Welcome to the forum
@Annie63
Sorry to hear that you have been struggling with your risk of diabetes for a while
Struggling to find a menu that works for you and also helps your blood glucose levels stay on track can be tricky. As
@Leadinglights says, many folks here talk about looking for a new ‘way of eating’ that they can adopt long-term, rather than a short term diet (though others have used a short term very low calorie approach for weight loss successfully too!).
One strategy used my members here is to start with your current diet, and use a BG meter to interrogate it. You can take a reading immediately before a meal, and again 2hrs after the first bite. Then look at the ‘meal rise’ (the difference between the before and after reading). In a sense the numbers themselves are almost less interesting than the difference to begin with.
Ideally you’d be looking for a rise of 2-3mmol/L or less from the meal or snack.
So you can eat whatever it is, and look at the rise. If you get a bigger jump than 3, then look at the carbs in whatever it was - total carbs rather than ‘of which sugars’ - and reduce the portion of carbs until you see a smaller rise.
It might sound like a bit of a faff - but importantly the meter will show you your own individual response to foods, rather than basing it on their reputation for being ‘slow release’ (or otherwise!).
A systematic approach over a few weeks could show you how some small tweaks can make your current menu work well for your BG levels
🙂
