I hope, here you will receive answers to all the questions you have regarding the eating habits to reverse diabetes; such as what to eat, how to eat, where (place) to eat, when (time) to eat, who should and should not be in your gut, and finally why you need to follow these steps.

What should you eat (which are the foods you should choose)?

A diet selection should be personalized, but choices include Mediterranean, low-fat, low-carbohydrate, very low-carbohydrate, vegetarian, vegan, and Dietary Approaches to Stop Hypertension (DASH) diets.

Eat real nutrient-rich foods and avoid man-made chemically processed calorie-rich zero nutrient foods.

Being a part of a balanced diet, fruits play a vital role in human nutrition by supplying the necessary growth-regulating factors essential for maintaining normal health. They have been especially valuable in preventing vitamin C and vitamin A deficiencies. 

Fruits and vegetables are good sources of vitamins, minerals, flavonoids (anti-oxidants), saponins, polyphenols, carotenoids (vitamin A-like compounds), isothiocyanates (sulfur-containing compounds), and several types of dietary fibers. 

Fruits and vegetables also help maintain optimum health through numerous chemical components still being unidentified, tested, and measured. They prevent various chronic diseases like stroke, hypertension, birth defects, cataracts, diabetes, heart disease, cancers, diverticulosis, obstructive pulmonary disease (asthma and bronchitis), obesity, etc.

Fruits and vegetables are high in cellulose of insoluble fiber. Diets that are high in fiber may be able to help in the management of diabetes. Soluble fiber delays glucose absorption from the small intestine and thus may help prevent the spike in blood glucose levels.

Aim for 40 grams of fiber a day, but start slowly. Load up on beans, vegetables, and fruits. Choose whole grains (barley, oats, millet, whole wheat, etc.). Aim for at least 3 grams per serving on food labels and at least 10 grams per meal.

Avoid ALL refined carbohydrates. That means no pasta, rice, or bread (even wholegrain bread will spike your insulin).

Avoid ALL added sugar. If your body is already in a state where you cannot process carbohydrates and sugars properly, then you should take steps to fully eliminate all sugars, at least for the short term.

Avoid ALL sweet drinks. It is best to stick to plain water.

Include good quality, healthy, natural fat – avocados, olives, coconut, ghee, almonds, etc. Don’t worry about this causing you to put on weight. A study published in 2003 showed that people who supplemented their diet with almonds lost more weight than those who supplemented with so-called “healthy, complex carbs”

If you like to snack, keep some high-fat healthy snacks such as olives, nuts, or hummus. 

What is a low-carbohydrate diet? 

The term “low carbohydrate” is used in various ways. The most widely used are
•    Very low carbohydrate: 20 to 50 g/day (≤10% of energy, based on 2000 kcal/day)
•    Low carbohydrate: more than 50 to less than 130 g/day (>10% to <26%)
•    Moderate carbohydrate: 130 to 230 g/day (26% to 45%)
•    High carbohydrate more than 230 g/day (>45%)

One of the most striking findings of the 2011 Counterpoint study was the acceptability of a low-calorie liquid diet for a short-planned period. People with type 2 diabetes in the study achieved an average of over 15 kg weight loss in eight weeks during normal living. Participants initially had high levels of liver and pancreas fat that fell to normal ranges, with decreased hepatic glucose output and improved β cell function, Diabetologia. 2011; 54(10): 2506–2514.

How do you eat (the way of eating)? 

Chew the solid food until it becomes liquid by breaking it into smaller pieces mixed with saliva and drinking the food (instead of eating it). 

Changing eating habits is the step to help reverse diabetes. Change the way you eat such as not eating with a rush, chewing the food well (recommendation is to chew a mouth full of food 32 times), instead of eating the food drinking it (by turning it into a liquid with the saliva), avoiding sugar, avoiding refined carbs, and eating fewer calories (that too low-carb food).

Eat by applying all the 6 senses - Eat your meals by sitting down in a comfortable posture and using all 6 senses (eye, ear, nose, tongue, skin, and mind). This helps the brain receive all the necessary signals about the food to facilitate the release of hormones or body fluids that help to digest and absorb the nutrients to their fullest. 

Eating a meal by enjoying the food with all 6 senses helps the body support proper digestion and absorption. 

When to eat (time of eating)?

Ancestor advice: Eat only when hungry, eat only for 80% of your appetite, avoid heavy meals after sunset, don’t drink (but can sip) water with a meal, don’t eat while stressed, and finish your meal at least 2-3 hours before bedtime.

