Type 2 diabetes: which are the safest carbohydrates?

In my previous post, I stated that people with type 2 diabetes should eat ~100g/day of carbohydrate.

Beans means...

See International table of glycemic index and glycemic load values: 2002. Below is a list of carbohydrates that have a low glycaemic load, or GL (GL = glycaemic index * grams of carbohydrate in the serving).

Non-nutritive sweeteners:

It's often claimed that non-nutritive sweeteners produce a cephalic phase insulin response. The mere anticipation of eating produces a cephalic phase insulin response. See How neural mediation of anticipatory and compensatory insulin release helps us tolerate food. An insulin response suppresses serum NEFAs, so it's not all bad.

Sugars and Sugar alcohols:

Fructose is not recommended for type 2 diabetics, as it "barges its way" into the liver via Glu-T5 and fructokinase. Type 2 diabetics who have a high fasting serum glucose level almost certainly already have full liver glycogen stores, so adding to them isn't advisable.
Lactose has a virtually zero GL, isn't very sweet and has/hasn't a laxative effect in large quantities (lactase-dependent). Heating lactose turns it into lactulose.
Lactulose has a virtually zero GI, is sweet and has a laxative effect in large quantities.
Galactose is not recommended, as large amounts may accelerate ageing.
D-mannose has a virtually zero GI, is sweet and doesn't have a laxative effect in large quantities. It can be used to treat urinary tract infections (UTIs) caused by e.coli, due to the fact that the kidneys filter it out of the blood and pass it out in the urine. Mannose in urine reduces the adhesion of e.coli to the inside wall of the urinary tract. See Intervening with urinary tract infections using anti-adhesives based on the crystal structure of the FimH-oligomannose-3 complex.
Trehalose has a virtually zero/moderate GI, is sweet and has/hasn't a laxative effect in large quantities (trehalase-dependent).

Lactitol has a virtually zero GI and a laxative effect in large quantities.
Sorbitol has a virtually zero GI and a laxative effect in large quantities.
Xylitol has a virtually zero GI, minty overtones and reduces dental plaque. However, it has a laxative effect in large quantities.
Erythritol has a virtually zero GI, minty overtones and is wee'ed-out like D-mannose, so it doesn't have a laxative effect in large quantities.

Starches:

Don't overcook starches, as that raises their GL. Al-dente is best.
Gram dhal a.k.a. chana dal.
Long-grain rice. Refrigerating cooked rice for 24 hours slightly lowers the GL by forming resistant starch. See item 275 in the table in the first link.
New potatoes. Refrigerating cooked new potatoes for 24 hours drastically lowers the GL by forming resistant starch. See item 605 in the table in the first link. Old potatoes can be used, but they probably won't taste as good.
Bürgen Soya & Linseed bread has 11.9g of carbs/slice.
Pearl barley.
Sweet corn.
Beans.
Chickpeas.
Lentils.
Peas.
Fettuccine.
Egg noodles.
Starchy nuts e.g. peanuts , cashews and chestnuts.
Vegetables.
Root vegetables.
Raw carrots.

The above lists also apply to people with Type 1 diabetes who are having difficulty keeping their blood glucose between 3 and 8mmol/L.