good job on quitting smoking. now quit sugar! all kinds of it. from processed/refined to pure sugar. everyone is different but we can all agree that sugar and too many carbs is always the problem. and also no “cheat days” as you are only confusing your damaged endocrine system.
small meals - yes, but more important is to consume less than 30carbs per meal and not more than 100 per day (a single thin slice of bread has 10+ grams of carbs that turn to BG rather quickly) and limit your carbs from there. I eat potatoes (just a single one, baked or otherwise and it doesn’t spike anything) so test what’s good for you.
calculate your carbs in fruits and have some of those. yogurt (unsweetened and full fat) with berries tastes the same as any sugary treat. (yogurt has 5g of sugar per 100ml and berries are great at regulating BG levels)
I don’t know your statistics but usually when cravings kick in it is good to get a move on (walk, run, climb stairs, whatever) and drink water. that should teach your belly that the food is already stored as fat and it should stop asking for more of it.
it’s a hard fight, I kid you not, but you can win if you try hard enough.
Mind over sugar!