An easy way to get started would be to halve all the obvious carbohydrates on your plate ie potatoes, rice, pasta and only eat small amounts of either Burgen bread or Wholegrain/Multigrain type breads, and a small loaf sandwich is always going to be better than a full loaf sandwich, few T2 diabetics can deal with white bread and wholemeal is the same as white bread it just has more fibre but is not kinder to your blood glucose (bg) levels.
Also watch out for things like fresh fruit, bananas, grapes and melon are generally not good in anything but very small portions and as a rule of thumb a portion should be no bigger than one cupped hand.
Fruit juices like orange, pineapple, apple and grapefruit are very high in carbs and best avoided or only drunk in very small amounts. The more a food or drink is processed or broken down prior to eating the worse it will be for your bg levels, for that reason mashed potato is generally worse than boiled new potatoes in the skins so whilst you may find that mashed potato sends your meter into orbit three or four small walnut sized new potatoes in their skins may be OK for you but everyone is different and has different levels of insulin resistance and pancreatic function so no diet is going to suit any two of us, you have to find your own lifestyle that fits into what food you like to eat and that doesnt spike your bg levels, and you will only find out what foods do that by testing :thumbup:
The best advice though despite what your doctor may have told you is to test before and two hours after every meal and keep reducing the carbohydrate content of your meals until the gap in readings between the two is less than 2 mmol/L and 1 is better still.
Hope this helps
