When I was first diagnosed I found it most helpful to eat really simply. That way I could figure out what I BG reacted to. I wasn't asking is it the thing or the sauce.
I'd say when deciding what to eat there are three things to keep in mind: .
1. Start with your protein (eggs, tofu, chicken, beef, fish, Greek yogurt) and keep it simple. Grill it, bake it or boil it. DON'T bread it or drowned it in a sauce. It can be inexpensive protein like eggs or tuna in a can.
2. Then figure out your vegetable. Again keep it simple. Grill it or steam it. DON'T bread it or drowned it in sauce or salad dressing. If you can't get good, fresh veggies go with frozen. They keep well and generally they don't have stuff added (like sugars).
3. Minimize the carbs. This included pasta, bread, rice, potatoes, fruit, corn and peas. A lot of people don't think about the last two as carbs.
Good luck with the changes. Know that it can be done. You've got a lot of folks here who are with you in this battle.