If you eat 3 meals a day, then preferably take your breakfast between 7 am and 9 am. Lunch between 12 pm and 2 pm. Dinner between 6 pm and 8 pm (preferably before sunset), with no snacking between meals, if possible.

If you eat 2 meals a day, then preferably take your breakfast between 9 to 10 am and 4 to 5 pm for dinner. This provides 16 hours of intermittent fasting widow between meals.

If you are eating 1 meal a day, then preferably take your meals around 10 am to 2 pm, while the sun is at its peak.

People should take at least 20 minutes to eat a meal; preferably 30 minutes so the brain has to know what is put into their stomach and how to handle it. Chew the food until the food is liquified with saliva and ready to drink instead of swallow.

Where to eat?

Eating on the sofa while watching TV, and discussing with friends/family will encourage an impassionate form of eating. 

Instead, if you sit comfortably and put your mind on what you’re eating, then you are more likely to enjoy the food’s appeal (eye), smell and flavor (nose), texture (skin and ear), and taste (tongue); this will help your mind feel satisfied early, thus you eat less. 

Not only that your brain receives every detail of the food constituents and thus helps it to order the glands to secrete necessary hormones and other secretions for proper digestion and absorption of nutrients. Additionally, it helps to normalize your blood glucose level as well as your overall well-being.

Who should and should not be in your guts?

Your body has 3 times more microbes than the total body cells. So, you need to feed them by encouraging good guys and eliminating bad guys.

FEED YOUR GUT BUGS - Trillions of bugs live in your gut and their health is critical in determining your health. Many studies show links between the state of your gut bugs (your microbiota) and type 2 diabetes. 

You are full of bugs, tiny single-celled bacteria you can’t see. They are in your stomach, intestines, lungs, and mouth. During a natural birth, you get some microbes on the way from your mother.  As you grow up, you acquire more. For example, new microbes enter you when you play in the dirt or when a family member kisses your cheek.

The microbes in your body are crucial to your health. They routinely produce necessary vitamins for you. They help digest your food and prevent dangerous bacteria from multiplying so you don’t get sick.

Microbes in and on our bodies outnumber human cells by 10 to 1—and may determine how we get sick and stay well. Our body may contain some 10 trillion human cells, whereas there are more than 100 trillion microbial cells, collectively known as the human microbiome. Because of their smaller size, microorganisms have only 1 to 3 percent of the body’s mass.

And while we sport about 23,000 human genes, our microbiome contains some 8 million, making them a far more capable force. Our bugs are us.

In one test, the scientists injected dye into the animals’ blood. In normal mice, the dye stayed in the blood vessels. However, the dye penetrated the blood-brain barrier in bacteria-free mice and seeped into the brain.

In another test, the researchers injected the mice with a protein that harms brain cells. The brain cells of normal mice seemed unaffected, suggesting the protein had stayed in the blood. But in bacteria-free mice, some of the animals’ brain cells died. That suggests the harmful protein had breached the blood-brain barrier.

Braniste and her colleagues then tried to repair the leaky barriers. The scientists fed bacteria from normal mice to sterile animals. After two weeks, the rodents’ blood-brain barriers became tightly sealed. The researchers published their results in the journal Science Translational Medicine in November 2014.

Start improving your gut health by eating five servings per day of different colored vegetables. The non-digestible fiber in vegetables is the preferred food for your gut bacteria. When your gut bugs are happy, you will be. The wider the variety of colors of vegetables you eat, the more phytonutrients you will be.

What are the lifestyle modifications for diabetes remission? The guidelines for diabetes remission are to lose weight by expelling unnecessary body fat storage, choosing nutritious foods instead of empty calories, boosting activity levels, getting restful sleep better stress management, and quitting smoking-alcohol.

Check your Weight

Benefits of losing belly fat

Losing weight and fat storage in the body is the most important initial step for diabetes remission. First, you should know your ideal weight based on age, height, and weight. The original DiRECT study results showed that almost half (46%) of people with type 2 diabetes who received the weight management program were in remission.

How much weight do you need to lose to reverse type 2 diabetes? A person with prediabetes and excess body weight can reduce their risk of developing type 2 diabetes by 54% within three years by losing about 5% to 7% of their body weight. People who lost about 10% of their body weight decreased their risk of developing type 2 diabetes during the next 3 years by 85%. 

Nutrition Behavior appraisal

What foods can reverse diabetes? Natural plant-based foods such as legumes, whole grains, fruits, vegetables, and nuts, with no intake of sugar and refined foods, and limited intake of animal products—are considered beneficial for preventing, treating, and reversing type 2 diabetes.

