Mariana,
Welcome and don't be worried that you are confused. If I were a "conspiracy theorist" type of person, I'd swear that the food industry wanted us all confused so that we would just give up and keep eating their profitable junk food!
Anyway, I agree with the others - you will find the info in Prevent & Reverse Diabetes by Neal Barnard to be VERY helpful. Ignore hiss recipes though - use Dr. McDougall's recipes or recipes from
www.engine2diet.com or
www.fatfreevegan.com instead.
As a former Atkins dieter, it's been hard to adopt this mindset. But unrefined carbs -- thick-cut or steel-cut oats, polenta, whole-grain porridge, etc -- are good for you, even as a diabetic. The less refined, the better, so brown rice is better than bread, for example.
Snacks are good too.
The bottom line is, eat when you are hungry. Just eat whole, unprocessed foods (e.g. a nuked sweet potato, not sweet potato chips). Eat fruits, veggies, & unrefined grains. Avoid oils/fats.
I was on the verge of being type II diabetic (in fact, I so expected my blood tests to come back saying I'd finally "crossed over" into diabetes that I was reading Dr. Barnard's book while waiting to pick up my results!) but am now not even close. My usual day is as follows:
About 5:30 a.m. Huge bowl of thick-cut oats (recipe below)
About 10 a.m. I'm hungry again & usually have a boiled or baked potato and a piece of fruit, small can of chickpeas, 1/2 of my lunch, or other sustaining food. (If I try to "not" eat, then I usually fall off the wagon with the junk food around the office!)
Around 11:30 Lunch, sometimes only half of it, while doing email at my desk
Around 12:00 Walk
Around 2:00 Rest of lunch or a large snack of fruit & something bread-y.
Around 6 pm Supper
Around 8 pm Dessert
Favorite Breakfast Oatmeal
1. Night Before:
Oatmeal "recipe" adapted from Esselstyn book:
Slice a banana into a large microwaveable bowl or mug.
Cover it completely plus some, with Bob's Red Mill thick-cut rolled oats or similar thick-cut rolled oats.
Top with cinnamon, cardamom, & a couple of tablespoons of raisins or cut-up prunes.
Pour almond milk (or other low-fat non-dairy milk substitute) in until it just covers the raisins.
Cover if desired & Place in refrigerator overnight.
2. Next Morning:
Place bowl/mug, uncovered, in microwave.
Microwave for 2-4 minutes on high.
Eat!