Sorry you’ve run into this bad health news. The good aspect of diabetes is that it can respond well to many different tactics. These tactics include carb-limited ways of eating and well-timed regular exercise.
One of the areas of informational conflict is around saturated fat. For many years saturated fat was demonized as the root cause of heart disease. There is starting to emerge another way of looking at this issue.
When you have the time, I encourage you to check out this Dr. Jason Fung YouTube video that takes a comprehensive look at the role of fats, including saturated fats, and how they have impacted our health over the last 50 years or so. Dr. Fung does not believe that saturated fats are bad for your health. The really bad actors have been shown to be the trans-fats like margarine. This newly released summary is like a science lecture and well worth an hour of your time.
Meals that I favor that gently impact my need for insulin and give great post-meal glucose numbers include meat, eggs, cheese, berries, nuts, fish, and low carb veggies like cauliflower, peppers and avocados. I avoid bread, rice, noodles, potatoes, pasta and all processed foods. I definitely do not drink carbs like fizzy drinks and fruit juice. If a food includes an ingredient list of more than a few things, I am suspicious about it.
My one meal suggestion to you is anything with eggs. I like to pair my eggs with bacon or sausage, cheese, avocado, and sauteed tomatoes, and onions. Two hard-boiled eggs will keep me energized for hours and my appetite suppressed.
I tend to shop on the outside aisles of the grocery store as the interior aisles are dominated by processed carbohydrates sweetened with high fructose corn syrup and other sweeteners called by a dozen different names.
While my way of eating and food choices are not shared by everyone, you will do yourself a favor with some personal experimentation to discover what works best for you. Some people refer to this tactic as “eat to your meter.” That means checking your blood sugar before a meal and maybe an hour or two after a meal to see how your metabolism deals with that meal. Make a record and you will quickly find out what will work for you. If your meter doesn’t like a food then it’s best to drop it completely or severely restrict its frequency and amounts. If your meter reports good post-meal numbers, then eat it more frequently.
No need to let fear cloud your mind. Fear is great for acute events like quickly stepping out of the way of a car as you cross the street. That fear keeps you alive. Fear held for a longer time, however, will corrode your well-being and compromise your ability to make good choices going forward.
You’ve had lots of good support here; I wish you the best!