There is no 'right' food to eat. Each of us is so different and the trick is to find the foods which are right FOR YOU.
In general, the lower carb a food, the less it will spike your blood sugar. But each of us will react differently. So try out different foods and then test your blood sugar and establish some patterns.
Just to show how different we all are: for myself personally, I can tolerate small croissants just fine, but wholegrain bread sends my BG into the stratosphere and keeps it there for hours. Rice noodles spike me, but egg noodles are OK. Gram for gram, corn tortillas spike me more than potato chips. Timing is important too. First thing in the morning, even hot water can raise my blood sugar.
So, just keep testing to find out what works for you.