To learn more about the glycemic index of foods, visit www.glycemicindex.com.

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As part of a healthy diet or any reasonable plan to lose weight, it is vital to understand the importance of the glycemic index (GI).

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To lower the glycemic index of instant oatmeal, all you have to do is combine it with a little lean protein (add low-fat or fat-free milk or a half-scoop of protein powder after cooking) or healthy fat (top with a tablespoon or two of chopped nuts, which are also good for lowering cholesterol).

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Those on the low-glycemic-index diet burned about 150 calories a day more than those on the low-fat diet without any negative impacts on cholesterol levels or various hormones, making it the ideal diet, Dr. Ludwig said.

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Weight Loss: Diets with high protein content and a low glycemic index may improve overweight people's ability to maintain weight loss, according to a study in the New England Journal of Medicine.

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