I look at the Glycemic Index on-line. In the South Beach Diet, he has the listing of low Glycemic foods.
I have Metabolic Syndrome/Insulin Resistance, so I have to avoid sugars/starches that spike my Insulin and then pump out Gherlin the Hunger Hormone so I crave more sugar/starches. I find having some protein, etc. helps and drink my no-cal water.
I got a copy of Gary Taubes' "WHY WE GET FAT AND WHAT TO DO ABOUT IT" at the library. His book is well worth reading.