we welcome you here. I have felt very supportive since starting to visit this group, and have learned a lot. I highly recommend "diabetes for Canadian dummies" (assume you are canadian because you are using mmol as your levels.)
THere are some good websites as well. Also you need to look at the grams of carbs, but also the types of carbs you get. (glycemic index stuff).
Not all carbs are created equal, so whole grains, and high fibre, and getting more carbs from veggies and less from cereals and grains.
There is also some debate here about the grams of carbs, I find that I have no trouble keeping my sugars stable with about 60 grams of carbs or less in a day, and much more trouble with more than that. I also could only lose weight very slowly with that, so I am now about 30g of carbs per day to lose weight, and this is working nicely for me. So if you need to lose weight as well, would recommend that any calories you cut out of your diet should be carb calories, and keep the protein and healthy fats in the diet.
Exercise really helps reduce insulin resistance and should be a priority.
This is not a disaster. In the three months since I was diagnosed pre-diabetic, I am really pretty pleased about how well I have gotten my sugars under control and with my weight loss, and fitness level. I feel very hopeful that I can reverse or at least reduce the negative effects of this disease and keep on track.
you can do it too.