For someone with serious insuline resistance I'd say go pretty darn low
on the carbs, even the complex carbs(because most of them are still
highly glycemic and not as good as one may think).
My meals consists mainly of high quality protein and good fats, and very little carbs.
normal meal for me would for example be: Salmon with some sort of
sauce(No weird cheimcals and processed stuff) with asparagus fried in
My snacks on the other hand is when I get most of my
carbs in. I get them mainly from nuts and fruits(preferably the not
very sugary fruits) and berries.
As you mentioned fenugreek is
supposed to help increase insulin sensitiviy, but another herb/spice
that I also find very very helpful is good ol' cinnamon. There's plenty
of studies out there on its effect on type 2 diabetics. Just sprinkle
some cinnamon over some plain greek yoghurt, maybe add a pinch of
stevia(My favorite sweetened btw!) and you have some real yummy stuff.
If you also throw in some eggs and what not you have a complete very
"insulin friendly" breakfast. :)
I've seen you in the body types
section so I know you work out and may therefore need some extra carbs
so like... ofcourse you don't have to cut out potatoes and the really
"carby carbs"completely, just eat them is much smaller quanitities and compensate the loss of calories by eating more fats and proteins to stabilize blood sugar.
This is all what has worked for me and what makes me feel good, I really hope you find any of this useful!