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Since the main ingredient in all low gylcemic index/load foods is fiber, the best strategy is to be sure that breakfast and lunch have adequate levels of fiber to prevent your blood sugar to drastically dropping just before dinner. Here's the general rules for dinner: When planning the menu try to include one serving of lean protein (4-5 ounces), one serving of a high fiber (Low GI/L) carbohydrate, brown rice, sweet potato, quinoa, wild rice, etc, and 2 cups or more of vegetables. As much as possible, start each meal with a salad or a bowl of soup, both fill you up and slow down your eating. It's been proven that a salad at dinner can reduce your dinner caloric input up to 12%.
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