Kris,
there are plenty of resources on the Internet that list the carb content of foods - one caveat is that the USA and EU have different rules regarding the counting of dietary fibre.
The GDA for carbs is 300g for a man and 230 for a woman, halving that is a good goal if you want to low carb, some people are down to 50g per day. There is recent research that says that our need for carbs falls as we get older.
With an impaired glucose metabolism, you want to reduce the glucose spike you get after eating the carbs you do eat. Glycaemic Index is a good indicator of how quickly carbs become glucose in your blood. Mixing high GI foods with lower GI foods produces an average somewhere in between, so a baked potato on its own is high, add reduced sugar beans and a bit of cheese and the GI of the meal as a whole drops. Again, there are plenty of GI resources out there on the Internet.
Saturated fats are another thing to look carefully at. I have cut my target from a GDA of 30g for men and 20g for women to 5g per day. There is some biochemistry research that may link saturated fatty acids to insulin resistance.
HTH