My body has a tendency to wait until I get out of bed before my liver starts to dump glucose into my blood stream (sometimes referred to as Foot on the Floor (FOTF)Syndrome), so I find it helpful to test as soon as I wake up and before I get out of bed as that gives me a consistent starting point for my daily levels even if I wake up at 6am one morning and 9am another.
Some people find that their body starts to release glucose as soon as it starts to get light, which might be before they wake up in the summer and this is called Dawn Phenomenon (DP). It is the same process, but happens earlier for some people than others.
My FOTF can raise my levels by as much as 6mmols in the first hour after getting up, so when I test has to be consistent, otherwise my numbers can be all over the place and not really mean anything! That said, I am Type 1, so I have very little if any insulin production of my own and I have to inject insulin to cover that glucose release from my liver. Plus I have a Constant Glucose Monitor (CGM) which shows me when my levels start to rise and by how much, which really helps understand how my body responds.
My suggestion would be to find a routine to test your morning levels, be it as soon as you wake up, or after you have been to the bathroom, so about 5 mins after getting up, or 20mins later when you have got washed and dressed and sitting down to a cup of coffee, and stick to that routine and then whilst there will be a certain amount of variation each day, you should see trends week on week, hopefully downward trends.
As regards knowing which foods cause your levels to rise the most when you have a variety on the plate, it is the carbohydrates which convert to glucose and get absorbed into the blood stream most quickly and easily.
The 3 macronutrients in food are carbohydrates, protein and fat. Carbs are sugars and starches. Grains are about 65% carbs and are probably our most regular source of carbs, so anything made with grains like bread, cakes, biscuits, pasta, rice, couscous and breakfast cereals including porridge and anything made with grains or flour is high carb. Potatoes are also a source of carbohydrate in the form of mostly starches and some sugars.... new potatoes and sweet potatoes have a slightly higher amount of sugar than older potatoes which have more starch I believe, but as diabetics we generally look at total carbohydrate.
Sugar is just a simple carbohydrate and of course we look at reducing our intake of the refined stuff, but it also occurs naturally in fruit and some fruits have more sugar than others. Things like banana and mango and pineapple and grapes can be quite high in sugar whereas berries and more tart fruits like kiwi and plums are lower. Of course all fruits will vary according to their ripeness and variety as some are much sweeter than others. Apples and oranges are somewhere in the middle.
If a meal, shows a string (Edit... should read strong) BG rise then it will be the carb rich elements in that meal which will have caused the spike and you would look to reduce those to lower the spike. So if you had a Sunday dinner of a large Yorkshire pudding, a dollop of mash a couple of roasties and some meat and veg. The Yorkie, mash and roasties are going to be the main causes of your levels spiking, so those are the elements of the meal to reduce to stop your levels going so high. Maybe try a smaller Yorkie and decide if you prefer mash or roasties and cut out the other source and have more veggies on your plate to fill you up and see how that works. If you still spike too high after a couple of meals tested, then depending upon preference, cut out the Yorkie or have just half of a small one as I sometimes do, and only have 1 roastie and test again. Keeping notes is really helpful in the early days, but gradually you develop a mental database for which foods cause your levels problems and which you can get away with.
Hopefully that gives you some insight into how you figure it all out and adjust your diet.