Introduction
Summary of the Book The Diabetes Code by Jason Fung Before we proceed, let’s look into a brief overview of the book. Imagine standing at a crossroads, wondering how to escape a trap that seems unavoidable. That’s how many people feel when they learn they have type 2 diabetes. But what if there’s a hidden path leading away from endless medication, worry, and fear? This path doesn’t involve complicated surgeries or expensive injections. It begins with understanding why your body has fallen out of balance and how high insulin levels and certain foods made it happen. By uncovering the real root of type 2 diabetes, you gain a powerful key to set yourself free. Simple dietary shifts, avoiding hidden sugars, and adding periods of gentle fasting can guide you toward healing. This approach transforms confusion into clarity, and frustration into hope. As you discover new ways to eat, move, and live, you’ll realize: you hold the power to break the cycle.
Chapter 1: Understanding Why Different Types of Diabetes Aren’t the Same, and Why It Matters for Your Health and Future.
Imagine you have a friend who’s always getting tired and thirsty, and he keeps having to use the bathroom more than usual. At first glance, you might think he’s just not drinking enough water or maybe eating way too much candy. But what if there’s more to it than that? The condition known as diabetes makes a person’s blood sugar level rise beyond what’s normal. It’s not something that happens overnight, and it’s not just about someone’s sweet tooth. Instead, diabetes comes in different types, and each type has its own unique roots. Type 1 and type 2 diabetes, for example, may sound similar, but they’re actually quite different. These differences matter because they guide doctors, patients, and caregivers toward the right treatments and help everyone understand what changes in daily habits can truly make a difference.
Type 1 diabetes often starts early in life, sometimes when a person is still a child. In this form, the body’s immune system goes a bit haywire. Instead of protecting the body from germs, it attacks the insulin-producing cells in the pancreas. Insulin is a hormone that helps manage the amount of glucose, or sugar, in our blood. Without enough insulin, blood sugar rises to dangerous levels. That’s why people with type 1 diabetes must receive insulin injections to stay healthy. Their problem is not too much insulin—it’s that they don’t have enough of it. Their bodies can’t produce what they need, so they need regular insulin shots to keep blood sugar in a safe range and avoid serious damage to their organs over time.
Type 2 diabetes is different. Instead of lacking insulin, people with type 2 have plenty of insulin flowing through their bodies. In fact, their problem is that their bodies have grown resistant to insulin’s signals. Think of it like a car alarm that goes off so often that people stop paying attention to it. Their cells stop reacting properly to insulin because they’ve been bombarded with high insulin levels for too long. This is often linked to what we eat, especially sugary or processed foods. Over time, the body keeps producing insulin, but the cells ignore it, causing blood sugar levels to climb higher and higher. Because the root problem here isn’t a lack of insulin, but rather too much of it, the treatments need to be different from those used for type 1.
These differences in how diabetes develops and affects the body matter a lot. If doctors try to treat type 2 diabetes the same way they treat type 1, it usually doesn’t help and can even make things worse. Giving more insulin to someone who already has too much is not a good idea. Instead, the focus should shift toward understanding how and why the body became insulin-resistant. The good news is that type 2 diabetes can often be managed, prevented, or even reversed by making changes to what we eat and how we live. By learning the important distinctions between type 1 and type 2 diabetes, you get a clearer picture of how your body works, why these conditions arise, and which steps really can improve your long-term health.
Chapter 2: Unraveling the Link Between Weight Gain, Type 2 Diabetes, and Why Eating Less Isn’t Always the Answer.
When we talk about type 2 diabetes, we can’t ignore the tight connection it has with obesity. Over the past few decades, more and more people worldwide have gained extra weight, and at the same time, type 2 diabetes rates have skyrocketed. Researchers have shown that when people put on a lot of weight, especially after reaching adulthood, their chances of getting type 2 diabetes increase dramatically. This link is so strong that it led scientists to coin the term diabesity, combining diabetes and obesity to highlight how closely tied these two conditions are. For instance, gaining about 40 to 70 extra pounds can raise your risk of type 2 diabetes by thousands of percent. Even a small weight gain of around 10 pounds can nearly double your risk.
But if gaining weight is part of the problem, does that mean simply eating fewer calories to lose weight solves type 2 diabetes? Unfortunately, it’s not that straightforward. For many years, people believed that controlling calories—just eating less—would help cure both obesity and type 2 diabetes. But the human body is clever. When we eat fewer calories over a long period, our bodies slow down their internal energy usage to match the fewer calories we are taking in. This means our metabolism, the process that keeps our hearts beating and our brains working, actually adjusts downward. As a result, we feel hungrier and more tired, and often we do not lose nearly as much weight as we hoped. Eventually, many people give up on strict calorie cutting because it’s just too hard to sustain.
It turns out that what matters most isn’t just how much we eat, but what we eat. Our hormones, and especially the hormone insulin, have a huge role in telling our bodies when and where to store fat. If we eat the wrong types of foods—ones that cause big spikes in blood sugar—our insulin levels rise. High insulin levels tell the body to store more fat and make it harder to lose weight. Cutting calories doesn’t necessarily lower insulin levels if those fewer calories still come from sugary, processed, or refined foods. It’s like trying to mop the floor while the faucet is still overflowing. You can work really hard, but if you don’t fix the source, the room will never be truly dry.
