It's all about moderation. Especially with the rice, pasta, potatoes, etc. You should make each meal with at least 1/3 speed foods, whether that's fruit or veg (depending on the meal time) ideally you want 1/3 protein foods with each meal, but I don't with breakfast personally. I have speed fruit normally and sometimes a yogurt
With regards to the korma, yes there is a syn free version and this is the recipe.