If you’re managing blood sugar or reversing insulin resistance, this guide gives you the clearest food strategies based on evidence and CGM (Continuous Glucose Monitor) data. Every fact here is tested and verified, no fluff, no gimmicks.

Breads

• Avoid traditional whole grain breads with added sugars and seed oils.
• Choose sprouted whole grain breads (like Ezekiel) or clean keto breads with 3g+ fiber per slice and no natural flavors or inflammatory oils.

 Sweeteners

• Avoid cane sugar, coconut sugar, and misleading stevia blends with dextrose.
• Use only pure liquid stevia, monk fruit, or erythritol without fillers.

Jams & Jellies

• Opt for fruit-juice-sweetened spreads (not cane sugar-based).
• Even small sugar reductions (5–7g per tbsp) make a difference.

Yogurt

• Avoid dairy-based yogurts (including Greek).
• Use unsweetened coconut or almond-based yogurt with low net carbs and no added sugars.

Pasta

• Skip traditional wheat pasta.
• Use chickpea, lentil, hearts of palm, or shirataki noodles for better blood sugar control.

Rice

• Avoid white, brown, basmati, and jasmine rice.
• Choose wild rice for fiber + protein, or use cauliflower rice or hearts of palm rice.

Plant-Based Proteins

• Edamame, hemp seeds, chia seeds, lentils, black beans (moderation) help stabilize blood sugar.
• High fiber + protein = slower glucose release.

Healthy Fats

• Avocados, almonds, walnuts, chia, flax, hemp seeds.
• These support insulin sensitivity and improve metabolic health.

Spices & Add-Ons

• Cinnamon (Ceylon, organic, and irradiated): Mimics insulin and slows carb absorption.
• Turmeric + black pepper: Repairs insulin receptors (500mg turmeric with pepper for absorption.  In general, curcumin (the main active component in turmeric) is not easily absorbed by the body. However, pairing turmeric with black pepper can significantly increase its absorption. The active compound in black pepper, piperine, has been shown to increase the bioavailability of curcumin by up to an astonishing 2000%.  This makes it among the absolute best ingredient pairings you could nourish your body with).
• Apple cider vinegar: Take 2 tbsp, diluted in water, 15 minutes before a high-carb meal to reduce spikes by ~25%.

Supplements to Consider that are clinically proven to be effective

• Berberine
• Magnesium
• Alpha lipoic acid
• Apple cider vinegar (again, dual benefit)

⏱️ Timing & Lifestyle

• Avoid food 3–4 hours before bed.
• Front-load your calories earlier in the day (when insulin sensitivity is highest).
• Walk for 10–15 minutes after meals to reduce glucose spikes.
• Fast overnight and eat only during daylight for best hormonal balance.  The pineal gland in your brain autonomously responds to your natural circadian rhythm.  When the sun comes up and throughout the daytime your body wants food.  When the sunlight is replaced by darkness your body no longer wants food.  This is where your mind might be at odds with your body until your mind gets use to only eating during daylight.

Exercise

• Do what you’ll stick to, walking, bodyweight workouts, sprinting, resistance training, yoga, plyo, HITT Training etc..
• Short walks after meals are especially effective.

Real-World Results

In a clinical case series, people with type 2 diabetes dropped their A1C from 8.9% to 5.6% in 90 days with no medication, just through food changes, timing, and physical activity. That’s full reversal in 3 months.  This is from an article in Pharmaceuticals (Basel) and is indexed by PubMed Central, indicating it passed journal peer review.

✅ Bottom Line

Control carbs. Prioritize fiber-rich whole foods. Eat clean fats. Time your meals. Move your body. Stay consistent.

100% Plant-Based. 100% Evidence-Based. No hype, just results.

Tom
https://linktr.ee/metalpalace