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Harvard Men's Health Watch. You can get some of the same benefits of a low-glycemic-index diet by avoiding highly processed foods. The glycemic index is a number that indicates how rapidly the body digests a particular type of food and converts it into blood sugar (glucose). Some studies suggest that lower-glycemic-index diets may offer important health benefits for menâlike a reduced risk of heart disease and diabetes.
High-fiber complex carbs, such as lentils and whole grain rice, rank low on the glycemic index. Low-GI foods have been shown to help keep type 2 diabetes under control and they also aid weight loss, according to the Harvard School of Public Health.A ranking of 55 or less out of 100 is considered low.entils and whole grain rice contain moderately high amounts of B vitamins. These water-soluble vitamins help break down fat, carbs and protein into usable energy. They are particularly high in B-6, thiamin and niacin. Each one has 10 percent or more of the daily recommended value per cup.