Something to remember is each person's body will process food items differently. So, a potato may spike my BG higher than another person's, therefore I would (and do) avoid them. Pasta, even whole wheat (although a bit better) is the same.
Dark green vegetables, those of the cruciform group (broccoli, cauliflower, etc) onions, tomatoes, those are all easy on the blood glucose. And yes, that is what you want to control to lose weight, not be hungry, and avoid numerous other issues.
Adding some healthy fat to higher carb choices will slow down the absorbtion and the resulting BG spike.
The glycemic index is an indicator, but not a g-d, eh?
Use it to determine what the better choices are for you, not dictate.
For me an apple is better than carrots. Again, it's the individual metabolic process.
Attempting to follow any nutritional approach without understanding how any given food causes your body to respond is going to cause problems.
Rye bread is better for you than white bread, that sort of thing. Look for stone ground wheat, not wheat flour, as the primary ingredient. Remember that ingredients are listed in order of amount, with the first in the list being the ingredient that the item has the most of.
Ask questions, read labels, and don't buy things that can't be defined. I was in a bakery recently and asked about the bread and the worker couldn't answer the questions, so I couldn't buy the bread.
Good luck to you. Getting healthier through eating is a fun challenge!
