EAT: Lean meat and poultry, such as chicken without skin, or lean fish.

EAT: Whole grains, such as brown rice, rolled oats, or steel cut oats, barley, cracked wheat or bulgar wheat, Kasha, millet, spelt, and wheat berries.

EAT: Fresh veggies, such as broccoli, asparagus, green beans, bell peppers, cabbage, bok choy, green onion, zucchini, summer squash, lettuce of all kinds, kale, spinach. etc. etc.

AVOID: fruits that are high in sugar or carbs, such as apples or apple sauce, bananas, oranges, mangoes, watermelon, pears, papaya, sultana green grapes, or dried figs.

AVOID the following vegetables, because they are all considered starchy veggies and have a high sugar content:

Corn
Green peas
Potatoes
Leeks
Sweet potato
Yam
Butternut squash
Parsnip
Broad bean
Vegetable juice

I eat more whole grains when possible, more fresh vegetables, and fresh fruit.

Here is a link to an article that might help you.

https://www.healthline.com/nutrition/foods-to-lower-blood-sugar

Thank you for best comment!

i donno. soup ?

Meat, proteins. Small veg portions.

Avoid anything white and/or highly processed.