Fat, acid, and fiber seem to minimize peak blood glucose (good) but insulin is affected by other factors too.
A lot of cuisines recommend a course sequence:
1) raw or pickled vegetables (acid + fiber)
2) meat/eggs/fish with non-starch roasted/sauteed vegetables (fat + fiber)
3) starch or fruit as a palate cleanser
Might be placebo but I seem to digest well when I do this.
Lots of: urban hiking, cycling, sprinting
Lots of: fresh meat, seafood, eggs, organs, tubers, starch fruits, vegetables, meat fat, dairy fat, oil fruits
Some: cured meat, dairy protein, sweet fruits, rice, pulses, tree nuts, oil seeds
Minimal: soy, refined proteins, sugar, liquid carbohydrate, grains, refined oils, peanuts