Bret,
I hear you. Also, I agree that defining fasting is helpful.
It is likely, though, that your blood sugar, and resulting insulin response, would react differently with some choices over others.
As someone who is recovering from Metabolic Syndrome, I tend to bias towards minimizing the blood sugar bumps during the day, when possible. I work to keep them within my 6-hour feeding window. My goals, my needs so definitely do not take that as some ideal.
In addition to Dr. D’Agostino, work by Drs. Satchin Panda and Rhonda Patrick has been illiminating.
The thought occurred that an easy way to test to what options may be better suited to you would be to get a glucose meter.
Consider taking a fasted reading in the AM, upon waking. Then for a “fuel” test take a pre-, post-30min and a post-2hour reading. You might run the test(s) on a day off so it does not interfere wth your work day.
Measuring glucose was eye opening for me. It was not medically necessary mind you. However, once I started measuring I was able to effect significant change. Fasted AM readings are now typically in the mid-70’s to mid 80’s.
As an aside, I use an Abbott Freestyle Neo, which has served me well. Locally they run around $18.00 and strips are about $15.00 for 25 or $25.00 for 50.
All the best as you drive forward!