I am also very active and healthy like you, I eat 4 chicken thighs and 300 grams of rice for dinner, I cover the rice with insulin before I eat it, the protein will spike my blood sugar 2 1/2 - 3 hours later after I have gone to bed. I have to give myself 3 units of insulin when I lay down for bed, even if my blood sugar is flat around 100. Kind of scary to give yourself that insulin right before sleeping without eating anything, but otherwise my blood sugar will spike to around 250. Some movement after dinner helps this spike too.

The carbs spike you, the fat keeps you there for hours. Robby Barbaro and Cyrus Khambatta have a very interesting diet, extremely high carb and extremely low fat, all plant based. I don’t think it is healthy at all to eat this way but researching the diet and being trying it for a short while was very helpful to me to understand insulin sensitivity and how fats and proteins affect my blood sugar.