The effect of food on blood glucose levels is known as the Glycemic index. This is however, only a measure of carbohydrates.
Foods with GI above 70 are considered to be high GI foods. Whereas foods below 55 have a favorably low GI, with foods in-between is considered to be of medium GI.
Meal planning with Glycemic Index involves choosing foods with a low to medium GI.
Inclusion of low and medium GI foods in the diet helps reduce blood sugar. When consuming high GI food, quantities should be limited and combined with a low GI food to have an overall medium GI effect on the body.
For example, rice with vegetable curries. Rice is a medium-high GI food, whereas vegetables are low GI foods. Together they combine to form a medium GI meal.