Lose body fat. Stopping eating refined carbohydrates. Take the Kraft glucose insulin test to see if you have “diabetes in situ” https://www.meridianvalleylab.com/services/kraft-prediabetes...
I've been in the same boat for years now and I never eat just carbs by themselves, and I try to never exceed 35 carbs in a single meal. A lot more meat, a lot less bread. For me I'm almost better off eating candy than I am soft white bread (although neither is a good idea of course).
I went keto for a while and that did seem to help, except I do really poorly with high fat foods. Now I just try to balance everything, lean high on the protein, and limit carbs to 35 per meal.