No overt fat at all? Or just occasionally inkeeping with the ratio?
last weekend i ran 12 miles and the whole way i kept singing to myself carbs make you fat fat fat, i must have been running on water bottles of olive oil again. :P
eat as much carbs as you want. always stay satisfied if not full. makes it easy when someone offers you something high in fat, fat makes you fat. allow yourself like one avocado or a small handful of nuts a week if you want, but if you fill up on carbs, you won't have any cravings for that stuff. it's your bodys survival method, if you're way undercarb'd/caloried, your body will crave higher calorie sources. eat abundantly. Its a game of GETTING ENOUGH. it's not the game of worry about getting too much bad food like you are used to. eat carbs like a glutton if you want. they will fuel your life!!!!
There is little scientific evidence that GI is really something to be mindful of. This index is slightly more relevant http://en.wikipedia.org/wiki/Insulin_index
Note how cake becomes a whole lot worse than potatoes when it factors in that you can eat 6x as much cake and that the fat in cake also effects insulin.
You should also investigate Food Insulin Index (FII)
The GI is a bit of an old school approach. Most fruits are fairly low on the GI since fructose doesn't affect your blood sugar like glucose does since it is metabolized by the liver. Your body is designed to run on sugar your blood sugar should rise then fall, rise then fall. This is not dangerous. You'll find most whole foods sit pretty low on the glycemic index. If your fat is low then the mechanism should work flawlessly. I test my blood sugar after eating mounds of fruit and I am always in a healthy range.