Can I eat white flour (refined) every day?

What foods have white flour? 

Which foods should you avoid? Bread, pasta, rice, cookies, cakes, pretzels, chips, muffins, crackers, pizza crust, pie crust, doughnuts, etc. made with white flour. 

You should stop eating all of these highly processed, calorie-dense, white flour-based foods that have virtually no nutritional value.

Can curd, milk, and its derivatives be consumed daily in excess?

Avoid eating milk or its derivatives such as cheese and curd regularly in large quantities. An exception is a buttermilk, which you can take generously. Still, occasionally eating a little curd and cheese is okay.

Are you eating enough fruits and vegetables? 

To get enough fruit in your diet, take 2 servings (1½ to 2 cups per day) of fruit. One serving is about the size of a tennis ball.

To get enough vegetables in your diet, take 3 servings (2 to 4 cups per day) of vegetables One serving is about the size of a tennis ball.

Fruits and vegetables are loaded with nutrients, fiber, and beneficial micro-organisms, which provide you with necessary nutrients, prebiotics (fiber), and probiotics (beneficial micro-organisms). Thus, fruits provide nutrients, a suitable intestinal environment, and friendly microbiota.   

How much seeds/nuts should I eat daily? 

To get enough nuts and seeds in your diet take one serving (approximately 30 grams or 1/3 of a cup or one handful per day).

Nuts and seeds are good sources of protein, healthy fats, fibers, vitamins, and minerals.

How many teaspoons of sugar/jaggery you are consuming per day?

Sugars contribute zero nutrients and are empty calories that can lead to obesity and numerous health hazards. Jaggery is less processed than most forms of sugar; still, it should only be used sparingly. Specifically, people with diabetes should avoid its use as much as possible.

What type of food style (carb content) are you in?

There are high-carbohydrate foods, moderate-carbohydrate foods, low-carbohydrate foods, and very low-carbohydrate foods. High-carbohydrate foods are not suitable for people with diabetes, so it is better to switch to a lower-carb diet of your choice.

Does your food contain fiber?

Women should eat 21 to 25 grams of fiber daily, while men should eat 30 to 38 grams daily.

Plant fiber is an indigestible substance that travels through our stomachs and intestines as it is. Fruit, vegetables, and whole-grain cereals are good sources of dietary fiber.  The fiber keeps the digestive system healthy by proper evacuation and helps provide a suitable environment for beneficial microorganisms.

How many meals you are eating per day? 1, 2, 3, or more

Ancestor guide: Eat only when hungry, eat just 80 % of your appetite, avoid heavy meals after sunset, don’t drink (but can sip) water with a meal, don’t eat while stressed, and finish your meal at least 2-3 hours before bedtime.

During the digestive process, the purification on the cellular level is almost shut down. Thus, if you keep eating throughout the day, the cell's impurities stay longer, which creates various health problems over time. 

Ayurveda says the number of meals you have in a day can make you a "Once Yogi (saint), Twice Bhogi (enjoyer), Thrice Rogi (diseased)" -- What should be the number of meals per day? This means godly people (or saint-like people) eat once a day. Normal Humans should eat twice a day. Those who are diseased or don’t mind being diseased can eat thrice or more a day. 

Two Meals a Day and No Snacking in Between! Eating only twice a day can also provide the benefits of fasting. One should only eat in the Morning and Evening. 

Three meals a day is a balanced lifestyle with a light breakfast, a big lunch, and a small dinner before sunset with 14 to 16 hours of intermittent fasting. However, those who eat 3 meals a day are people with health problems or someone who tends to get diseases quickly due to the accumulation of undigested metabolic waste over a period of time.

Ayurveda recommends two meals a day with a 6-hour gap between them which allows for proper full digestion, absorption, and assimilation of the nutrients. A 6-hour gap between both meals provides approximately an 18-hour gap without eating anything which is the ayurvedic way of intermittent fasting.

When you have optimum health and metabolism, then you will be able to adapt to a single meal per day with 23 hours of intermittent fasting. Such a person is called a “Yogi” capable of intense thoughts and enhanced intellectual and spiritual capabilities aided by the lightness of their body.

Are you a hurry eater; How many minutes do you take to complete your meal?

People should allow at least 20 minutes to eat a meal; preferably 30 minutes so the body has enough time to handle it.

