I agree with Zach about what to eat. When he was suggesting Peat before I was thinking of the high dairy content, which I know you're not able for. Tbh that's pretty much my diet! I also use loads of coconut milk and bananas. I would take it really, really slowly if I was you. Gradually start to introduce those things. I think part of what has fucked me up is the extremities in what I've done.
Personally I'm a big fan of coconut water, and starch. I was trying to resist eating white rice because it lacked "nutrient density" but the reality is I love it and it makes me feel good, so why not? Not everything needs to have an impressive profile on paper to be good for you. Look at coconut oil. Not much nutrition in that, but it's a wonder food.
And yeah, also agree about the carb crashes. When I started "eating a ton" I would crash from just a bit of rice. But quite quickly I could eat more and more and just get good energy from it.
There's a growing body of people who believe refined sugar is innocuous and Lustig's video is fear mongering propaganda. What opened my eyes was this thread that popped up on MDA last summer: http://www.marksdailyapple.com/forum/thread59985.html
The guy we're all quizzing (Danny Roddy) has a blog and is a big endorser of Ray Peat's work. I'd start with that thread and if you're interested you should start to read Peat. He's amazing.