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I do not know if my geometry or calculus grades jumped up because I was studying Spanish or Japanese, but it did sharpen my critical thinking and broadened my perspective about the world. Both tarako and mentaiko can be eaten as-is with plain rice, or used as a paste or sauce - see tarako and ponzu pasta. Experience has shown that land reform is necessary but alone is not enough without support through the distribution of inputs and rural services. There are a few I've never had homemade, although I've had them, like homemade umeboshi. The best series of articles on the advantages and disadvantages of the glycemic index available anywhere, by experts in the field, including Janette Brand-Miller and Kaye Foster-Powell; Thomas M.

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100 Japanese foods to try

Studies have shown that it does that job very well, too. More than fifteen studies have looked at the glycemic index of mixed meals. Twelve of them showed an excellent correlation between what was expected and what was actually found. You can quite readily predict the glycemic index of a mixed meal. Simply multiply the percent of total carbohydrate of each of the foods by its glycemic index and add up the results to get the glycemic index of the meal as a whole.

The three studies that did not show the expected correlation came from a group of researchers who were not using standardized methodology for working out the glycemic index from the area under the curve.

In addition, their meals were high in fat, which tends to reduce the impact of any one carbohydrate food. What About Protein and Fat? But what if the meal contains protein and fat too, as it usually does?

How does that affect our mixed meal calculations? It's generally accepted that fat has little affect on blood glucose. In fact, recent studies indicate that neither protein nor fat have more than a minuscule affect on blood glucose. This seems to be true for people both with and without diabetes.

The protein studies are particularly interesting. A gram dose of protein in the form of very lean beef resulted in only about 2 grams of glucose being produced and released into circulation. Neither does adding protein to carbohydrate slow the absorption or peak of the glucose response. Fat delays the peak but not the total glucose response, according to these new studies. Therefore, it looks like you can simply ignore protein and fat in mixed meal calculations.

However, the type of fat may be important here. The URL is http: While the reason remains a mystery, this folk wisdom now has scientific confirmation. They found that although the initial glucose increase was similar for the two meals, the GI continued to rise and was significantly increased from four to nine hours after the pizza meal compared with the control meal.

Rice and Potatoes Rice and potatoes are some of the foods most tested for their glycemic indexes. They are important both because most of us tend to eat a lot of rice and potatoes and because they can have a high glycemic index.

Professor Brand-Miller reports the results of 49 studies of rice and 24 studies of potatoes. The results for rice ranged all the way from 54 to and for potatoes from 67 to What could possibly cause such tremendous variation?

According to Professor Brand-Miller, for rice one of the most important considerations is the ratio of amylose to amylopectin. She says that "the only whole intact grain food with a high G.

However, some varieties of rice Basmati, a long grain fragrant rice, and Doongara, a new Australian variety of rice [which is not available in the United States] have intermediate G. Department of Agriculture in Albany, California, gave me a comprehensive explanation. There are, says this noted rice specialist, four types of rice: Sweet rice is also known as sticky or waxy rice.

It makes the best sauces and gravies, and is usually used in Asian restaurants. Sweet rice has no amylose , Yokoyama says. In other words, it is the rice that has the highest glycemic index.

The three other types of rice have lower glycemic indexes. Of course, each of these three types of rice may be brown or white. Brown rice has a lower glycemic index than white rice, everything else being equal. Therefore brown long-grain rice—or if you can find it—brown Basmati rice—will probably have a lower glycemic index. White Basmati rice had a glycemic index of 83 in one study. Brown Basmati rice can be expected to have a somewhat lower index, but we don't know precisely what it is, because the studies haven't been done yet.

In fact, however, Uncle Ben's Converted Rice is the lowest glycemic rice you can get. This is white rice. Jennie Brand-Miller has indicated to me that this company may use a secret process. Richard Jackson maintains in e-mail to me that my statement that there are three basic types of rice is "somewhat incorrect.

It is typically fermented prior to cooking, whereas standard Japanese-style milled rice is not. I think if more research is done into this factor, the data may prove that the difference between sweet rice and regular Asian-style rice is different on the scale of caloric values as pertains to ingestion by diabetics.

