What do you consider "whole carb" then? Whole grain bread or potatoes have a comparable or higher insulin index, and even if the glycemic index may be lower, the glycemic load is the same.

Really what you need to do in order to avoid this effect is to add fat and protein into your meal.

As for what "most humans ate for most of history", it's not really clear-cut.

https://en.wikipedia.org/wiki/Pleistocene_human_diet

Adding protein is just making things worse. If you want to control glycemic response then what you want is more fiber:

https://pubmed.ncbi.nlm.nih.gov/3001740/

Add some veggies to your meal.