You can eat brown rice and whole wheat bread that is dairy free.

It is about controlling food intake, that could affect the spike in blood glucose.

Change from white rice to brown rice or wholemeal bread won't magically reduce blood glucose if one is still consuming large quantity.

Eat more vege, fruits type, aka those food with high grain and fiber that will slow down food glucose absorbing.

maybe you can look for group discussion that mainly discuss about it.
try look at fb or other forum in malaysia.

asking here, those who are diabetic only can really answer you...