Jeffrey, have you got PnP handy? have a read of the blood sugar pages, and the step3 chapter...

steady blood sugar for me has to be maintained through the night as well, even though Im having a rest and my dinner is good for making sure I get past breakfast still feeling charming. With me , fluctuations in my blood sugar done necessarily give me immediate signs, its later on, so I might think I'm fine by breakfast but feel tetchy much much later..... journal will help you out with what suits you.

have you got an idea for a brown that might suit your purposes? Im fond of sweet potato, or tonight for example I have made a chilli with a lot of red beans in it