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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.
These have in common a lack of fiber, fat and protein, which help moderate the release of sugar. Low glycemic foods include oatmeal, beans and vegetables, which are packed with fat, fiber and protein and cause a slow, steady digestion, leading to a longer period of satiety.