Comment by reinkaos

What you said is probably 80% of the way. I would also be interested in more research about individual responses to food. There's some evidence blood glucose levels vary considerably between individuals consuming the same food: https://www.cell.com/fulltext/S0092-8674(15)01481-6. That would help me choose my staples (what's best for me, brow rice or yam?) and how much junk to include (what if I don't have that much of a blood sugar spike after eating ice cream?).