As you chew your food more required digestive enzymes are produced. Additionally, it helps to break down food further to assist digestion. Chewing breaks down food and signals the production of hydrochloric acid in the stomach.

Chewing the food about 32 times before swallowing appears to be an average number preferable to most foods. Foods harder to chew, such as steak and nuts, may require up to 40 chews per mouthful. Food softer to chew such as watermelon may require just 10 to 15 chews. The point is not the numbers, but until the food is liquified with saliva and ready to drink instead of swallow.

Do you have the habit of fasting (not eating anything except water)?

Fasting is a centuries-old practice that is essential to many cultures and religions. Fasting helps to regulate blood sugar, reduce insulin resistance, reduce inflammation, normalize blood pressure, improve cholesterol, improve brain function, and help people lose weight. 

What is intermittent fasting? Intermittent fasting is an eating plan that switches between fasting and eating. The 16/8 method is eating for 8 hours, then fasting for 16 hours.

We discussed this subject under “How many meals you are eating per day?”, so not required to elaborate on this any further.

Activity level measurement

How active your life is?

A sedentary lifestyle is a life with less than 5,000 steps daily. Low activity is about 5,000 to 7,499 steps daily. Somewhat active are those who do about 7,500 to 9,999 steps daily. Highly active are more than 10,000 steps daily.

Sitting or lying down for too long increases your risk of chronic health problems, such as heart disease, diabetes, and some cancers. Too much sitting can also be bad for your mental health. You may have heard the saying, “Sitting is the new smoking.”

Physical activity refers to all bodily movement including transport to and from places, or as part of a person's work. Popular ways to be active include walking, cycling, sports, active recreation, and play. 

Being physically active can improve your brain health, manage weight, reduce disease risk, strengthen bones and muscles, and improve your ability to do everyday activities.

Always start small that is easy to fit into your daily life and build up from there. For example: take the stairs instead of the lift or walk up escalators when you get the chance, try walking to the school, stand rather than sit when you can (while on train or bus journeys), get off the bus at a stop or two early and walk the rest, and park your car a little away and walk the rest.

Are you doing regular physical exercise (aerobic exercise)?

Aerobic exercise is a physical activity that uses your body's large muscle groups, in rhythmic and repetitive ways. It increases your heart rate and oxygen. Aerobic exercises include walking, cycling, swimming, running (or jogging), and stair climbing. 

The benefits of aerobic exercise are weight loss, increased stamina, immunity boost, lower health risks, stronger heart, better mood, and increased longevity.

The optimal amount of aerobic exercise for you is 150–300 minutes of moderate-intensity aerobics or 75–150 minutes of vigorous-intensity aerobics per week.

Are you doing strength training?

Strength, weight, or resistance training is a physical activity that exercises a specific muscle or muscle group against external resistance such as free weights, weight machines, or your own body weight.

Strength training makes strong bones, builds muscles, burns more calories, weight loss, boosts energy, improves mood, and strengthens the cardiovascular system.           

Do just two or three 20 to 30-minute strength training sessions per week.

Rest (Sleep) Evaluation

How many hours of sleep do you get per day?

Most healthy adults need 7 to 8 hours of sleep every night, below is considered sleep deprived and above is considered excess. Prioritize getting enough sleep each night to stay happy, healthy, and sharp mind.

Infants, young children, and teenagers should get more sleep to support growth and development. Infants of 4 to 12 months need 12 to 16 hours (including naps) and adults (18 years and older) require 7 to 8 hours of sleep.

Sleeping less than 5 hours or over 8 hours a night is unhealthy and increases blood sugar levels. So, getting enough restful sleep can help to normalize your blood glucose level. If the sleep disturbance is the cause of your high blood glucose level, then restoring restful sleep can help reverse diabetes.

Many with uncontrolled high blood sugar even after medicine, exercise, and insulin treatment; then most probably they are sleep deprived, and treating their sleep disorder can help normalize their blood sugar level.

How restful is your sleep?

Good sleep quality is defined as the ability to fall asleep within 30 minutes, wake up no more than once per night, able to fall asleep within 20 minutes when waking up in the night and sleep for the recommended hours as per your age group.

To gauge restful sleep by the next day’s freshness, energy, briskness, alertness, and overall satisfaction.

Do you experience daytime fatigue (tiredness)?

Feeling tired, sluggish, or mentally off the next day are the most common symptoms of restless sleep. This indicates you are sleep-deprived and to improve your quality, quantity of sleep, or both. 