The reason that new potatoes have a lower GI is probably because most of the amylopectin is less branched—it is more like amylose at this immature stage. Fructose and High Fructose Corn Syrup An addition to the published glycemic indexes is high fructose corn syrup, which is endemic in U.

Fructose is not the same as high fructose corn syrup, Professor Jennie Brand-Miller emphasized in a message to RonnieDbrg aol. Thus the GI of high fructose corn syrups is about the same as sucrose, i. The tested soy milk, she writes, has 4.

A low factor for soy milk isn't surprising, since soybeans have a GI of But consumers in the United States—where many different brands and flavors are available—need to be aware that not all soy milks are created equal. I recently discovered that my blood glucose rose dramatically after a large cup of chai made with soy milk.

That's when I paid attention for the first time to how many grams of carbohydrate that particular soy milk had. So then I looked through the nutrition information on the dozens of brands and flavors of soy milk and rice milk and almond milk and oat milk, etc. I was amazed to find that the carbohydrate content of these beverages varied from 4 grams per 8 oz. At least five brands have no more than 4 grams of carbohydrate per 8 oz.

WestSoy Organic Unsweetened Soymilk has 5 grams of carbohydrate per 8 oz. Pacific Original Non Dairy Beverage Unsweetened has 5 grams of carbohydrates, but 3 grams are fiber, which means it has only 2 grams of available carbohydrate per serving. It has 3 grams of available carbohydrate. It has 11 to 13 grams of carbohydrate per 8 oz, whether it is non-fat or full-fat.

Also note that the carbohydrates in soy beverages have a lower GI than that of lactose, which is Thanks Thanks to Professor Jennie Brand-Miller for authorizing me to reproduce her glycemic index and glycemic load table. Thanks too to Tere Griffin who began the collection of information for what turned into this Web page and originally got me interested in this fascinating subject. There's nothing on my Web site that draws more visitors and more e-mail questions than my articles on the glycemic index.

Ever since I reviewed the first Australian edition of The G. I brought to her attention an article in The Washington Post that was critical of the glycemic index concept.

Jennie wrote a brilliant and short—and caustic rebuttal. Too trenchant for the Post, the newspaper has not yet published it and probably never will.

It is, however, too good to go unread, and Jennie has authorized me to reproduce her letter here: Imagine setting up a system of rating the energy content of foods and assigning a number—let's call them calories, the higher the number, the more energy they contain and the greater their likelihood of causing weight gain. We could use this system to guide food choices to lower energy intake. Unfortunately, it's not that simple! The number would not tell us anything about the vitamin, mineral or fiber content.

The numbers could be misleading—some highly nutritious foods like nuts and legumes have terribly high numbers calories , while some nutritionally worthless foods have very low numbers e. What's more the numbers are not set in stone—they vary from time to time and just a slight change in the recipe would alter the number drastically. Let's dump the concept—it's way too difficult to follow. The worth of any food cannot be measured by a single number, but a single number can tell you a great deal about how the carbohydrate in that food affects blood glucose levels.

High blood glucose levels are a risk factor for diabetes and cardiovascular disease. Dozens of studies have shown improvements in a variety of clinical outcomes with free-living subjects consuming self-selected low glycemic index diets. Like the calorie content of food, the glycemic index deserves some consideration. The foods that provide the most carbohydrate in the diet are the ones that need close attention potatoes, breakfast cereals, breads, soft drinks , not carrots, honey or over-ripe bananas.

Among the literally hundreds of studies of the glycemic index in the scientific literature, these are some of the most important and most recent: A key focus of this book is that by dropping what Dr.

Arnot calls your "glucose load" you can lose weight. By glucose load, Dr. Arnot means the glycemic index. Chapter 6, "Drop You Glucose Load," is right on target. This new and outstanding book probably makes better use of modern scientific concepts like the glycemic index than any other weight control book.

A Cookbook Based on the Glycemic Index. Here is a practical application of the glycemic index by someone who really understands how it works. The ordering information is: A bite-sized introduction to the glycemic index and glycemic load; includes the complete table of some tested foods. Hodder Headline will publish an Australian edition in early A meta-analysis of randomized controlled trials," Diabetes Care , Vol 26, No.

