Your story is very inspiring

I've also read of cases in the West where diabetes type 2 can be reversed thru diet and exercise.

Mind sharing what types of vegetables and fruits do you take and in what amount?

Regarding the oats that u took earlier, is it instant, quick cook or rolled? And is the milk you drink low fat?

A sample menu will be helpful.

I see. Thanks for the info. So the menu is the same every day?

May I know what fruits do you take and in what amount?

Personally I'm wary of fruits since some like bananas and mangoes are high in carbs and sugars. Occasionally I take an apple or a guava, and am toying with trying out grapefruit.

I'm not a diabetic but several 6 months ago, a blood test showed my blood sugar (HB1AC and fasting) is right at the border between "normal" and "pre-diabetic". Since then, with diet changes (cut down on white rice by 50% and replace it with veggies, and avoid all desserts and sweet drinks and most fruits) and moderate exercise, fasting is 4.8-5.4 range and 2 hours post-meal is 4.7-6.4 (with one exception of one carb-heavy meal of vietnamese rice paper rolls, fish bites fried in thick batter and mee goreng sotong which spiked it to 7.2 for several hours).

My doctor said my blood sugar is "normal" and fluctuations do occur, but personally I'm not so sure