Fresh, brisk, energetic, active, mentally alert, and sharp mind on the next day are the symptoms of proper restful sleep. This indicates you are getting enough quantity and quality of sleep your body needs.

Stress level estimate

How stressful (grief, or fear) your life is? 

When you experience challenges (stressors), your body produces physical and mental responses called stress. Your body uses the stress response to adapt to the new circumstances. Stress can be positive; it keeps us alert, and motivated and prepares us to avoid danger.

The “fight-or-flight response” helps the body to handle stressful situations. The body’s autonomic nervous system increases heart rate, breathing, vision changes, and more to better energize the body to cope with the satiation (stress).

Stress causes the body to release hormones such as adrenaline and cortisol, which may contribute to insulin resistance. Ongoing stress may lead to high blood sugar levels.

When a person has long-term (chronic) stress, continued activation of the stress response causes wear and tear on the body, which is considered to be negative to your health.

How effectively you are managing your stress? 

Everyone reacts differently to the stressful situation.  Learning how to cope with stress can help our mental and physical well-being.

One easy and best way to manage stress is to avoid unnecessary stresses, learn to adapt to the stressor and accept the things you can't change.

Additional lifestyle evaluation

Daily exposure to sunlight (to get vitamin D)?

Spending time under the sun may be the cheapest and easiest way to prevent diabetes. Vitamin D plays a role in insulin production (the hormone that regulates blood sugar levels). 

Several studies have shown a positive association between insulin resistance and vitamin D deficiency. The lower your levels of vitamin D, the more prone you are to develop type 2 diabetes.

Sun sensitivity varies from person to person, skin color, the latitude of the location, and the time of the day. Most experts agree that for those at risk of diabetes, 30 minutes of daily exposure to sun on your arms, face, and hands is adequate and safe. 

Exposure to sunlight in the early morning and darkness in the night helps to maintain the hormonal balance. The Penial gland is the master gland in charge of all the hormonal activity in the whole human body. The penial gland is directly linked with the eye activated by the sunlight; which maintains the circadian rhythm.

Are you a smoker? 

Active smokers have a 30–40% higher risk of developing diabetes. The risk increases with the number of cigarettes smoked. The more cigarettes you smoke, the higher your risk for type 2 diabetes. No matter what type of diabetes you have, smoking makes your diabetes harder to manage.

People with diabetes who smoke are more likely than those who don't smoke to have trouble with insulin dosing and managing their condition. 

Studies have shown that insulin can become more effective at lowering blood sugar levels eight weeks after stop (quit) smoking.

 Are you an alcohol drinker?

Alcohol can interfere with blood sugar levels. People with diabetes should try to sip drinks slowly and not drink on an empty stomach.

Excessive alcohol consumption can reduce the effectiveness of insulin. Over time, excessive alcohol consumption can reduce the overall effectiveness of insulin resulting in high blood sugar. This is because the liver has to work hard to remove the alcohol from the blood instead of managing blood sugar levels.

Moderate drinking is a maximum of one drink per day for women and two drinks for men. One drink is 5 ounces of wine, 12 ounces of beer, or 1.5 ounces of spirits.

It is always better to stop drinking and if it is not possible at least limit the consumption to the least in steps.

Before getting into the actual ways to reverse type 2 diabetes; you should first assess and understand your health, which leads to the unfavorable development of diabetes. To reverse diabetes, you need to bring back your lost health, diabetes health assessment calculator helps to assess and validate improvement in your health.

How to use the Diabetes Health Assessment Calculator?

To use this calculator, provide your Gender (Sex), Age, Body Weight, Height, Neck Size, Waist Size, Hip Size, and Calf Size. Additionally, you need to take (fasting) blood tests such as Fasting Plasma Insulin, Fasting Plasma Glucose, Triglyceride, HDL Cholesterol, and GGT (gamma-glutamyl transpeptidase).

How to measure neck circumference? Stand or sit straight and gently wrap the measuring tape around your neck. Make sure the tape is flat. Measure the middle of the neck (between your collarbone and chin). If you have a prominent Adam's Apple (larynx), measure below it.

How to measure waist circumference? Stand straight and gently wrap the measuring tape above the belly button (naval). The measuring tape is firm not pressing into your skin. Breathe out naturally and take the measurement.

How to measure hip circumference? The hip is located at the widest part of your buttocks. Wrap a measuring tape around the widest part of your buttocks. Place the tape firmly but do not tighten it too hard so that the skin surface is pressured.

How to measure calf circumference? Stand or sit comfortably and gently wrap the measuring tape around the widest part of the calf. Make sure the tape is placed firmly not tightly.

