As Lisa said, it looks as if you are already eating OWL foods so why not put some structure into what you are adding and test out the various rung foods now?

If you are eating at a carb level of 50 you could try substituting 5 of those carbs for rung 2 foods (dairy) initially and gradually working your way up hrough the rungs to beans etc in 5 net carb increments, staying at the 50 carb level if you are worried about going higher.