Meal planning with the Glycemic index GI involves choosing foods that have a low or medium GI.

If eating a food with a high GI, you can combine it with low GI foods to balance the meal.
A quick list of foods by GI level is below:

-  Low GI:chickpeas, kidney beans, lentils,sweet potato, peas, bulgur, all vegetables, most fruits

-  Medium GI: whole wheatand pita bread, brown rice, basmati rice, quick oats

-  High GI: white bread, corn flakes, instant oatmeal, short grain white rice, white pasta, white potato, rice cakes, popcorn, saltine crackers, melons and pineapple

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