Being diabetic I have lots of experience on this one.
Firstly, throw 'simple' and 'complex' out the window. You want to ditch any refined carbs and any that are high GI. No dextrose, maltodextrin, waxy maize or any of that crap - even post w/o. I can't begin to tell you how bad that **** is and totally unnecessary.
Stick to brown or long grain rice, potato, yams, legumes, fruit, etc. Careful around pastas, breads, grapes, and dried fruits.
Lastly watch the calories. The more calories you take in, the harder it is to metabolize blood glucose. This happens because the more you eat the more your insulin sensitivity drops. If you dropped your cals by 500 or so and continued to eat clean for a couple days, your fasting results could come back lower.
No trans fat, less saturated fat, and more omega-3's: cold water fish, walnuts, almonds, flax, etc. Also oatmeal has been shown to help.
Maybe start tracking your sodium intake. Most peeps who weight train don't because it is not really related to making gains but it can be significant for health reasons. It really is incredible how much is in processed foods.
If you think there is a trend here, you are correct. Avoid processed foods and processed means just that: cheese, bread, pasta, sandwich meats, etc. Processed just does not mean junk food.