This is the updated U. The Glycaemic Index Solution. The adjusted carbohydrate exchange ACE refines carbohydrate exchange lists by multiplying the glycemic index of a food by its carbohydrate content to indicate the likely effect of a food on blood glucose. Thanks to Joanna Hutchison for bringing this imaginative extension of the glycemic index to my attention. This extensive table lists foods and is the definitive journal article.

It updates the first comprehensive listing of glycemic index results: This long article is now finally free online at http: Pocket Guide to the G. Factor for People with Diabetes. Hodder Headline Australia Pty Limited, This is a companion volume to The G. Factor that adds new information, including the number of grams of fat and carbohydrates along with the glycemic index of some different foods.

Get the Sugar Out: Three Rivers Press, This book is fundamentally based on the glycemic index—and the author's understanding of the glycemic index is fundamentally flawed. The pages on the glycemic index in the preface xvii through xxi are worse than useless.

Riddled with mistakes, it makes the unpardonable error of equating the glycemic index of glucose and that of white bread as well as whole-wheat bread as being This mistake must be the result of sloppy reading of different presentations of the glycemic index that are indeed based on one or the other of these food products.

However, glucose has a GI about 40 percent higher than that of white bread. Canada, Random House Canada, In that capacity he learned about Barry Sears's The Zone diet, which is based on the principles of the glycemic index. Himself overweight, he lost 20 pounds on The Zone. But, he says, 95 percent of the people who tried to follow that diet dropped out within a year. Dismayed by that dropout rate, Gallop set out to address the two key impediments to success: His book is the result.

It's further described on the Web at http: Brand Miller, and Peter Petocz. This recent paper fills two of the most important gaps in glycemic index research: The authors tested 38 foods in six food categories fruit, bakery products, snacks, carbohydrate-rich foods, protein-rich foods, and breakfast cereals. They found a high correlation between glucose and insulin scores, although bakery products, which are high in fat and refined carbohydrates, and protein-rich foods gave disproportionately higher insulin responses than glycemic responses.

Some protein-rich and fat-rich foods induced as much insulin secretion as did some carbohydrate-rich foods. Each of the tests compared kJ portions, which is equal to about calories. Each subject first consumed a kJ portion of white bread The study also used white bread as the reference food against which they compared all other foods, similar to the method used for calculating GI values.

You need to prove your ID to buy Bitcoins with a credit card. CEX and Coinmama are both global exchanges. Bank transfers are the preferred way to buy a large amount of Bitcoin.

Exchanges also typically charge lower fees for bank transfers compared to credit or debit card transfers. The main downsides of a bank transfer are the slow speeds takes about 5 business days to complete, in some cases and the ID verification. Just like with credit or debit card purchases, your ID is tied to your Bitcoins.

Coinbase , BitPanda, and Gemini all allow Bitcoin purchases with bank transfers. Cash is the preferred method for those who want to deal with Bitcoins anonymously. A cash deposit lets you access your Bitcoins quickly even instantly while remaining totally anonymous. There are some major downsides with cash exchanges. However, the best method may be to find a Bitcoin ATM in your local area. Every major city in the world has a Bitcoin ATM. New York City has about a dozen, for example. Accessing Bitcoins through PayPal is difficult.

However, there are some ways to get around this problem. You can buy digital items with PayPal, then sell those items for Bitcoin, for example. The price is constantly fluctuating. You can use tools like Bitcoin Wisdom or Cryptowatch to analyze historical Bitcoin exchange rate data. Those people became millionaires overnight when the price of Bitcoin shot up. Altcoins are cryptocurrencies other than Bitcoin. Bitcoin was the first cryptocurrency to become really popular.

Since the rise of Bitcoin, however, hundreds of other cryptocurrencies have emerged. The vast majority of altcoins, however, have virtually no value. In general, you should avoid buying currencies that go through sudden spikes and drops in price and volume. A growing number of altcoins are accepted as online payments — just like Bitcoin. The blockchain is an essential part of the cryptocurrency world. The blockchain was created by Satoshi Nakamoto — the mysterious creator or group or creators behind Bitcoin.

A blockchain allows digital information to be distributed — not copied. It was first used to create Bitcoin, but blockchains are already being used in all corners of the tech world. Now, imagine that the network is programmed to constantly update all of those spreadsheets simultaneously.

