Hi
@Marvelchick79 hopefully the book will increase your knowledge. If you avoid rice, pasta, potatoes,
standard bread, cereals, pizza, cakes, biscuits, sweets, fruit juice, fruit such as banannas and pineaple, milk chocolate, ready meals and basically junk food, this should cover alot of the obvious sugars. By standard I mean shop bought, so for example home made almond flour based biscuits and similar can be healthier treats and home made cereal such as nuts and berries are good options.
The above list seems quite restrictive, however no one would realistically claim that a healthy eating would consist of chips, biscuits, sweets, cakes, cola etc. The staples such as rice and pasta and potatoes, we tend to over eat, and unfortunately they carry a significant carb hit, when prepared in the standard way (it is possible to pre-cook rice and pasta, place in the fridge for at least 12 hours, reheat to reduce the carb spike by up to 50% (mixing with coconut oil reduces spikes further)); I still don't eat this, but my family allow me to do this for them.