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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.
Low glycemic foods include sourdough bread, steel-cut oats, barley, quinoa, whole grain pasta, sweet potatoes, plain yogurt and most fruits. High glycemic index foods, such as white bread, most breakfast cereals, potatoes, white rice and baked goods, should be avoided to keep your GI low.