Eat legumes with abandon. All legumes are digested slowly, causing slow, gradual rises in blood sugar, and thus have low ratings. Add vinegar or lemon juice to foods. Acid slows stomach emptying and digestion. She also recommends drinking orange and grapefruit juice, but I caution you about this because of certain contraindications with our HIV meds.
Acidity explains why yogurt and sourdough bread have low ratings.
Know your starches. White potatoes and sticky cooked rice can raise blood sugar faster and higher than eating sugar or candy. Expect a lower rating from basmati rice, where the grains remain separate when cooked, and brown rice. It's also a myth that pasta makes you fat. So it's important to eat protein at every meal to help maintain lean muscle mass, especially if you are having challenges with your appetite, weight, or nausea.