I have been trim for the last 50 years, get 3-4 hours of exercise per day, and eat a pretty decent diet. I still got pre-diabetes, so it must be my genes. One change I made to my diet was to have an open-face peanut butter sandwich (just one slice of bread) for breakfast each morning. I use only whole-grain, high-fiber bread and peanut butter with no partially hydrogenated oil. There is quite a bit written online about what a good food peanut butter is for diabetes, particularly early in the day.
Good luck.
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