I have had a similar experience with same sort of blood sugar level. I was about a stone overweight so thought it a good idea to move away from sugary cakes and biscuits. I also took the advice to eat more whole grains - and I also just eat smaller portions of them. Although I wasn’t actively attempting to lose weight, I lost that extra stone in 3-4 months without any effort - including that I’m a lazy exerciser since having a frozen shoulder 2 years ago. My blood sugar is not massively lower so I’m not sure if this enough, overall. However, I feel a lot better. I had been experiencing dizziness and fatigue - which I now think might have related to blood glucose spikes and drops because I didn’t really believe that eating the odd sweet thing could have such an effect! But I get a lot less problems like that now.
I bought a meter to test blood glucose reactions to certain foods and times of day - although the nurse said they discourage it. But the more experienced community members on here seem to swear by it, so I thought it useful to at least try that and see how it might be useful. At the moment it’s helping me gauge what affects morning blood glucose levels, as mine are slightly higher than is ideal. Sleep/lack of and other stressors can affect levels too. But I’m monitoring what I ate the night before as well as that.
I have been attending the NHS national pilot course to help prediabetics and they give the same advice as for type 2 diabetics. It doesn’t differ hugely from what the nurse says, but we have had input from a variety of trainers, who all have their own ideas as well. I found that broad exposure quite useful, if a little confusing at first. It helped to realise that everyone with blood sugar issues is an individual and may react differently to different foods, or have different challenges 3 out of 20 of us on my course had shoulder problems for example - not unusual for diabetics apparently, as I understand there can be a chromium deficiency. But it meant that we couldn’t all just solve our slightly high blood sugar issues through normal exercise routines.