The foods that generally have the highest glycemic index are fried breads, potatoes, pastries, pasta, and soft drinks. If what you eating has less than five grams of carbohydrates, then the glycemic index does not matter. The glycemic index of course varies with the type of bread, potatoes, pastries and pasta. Baked potatoes can get as high as 119. The glycemic index of pasta goes up the longer you cook it. It is of course possible to use low glycemic ingredients like barley and lentils like the ancients, but no one does that today.
Broccoli, cabbage, lettuce, mushrooms, onions, red peppers, etc. have a glycemic index of about 10. Cherries with all their sugar have an index of 22. And so it goes with soybeans 25, lentils 36, Apple 38, skim milk 46, strawberries 56, grapes 64, pomegranate juice 67, Honey 77. So, it is really easy to put together a balanced, healthy meal unless you are poor or trying to make money in the restaurant or supermarket business.