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  • These items are the worst offenders when it comes to raising insulin levels. ???Fill up your newly bare kitchen with low glycemic-load carbohydrates such as fruits and vegetables, as well as the right kinds of protein (chicken, fish, low-fat dairy) and fat (olive oil, nuts, avocado, etc.). ???Now that you have the right foods in the kitchen, plan to eat five times a day (three meals and two snacks
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