The glycemic index (GI) is a system that rates carbohydrates on a scale of 0 to 100 based on how quickly they raise blood sugar levels. Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI, while those that break down more slowly and release glucose gradually have a low GI.
Foods with a high GI (70 or above) include white bread, sugary cereals, and other foods made with refined carbohydrates. Foods with a moderate GI (56-69) include whole wheat bread, oats, and brown rice. Foods with a low GI (55 or less) include most fruits and vegetables, beans, lentils, and whole grains such as quinoa and barley.
Eating a diet low in glycemic index can be beneficial for managing diabetes, weight loss, and reducing the risk of certain diseases such as heart disease and certain cancers, because it helps to keep blood sugar levels stable. It is also helpful in maintaining the weight loss in the long run.
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