How to take blood tests? All other required inputs are blood tests that need to be taken after 12 hours of fasting i.e., eating nothing except water. The blood tests are fasting plasma insulin level, plasma glucose level, triglyceride level, HDL cholesterol level, and GGT (gamma-glutamyl transpeptidase).

Assess your health by calculating Body Mass Index (BMI), Insulin sensitivity, beta cell function, Fatty liver index, Visceral adipose index, and Appendicular Skeletal Muscle Mass. All these calculations help assess your health and function of the liver, pancreas, and body tissues which are responsible for proper glucose metabolism.

The above-calculated data helps to assess how much your health was affected by the unhealthy lifestyle. Also, these data

• give you every reason to put forth your maximum effort,
• it helps you to provide confidence and
• gives meaning to whatever you are going to do to reverse diabetes. 

What are the Health Markers of Diabetes Patients?

The important health markers are the Body Mass Index (BMI), Ideal body weight, Body Fat Percentage, Fatty Liver Index, Visceral Adiposity Index, Homeostasis model assessment (HOMA) Insulin Resistance, HOMA Beta Cell Function, and Skeletal Muscle Mass Calculator.

1. The Body Mass Index (BMI) calculator assesses whether your body weight is in the normal range or required to lose weight. It also provides Ideal body weight based on your age and height.
2. The Body Fat Percentage calculator assesses whether the fat content in your body is normal or unnecessarily excessive.
3. The fatty liver index calculator assesses whether the health of your liver is okay or too much fat.
4. The Visceral adiposity index calculator assesses whether the fat storage in the adipose tissue is normal or excess.
5. The HOMA insulin resistance and beta cell function calculator assesses your body's sensitivity to insulin and the pancreas's ability to secret insulin.
6. The Skeletal muscle mass calculator assesses; how muscular your body is. If you are more muscular, then your chance to reverse diabetes is proportionally higher.

Check your BMI - Obese people are 80 times more chance to develop type 2 diabetes than those with a normal healthy BMI (i.e., less than 22). Weight loss may improve pancreas function, with better insulin secretion and remission of type 2 diabetes.
In people with overweight or obese, significant weight loss may reduce blood sugar from diabetes to the nondiabetic range. 

Weight-loss medications approved for chronic obesity management should also be considered if needed to obtain the degree of weight loss required to achieve therapeutic goals in prediabetes and T2D.

Insulin sensitivity and beta cell function: The pancreas is the vital organ in charge of insulin secretion to signal the availability of glucose in the blood for utilization. The beta cells secrete insulin to facilitate glucose uptake by the muscle, brain, liver, and adipose tissue based on their insulin sensitivity.

Fatty liver index – The liver plays an important role in proper glucose metabolism. During fasting, it dumps glucose stores and uptakes excess glucose after food. Fatty liver disease, including non-alcoholic fatty liver disease (NAFLD), is common and is associated with T2D. The prevalence of NAFLD was 49–62% in T2D patients.

Visceral adipose index: Its health and insulin sensitivity are important for proper glucose uptake. A major portion of the glucose is consumed by these muscles. This explains its importance for maintaining healthy blood glucose levels.

A lot of current research focuses on not only total fat in the body but also where the fat may be located, referred to as “ectopic fat” (e.g., fat in the liver and pancreas) that may affect normal physiologic function. This research has led to some interesting observations about potential mechanisms.

Appendicular Skeletal Muscle Mass: Your body will absorb glucose much more readily if you have muscle, which will help you keep your blood sugar levels stable. You can increase muscle mass by doing resistance training. The higher the number is better the muscle mass. 

Note all the results in a health diary and follow the suggestions for a month. Come again, repeat the calculation, and compare the results; it will showcase your improvement. If there is a vast improvement then it confirms that you are doing it correctly and continue until you achieve your goal (diabetes remission).

The calculator will provide you with some useful data and information. Please keep this data in a health diary for future reference. 

Type 2 Diabetes Health Calculator

Please provide your gender, age, weight, height, neck size, waist size, hip size, calf size, fasting plasma insulin/glucose, triglyceride, HDL, and gamma-glutamyl transpeptidase; then, press Calculate to know your health assessment. 

The data presented by this calculator will provide details about your health at that specific period. The next step should be lifestyle modification to reverse diabetes; after you follow these lifestyle changes for about 1 or 2 months, you can repeat the test and use the calculation to assess your health improvement. These results will give you confidence and confirmation that you are progressing in the right direction.