I bought the Insulin Resistant Diet book from Amazon and have read it all the way through. It seems so sensible to me. The basic concept is to link proteins and carbs. No sugar added light yogurt and some fruit do not need to be linked because their sugar is not glucose? Interesting! I've had my first few meals, so if any fellow IR diet book readers can look and see if I've balanced them correctly, I'd appreciate it.
Breakfast:
1 serving (1 cup) cheerios (20 carbs -3 fiber= 17 Protein 3)
1/2 serving 1% milk (protein 4)
1 part skim string cheese (protein 7)
Lunch
2 slices healthy life low carb wheat bread (carb 16 -fiber 5 =9. Protein 4)
2 tbl Kraft Light Mayo
1 serving canned white chicken in water. 98% fat free (protein 12)
1 small apple
1 light (no sugar added) yoplait strawberry yogurt w/fiber (protein 3)
If you do the net carbs in the book (subtract fiber grams from total carbs), and don't count the yogurt or apple (also from the book) I think I was under 30 for lunch.