Do you have a registered dietitian? I think it’s a good idea when planning to lose or gain weight, or make a substantive change to eating habits. Even if they are not advocates of a particular lifestyle they should be able to help ensure you are meeting your nutritional needs.
As for foods and their effect on glucose you might check out the glycemic index - health line dot com is one resource you could try and they explain it like this (links removed)
The glycemic (GI) is a value used to measure how much specific foods increase blood sugar levels.
Foods are classified as low, medium, or high glycemic foods and ranked on a scale of 0–100.
The lower the GI of a specific food, the less it may affect your blood sugar levels ([1Trusted Source]
So foods with the same carb count may have vastly different effects on glucose based on where they fall on the index. I would suggest discussing it with a professional for guidance but you might find it helpful.