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The glycemic index (GI) measures how much a carbohydrate-containing food raises blood glucose levels. High-GI foods increase blood glucose more than low-GI foods. The former has a value of 70 to 100, medium GI foods have a value of 56 to 69, and low-GI foods have a value of 55 and below. Glucose itself has a GI of 100; it is rapidly broken down once consumed and sent to cells for energy, stored in the muscles for later use, or stored as fat when in excess. Protein foods like fish, chicken, and meat do not contain any carbs and have no GI rating. Eating low-GI foods may help reduce the risk of and manage type 2 diabetes, heart disease, hypertension, and obesity.

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1. Ezekiel and Pumpernickel Bread

Ezekiel bread is a combination of six grains and legumes, including wheat, barley, millet, lentils, soybeans, and spelt. It is a great source of protein and fiber and contains all essential amino acids and many vitamins. Ezekiel bread is very low on the GI scale, with a score of 36. Pumpernickel is whole-grain bread made from coarsely ground rye with a sourdough starter. A classic loaf of pumpernickel bread has a low-GI score of about 46.

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