IMO it isn't the gluten in the wheat that affects me, more likely wheat germ agglutinin which affects insulin receptors. I haven't tried but I suspect"gluten free" stuff wouldn't be much different.
Personally I can do oatcakes in anatomically correct quantities - about 5 - 6 g carbs - and very small quantities of rice or quinoa without the same disaster as wheat. It's really a case of trying things and testing to find your own flight envelope.
Much the same with beans and pulses, I use small quantities of red kidney beans, green split peas and (frozen) broad beans, but not often as even when I eat a small enough quantity not to spike my glucose, I blow off like a carthorse. Runner beans don't do this.
I used 1 hour postprandial tests (generally when my glucose spikes) to eliminate or reduce things in my diet. I've ended up with a wide ranging diet, mostly meat. poultry, game, fish and non-starchy vegetables, much of which is actually very quick to cook and mostly uses only one or two pans.