The blockchain consists of a shared database. The blockchain exists everywhere at the same time — which means the information on the blockchain is public and easy to verify. All you need is an internet connection. Bitcoin and its blockchain were first invented in Amazingly, since , the Bitcoin blockchain has operated without any significant disruption. That means new files need to be added to the files on all the computers.

A node is an individual computer connected to the blockchain network. Each node gets a copy of the blockchain. That copy is automatically downloaded when you join the blockchain network. As part of the blockchain network, each node also has the job of validating and relaying transactions on the blockchain.

Each node is a blockchain administrator. Why would someone become a node? Each node has a chance of winning Bitcoins. Each node is constantly solving computational puzzles. You know how people talk about Bitcoin mining? Essentially, Bitcoin mining is just using a powerful computer to solve algorithms. The potential for blockchain technology is enormous. The biggest implications for the blockchain are on the world of finance.

Blockchains could cut out the middleman for money transfers, for example. That could facilitate the transfer of money worldwide. Instead of having a middleman — like a bank — charging money for each transaction, we could use the blockchain to securely transfer money worldwide at minimal cost. The bears showed continued After receiving an accreditation from the Shariyah Review Bureau for both its blockchain platform and its corresponding digital currency, all was set for Stellar The post on Reddit, Price ranging movements were basically experienced throughout the trading days of the There had been intense selling pressure against the market valuation of ZCash The formation of a bearish The annual London gathering hosted by R3 to celebrate everything happening on the Corda platform and its developer community saw a meteoric rise in Charles Hoskinson has led an interesting life, taking on endeavors in the cryptocurrency community like the founding of Cardano.

He has worked to co-found The toolkit library created by Libbitcoin and its President, Lucas Betschart, was a popular asset among developers working with Bitcoin in the past few Allianz Chief Economic Adviser: Weekly Roundup of Latest Updates News 0. The market valuation of the U. In the first fifteen days of A standout in the last day buoying our Litecoin price analysis is the obvious resurgence of Litecoin prices.

With a bullish engulfing bar right With Bitcoin adding just four percent in the last 24 hours has had a magnifying effect on Bitcoin Cash, Cardano and a host of Philanthropist Charitable Giving Cryptocurrency?

Blockchain Commerce For Game Developers? Natural Fancy Colored Diamonds Cryptocurrency? Altcoin Initial Coin Offerings 0. Despite the increase in the number of crypto solutions, there has been a limited adoption of cryptocurrencies for paying for mass services. At first, all they wanted was to find a team of Revolutionary Bitcoin Wallet Recovery Service? He is an expert in applied cryptography and Blockchain Authorizing Data System?

ROM is a digital platform that embraces the blockchain technology. Blockchain Crypto Asset Management Project? Biger is a digital platform that aims to bring change in asset management through decentralization. This will minimize unnecessary intervention by centralized entities Learning a foreign language is both time consuming and troublesome.

I still recall in high school and in college spending hours trying to memorize hundreds of vocabulary words in Spanish and Japanese and the dozens of ways to conjugate verbs. I still cringe when thinking about the deep embarrassment of those awkward moments when I tried to express complex thoughts in front of my foreign language classes using kindergarten level terms because of my limited vocabulary.

Although these were difficult times in my international academic training, I certainly do not regret it. Looking back over my 20 year professional career in public policy and international business, my foreign language training prepared and inspired me to think globally about my future, helped me make great friends around the world, and opened doors for me in my career.

In short, learning foreign languages did not just give me ways to communicate with people in other countries, but it deepened my understanding and appreciation for the rich and complex world we live in. Recent scientific research on the brain suggests that learning foreign languages makes students smarter overall. I do not know if my geometry or calculus grades jumped up because I was studying Spanish or Japanese, but it did sharpen my critical thinking and broadened my perspective about the world.

It opened my mind to new cultures and new ways of thinking. It gave me the chance to consider foreign cultures against my own values and traditions and gave me a deeper respect for our multi-faceted world. Through language learning, I was exposed to a different set of aesthetics, cuisines, philosophies, politics, histories and traditions. All this classroom learning naturally became the catalyst for me to travel and study abroad to further enhance my international education through seeing and experiencing foreign cultures.

One of the most rewarding parts of learning foreign languages is that it helped me to make connections with people overseas.

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