It’s great that you are paying attention to your diet, as diet, exercise and weight management are the cornerstones of prevention of development of type II diabetes. It is prudent for everyone to avoid foods that are high in sugar. The best carbohydrate foods to include are those that are high in fiber, including fruits and vegetables, beans and legumes, and whole grains such as whole wheat bread, brown rice, barley and cereals such as regular oatmeal. For dietary management, your best bet would be to refer to the guidelines for pre-diabetes from the American Diabetes Association: http://www.diabetes.org/pre-diabetes.jsp
Generally, you should eat healthfully, and avoid foods that are high in fat and sugar. It is also helpful to eat regular well-balanced meals that contain a variety of foods from different food groups. Tips for healthfully including fruits and vegetables can be found on this site.