That GI fact is not important imo. So does anyone eat only white rice, only wheat or something? We always mixed up all stuff except grazing on dried fruits as you mentioned. I have never snack. If we eat complete meals such as white rice (lower GI rice such as basmati) and beans/legume and maybe some spinach/broccoli or something, so GI is not important anymore. Fiber intake trivializes it.
Or do I miss anything?
First - I'm not a fan of a reductionist approach to diets, e.g. - low-fat or low-carb. I don't believe in diets per se - Paleo/Vegan, etc. They are all dogmatic approaches that ignores a lot of how humans evolved. Take two different people on the same diet and they could have different outcomes based on their genetics, microbiome, and lifestyle.
I do believe in a plant-based diet as a base, then your preferred protein, then you have to find what fat % works well for you. So for me:
a) I try for 10-12 veggies/fruits daily, raw/cooked. Greens of all kind is most important.
b) I eat seeds/nuts of all kinds daily.
c) I eat fish/seafood 3 or 4 times a week.
d) I eat a local organic whole fat yogurt daily plus eggs a few times a week, and small amounts of a local goat cheese on my lunch salad.
e) I eat quinoa/buckwheat for my grains daily, I do not eat rice or wheat.
f) I eat a variety of beans daily - black, garbanzo, white, and pinto. I do soak them overnight.
g) For treats - I eat small amounts of 88% dark chocolate daily (I checked on consumerlab.org for the safest dark chocolate bar).
h) I drink water 90% of the time, glass of green tea most days, coffee only a few times a week. I do not drink milk.
This is just how I evolved. I'm more about eating clean, and a wide diversity of foods to get my nutrients in a holistic way as opposed to using supplements.
My fat % is about 30-35%. I do have a genetic marker that basically encourages a moderate fat diet as being best for me.
