Reducing your glucose spike by pairing certain foods together or drinking water beforehand or putting that glucose to work can help.

For example, adding a nut butter without added sugar to an apple can reduce a glucose spike, as opposed to just eating an apple.

I've got a tip to help with inflammation first thing in the morning's.
If you like pineapple don't throw away the peel. Pop in in water in a saucepan with a little Cinnamon. Bring it to the boil and simmer for 10 mins. Drink as a tea in the mornings. Also stinging nettle tea. You can dry the nettles out or use fresh. If dried out pour boiling water over a few teaspoons of nettles and leave for 3 to 5 minutes. Add honey. If it's fresh, bring nettles to the boil and simmer for 5 minutes leave for 10 and add a little honey. 😘😘😘

Forgot to add that the only kind of apple I can eat is the red delicious apple. All the other apples are way too sweet for me . And there aren't any organic red delicious apples anymore so I just peel off the skin and rinse the apple.
The red delicious apples actually seem to clean the teeth so I'm not sure if they need any nut butter.

PS IQ bars have 12 G of plant protein, 1 G of sugar and 8 G of fiber.

Yes, that is a tough one. Drinking water every half hour to an hour helps. Depending, unless you have an allergy, some nuts can help but I tend to overdo it with the nuts and that can be a problem, especially peanuts. There is a snack bar on Amazon called IQ bar. I like the chocolate sea salt but they are addicting and I eat too many of them.