Which of the following improves the glycemic index of foods?

Leafy greens are known for their low glycemic index (GI) values, which means they have a minimal impact on blood sugar levels when consumed. The glycemic index measures how quickly carbohydrates in food raise blood glucose levels. Foods that have a low GI are digested and absorbed more slowly, leading to a gradual rise in blood sugar. Leafy greens, such as spinach, kale, and romaine, consist primarily of water, fiber, and a variety of nutrients with very little carbohydrate content. This composition helps in keeping the glycemic response low.

In contrast, options like white rice and refined foods tend to have higher glycemic indices due to their higher carbohydrate content and lower fiber levels, which can cause a rapid increase in blood glucose. Added sugars also significantly elevate the glycemic index of foods, leading to quick spikes in blood sugar. This makes leafy greens an excellent choice for maintaining stable blood sugar levels and improving the overall glycemic index of a meal when included with higher GI foods.