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When I first started having problems, I cut out bread, pasta, rice, and potatoes.

Instead of bread, look for low-carb versions you can make yourself (I like this one, without any sweetener and using olive oil instead of coconut oil: Flax Bread Recipe - Low-Carb Focaccia-Style Flax Bread).

Instead of pasta or rice, I steam cauliflower and put whatever I was going to put on the pasta or rice over it.

Instead of mashed potatoes, I steam and mash cauliflower.

That helped me. It might not help you. The only way you'll know is to test before you eat and then 1 and 2 hours after. (The 1-hour response tells you how much you "spike".)
 
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