Can I just ask, I've just had a yoghurt which is 7g. Is that ok as I've had one crisp bread? Is it one thing can be 10g or lower in a meal or the whole thing? As I've had 17 roughly for lunch on 2 different things. I'm so sorry for all the questions but I'll take my BG in a couple of hours to see what I've done. They're 8.8 before lunch.
Most of us who have yoghurt tend to have plain Greek yoghurt, which tends to keep the carbs down. The Lidl own brand is very nice and incredibly cost effective at something like £1.40 for 1kg.
As I say, it's up to you to work your way through things to find out where your levels and tolerances lie. When I was talking about foods of less that 10gr carb per 100gr off the foodstuff, I wasn't meaning necessarily 10gr of carb per meal. As a matter on interest, my meals tend not to carry the same carb loading through the day. My day tends to go something like low carb breakfast, very low carb lunch (just because of the foods I like to have at lunchtime), then a slightly carb-heavier dinner. It works for me. Many people cope with carbs better as the day progresses, but everyone is different.
I hate to bleat on about it, but testing really is how you will make your breakthroughs.