The goal is not creating a rigid “forbidden list,” but breaking patterns that keep glucose and insulin chronically elevated. The most problematic category includes sugary drinks, desserts, packaged snacks, refined starches (white bread, white rice, regular pasta), and ultra-processed foods. These are rapidly absorbed, spike glucose, and increase insulin demand. Also, high-risk combinations are “refined carbs + fat” (pastries, fast food), which amplify metabolic load. Instead, focus on fiber-rich vegetables, legumes, adequate protein, healthy fats (olive oil, nuts), and controlled portions of whole grains. Individual tolerance matters—fruit portions and dairy can affect symptoms for some people. The best operating model is test, track, and personalize based on objective response.