First, there are various websites that list foods and their carb content; also which are Hi and Lo GI. I haven't a note of these sites but they should be somewhere on the Forum or just Google. There have been comments from contributors about the meal carb content they ideally aim for at each meal. A lot depends on your own metabolism etc. I personally find that some of the instant meal carb content such as Indian with rice can be up to 90 gms which does give me a blood sugar high. If I'm having a carb snack such as a muffin, scone etc I try to keep down to 20-25 gms. So, look at the pack and measure your blood sugar with a meter before and after 2 hours to check the effect on you.