Due to massive amount of misinformation and bad science its a hard question to answer if you dont want to spend alot of time researching.
I would suggest that you do an experiment on your self. try X way of eating for say 30 days and so how you look, feel and perform.
Its great if you can get some objective measures in addition to the subjective. I would suggest getting https://ouraring.com/ . i have tried many different devices and this ones wins by a long shot. measures, sleep, RHR, HRV, Temp, activity, recovery.
I would suggest getting a cheap glucose monitor.
There was a really interesting recent study that showed that different people can have widely different glucose response from identical meals. In fact some have higher blood glocose response than what should be possible from the amount eaten which suggest a immune reaction and glucose being released from the liver. how2
If you want a suggestion for what WOE you should try first i would suggest an elimination diet which excludeds the foods that are most likley to be problematic and immunostimmulatory for a period of time than reintroducing them one at the time and see what works and what doesnt. Dr Rangan Chatterje in the great BBC TV-series Doctor in the house use this approach with many of his patients with great results.