My own diet is based on the "Atkins 100".

Atkins developed their program for weight loss through "low carb" (the 100 part in the name refers to 100 net carbs a day).

They have worked out all the "bugs" and proven their system.

If you go to the Atkins website, hit the "how it works" dropdown (on the left) then select the "Atkins 100" - have a read and then down near the bottom they give their (recipe) for what foods to choose and "plug in" to their recommendations.

And right near the bottom you can click on the (food groups) and it will give you just about every food (that fits) and includes the portion size and carb count for each.

I (modified) their plan to fit my personal tastes (they suggest 6 to 8 veggie servings a day - I cut that to 3 to add in extra grains, which allows me to stick with my plan, but they are a great place to start.

And their "goal" is actually weight loss - being totally diabetes friendly is just an added bonus.

It worked for me - lost 60 lbs (27 kg) and have kept it off for almost 5 years now