Ill put the free guide in the comments
(PubMed) Wallace TC, Blusztajn JK, Caudill MA, et al
The evidence for dietary approaches to improving insulin sensitivity and metabolic health consistently points toward reducing refined carbohydrate and added sugar intake, increasing dietary fibre, eating regular meals with adequate protein, fibre and fat to moderate blood glucose response, and regular physical activity
Okere AN, Montesdeoca J, Glasper A, Diaby V
This in turn leads to excessive storage of underutilized glucose in the liver (glycogenesis), the potential for developing fatty liver (ie, nonalcoholic steatohepatitis), and conversion of excess carbohydrates to fatty acids and triglycerides, with subsequent storage in adipose tissue