The Glycemic Index (GI) rates foods on a scale of 0 to 100 based on how rapidly they raise blood sugar levels after eating, with pure glucose as the benchmark (GI of 100). Low-GI foods (like legumes and most vegetables) cause slower, more gradual rises in blood sugar, which is beneficial for energy management and diabetes prevention.
The Dietary Guidelines for Americans recommend filling half your plate with fruits and vegetables at each meal for optimal nutrition and disease prevention.