For carbs, separate in your mind natural sugars (honey, fruit, milk, tree syrups, grass sugars) from processed foods (wheat, cookies, crackers, etc).
The latter is going to harm, not help your metabolism. The former will restore it.
This is the 3rd party tested source that I use.
https://www.amazon.com/gp/aw/d/B09SGKPG52?psc=1&ref=ppx_pop_mob_b_asin_title
Discussion
Awesome to know that I can those aren't as harmful as people make it out to be just because it's sugar
So long as you don't swamp, natural sugars can be very healthful.
If you grew up in the US like me, you can assume that your glucose metabolism is f*d up, so I recommend taking #benfotiamine as a starting measure to bring it back.