One thing that helps me with AS-- so I need to restart the habit!-- is consuming a shot of vinegar in some water (a little sweetener may be added, if needed, to improve the flavor) immediately before consuming a meal. It's been shown to improve insulin sensitivity.
A shot of vinegar - interesting, and tart! I might give that a try. I do eat a lot of olive oil and balsamic vinegar based salad dressings.
I've been experimenting with a few foods for AS. I tried 7up as it seem to digest more slowly than sugar; however, I was consuming too many calories in order to get a decent AS, plus I still had the same after effects as the sugar.
I switch to refined walnut oil. Originally I was using ELOO, but it didn't digest well at all. Walnut oil seems to work well and tastes about the same to me.
For nutritional purposes, I've tried adding various flavorless/bland protein sources with my oil including: un-flavored whey, hemp, liquid egg whites. Whey and hemp are just too disgusting for me to stomach. Egg whites are tasteless; however, you need to drink at least 1/2 a cup to get 14 grams of protein. None of these seemed to help with AS.
At the moment I'm doing a double shot (2 tbsp) of walnut oil first thing in the morning and another in the afternoon prior to dinner. This suppresses my appetite really well. In fact I'm going to see if I can get away with 1.5 tbsp instead.
This method definitely makes it easier to eat less junk food. And because I'm eating less, I'm trying focus on good nutrition. The tweaking is fun. After reading the book and understanding the theory, it's easy to come up little experiments on what may and may not work for AS.
3 lbs down and counting.