
15
12
Grenada
27
0
24
3
New Caledonia
27
0
27
0
Lao People's Democratic Republic
24
0
22
2
Saint Kitts and Nevis
19
0
19
0
Greenland
17
0
16
1
Saint Pierre Miquelon
16
0
12
4
Falkland Islands (Malvinas)
13
0
13
0
Montserrat
13
1
12
0
Western Sahara
10
1
8
1
MS Zaandam
9
2
0
7
Solomon Islands
4
0
3
1
Anguilla
3
0
3
0
Wallis and Futuna
1
0
1
0
Updated on October 24, 2020 1:28 pm

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