Hello Bob, thanks for your insight! The oats were the one minute kind, or rolled. I have since just by happenstance to switch to steel cut, I really don't quite get the difference though. I will swap out the rice. I am eating to only eat 100% whole grains, like spaghetti, bread, etc. When eating potatoes, I eat the skin as well, but I have been eating a lot of instant mashed potatoes (are they refined?) It's just a shock to me, the A1C getting worse (going from 7.0 to 7.3) after so many positive changes. I guess a little bit of the bad stuff here and there has a powerful negative punch. Maybe loosing more weight will help - I am still about 20 lbs over what I should be.
Oh! Rice and potatoes and grains are great. But they have to be unprocessed or unrefined. Instant oatmeal is refined. You want the "old Fashioned oats" are good enough. They take 3 minutes in the microwave. Steel-cut oats are a little better but are a bit of a pain to cook. However, you can cook a big batch on Sunday night and separate them into jars and then just have to heat them up in the morning. I can give you directions if you are interested. There is also the option of "overnight oats". At some point, you should try that, too.
I imagine instant mashed potatoes vary a bit by brand but you can check the label. My assumption is that they are lower in fiber than homemade. Same concept with rice. White rice has had most of the fiber removed.