Speechick, welcome to the BFC thread. I know it looks daunting, but if you'll read thru the whole origional thread, I think your questions will be answered. Also there are some very informative blogs on the subject, add www to the web addresses below; the last one is a carb/sugar/fiber tracker that you can use on the web or download to excel. Hope this helps, again welcome and good luck.
NOTE: Moderators, if I'm not supposed to post the below addresses, please delete and let me know for future posting. Thanks.