Should Be Reduced – You don’t need another diet, you need stability first.

Whole Grains (in moderation) – Brown rice, quinoa, whole wheat bread, and oats have more fiber than refined grains but still contain carbs that can raise blood sugar. Stick to small portions.
Certain Fruits—Bananas, grapes, mangoes, and pineapples have higher natural sugar content. Opt for berries, apples, or citrus fruits instead, and pair them with protein or healthy fats to slow sugar absorption.
Dairy Products – Milk and yogurt contain lactose (natural sugar), which can affect blood glucose. Choose unsweetened, full-fat versions in moderation or plant-based alternatives like almond or coconut milk.
Starchy Vegetables – Potatoes, corn, peas, and carrots contain more carbohydrates than non-starchy veggies like spinach or broccoli. If included, keep portions small and balance them with fiber and protein.
Legumes & Beans – Chickpeas, lentils, and black beans provide fiber and protein but also contain carbs. They are better than refined grains, but portion control is key.
Nuts & Seeds – While packed with healthy fats and protein, they can be calorie-dense. Stick to small handfuls, especially with cashews and peanuts, which have slightly more carbs than almonds or walnuts.
Dark Chocolate (85%+ Cocoa) – A better alternative to milk chocolate, but it still contains some sugar. Keep servings small.

This is part of a bigger system.