So, while obesity and type 2 diabetes are linked, and losing weight can help, the key is to focus on lowering insulin levels. Reducing overall calories alone often fails because it doesn’t target the real hormone imbalance. We need a strategy that helps the body become more sensitive to insulin again. That means choosing foods that don’t cause huge blood sugar spikes, avoiding hidden sugars, and considering other lifestyle changes like exercise and, in some cases, fasting. By doing this, we can help restore normal insulin signals, leading to healthier weight regulation and a better chance of defeating type 2 diabetes. In other words, we must be smart about what’s on our plates, not just how many calories we count.
Chapter 3: How a Fatty Liver Triggers Insulin Resistance, and Why This Can Happen Faster Than You Think.
We often hear about how bad habits like drinking too much alcohol can hurt our livers, but that’s not the only way this organ can get damaged. Overeating certain foods—especially those packed with sugars and refined carbohydrates—can cause our livers to become fatty. When the liver stores too much fat, it struggles to handle the steady flow of nutrients, including glucose. This buildup sets the stage for something called insulin resistance. Insulin resistance means that when insulin tries to do its job—helping cells absorb sugar for energy—the body doesn’t listen well anymore. It’s like a key that no longer fits the lock. As a result, blood sugar levels remain high, and the body tries to pump out even more insulin, causing a harmful cycle.
To understand this better, think about how energy from the food we eat is stored. The body converts extra glucose (sugar) into glycogen as a sort of reserve fuel. Most of that gets stored in our muscles and liver. But there’s a limit to how much the liver can hold. When we constantly flood our system with too much sugar and refined carbohydrates, that limit is quickly reached. Eventually, the liver has no choice but to convert the excess into fat. A little bit of fat might not seem like a big deal, but as it accumulates, the liver becomes overwhelmed and can’t keep up. Soon, it starts refusing to accept more glucose, leading to elevated blood sugar and an unhealthy level of insulin in the bloodstream.
The frightening part is that this problem can develop shockingly fast. Scientists have found that just a few weeks of eating too many sugary snacks and drinks each day can cause a dramatic spike in liver fat. The weight on the scale might barely change, but inside the body, the liver is already beginning to show signs of stress. This shows that it’s not only the number of pounds we gain that matters, but the type of food we eat. While it’s easy to assume that serious damage takes years, the truth is that constant, daily intake of sugary, carbohydrate-heavy foods starts impacting our organs much sooner than many people realize.
The good news is that this harmful buildup can be reversed. By returning to a more balanced diet with fewer sugars, less refined starches, and healthier fats, we give the liver a chance to clear out its excess storage. Once that happens, the body’s insulin signals can start working properly again. This sets the stage for better control of blood sugar levels and prevents the harmful cascade that leads to type 2 diabetes. Understanding how quickly a fatty liver can form and the central role it plays in insulin resistance is a crucial step. With this knowledge, we can make smarter food choices before things get out of hand—and take back control of our health more easily.
Chapter 4: The Dangers of Fructose, Hidden Sugars, and How They Drive the Rise of Fatty Liver Disease.
Sugar comes in different forms, but one type that especially worries doctors is fructose. Unlike glucose, which our bodies can use and break down in many places, fructose heads straight to the liver. If we only ate small amounts of fructose, mainly from fruits, our bodies could handle it just fine. Historically, people did eat fructose mostly this way—through whole fruits—so they never ran into big problems. But times have changed. Today, fructose appears in so many processed foods and sweetened drinks that our livers are constantly overloaded. This leads to more fat in the liver, and as we’ve learned, a fatty liver can’t do its job properly. It stops responding to insulin, setting the stage for type 2 diabetes.
During the past century, the amount of fructose we consume has shot up. People in the 1800s might have eaten about 15 to 20 grams of fructose a day—mostly from fruits, which also provided fiber and nutrients. By the mid-1900s, fructose intake increased. Then came the era of cheap sweeteners, like high-fructose corn syrup, which is now found in countless everyday products: soft drinks, fruit juices, sauces, cereals, and even bread. By the early 2000s, the average person in some countries was eating almost four times more fructose daily than someone in the 1800s! This massive jump made the problem of fatty liver disease and type 2 diabetes much more common.
Fructose, unlike glucose, can’t be handled outside the liver. This puts a heavy burden on a single organ. Imagine having one classroom in a school that must handle every student in the entire building, while other classrooms sit empty. Eventually, that room becomes overcrowded and chaotic. The liver faces a similar situation with fructose. It turns what it can into glycogen or fat, but when too much fructose arrives day after day, it stores more and more fat until the system breaks down. As the liver struggles, it sends signals that worsen insulin resistance and raise blood sugar levels, pushing the body toward type 2 diabetes.
Understanding fructose’s special place in this story is key to preventing and reversing type 2 diabetes. It’s not that all sugar is instantly deadly, but eating too much refined sugar and fructose is like playing with fire. Cutting back on sweetened sodas, fruit juices, and processed sweets can make a huge difference. Think of it as cleaning up a messy room—by removing these troublemakers, we give our bodies space to heal. Over time, the liver can recover and become more efficient at doing its job. This not only helps avoid diabetes but also reduces the risk of other serious problems, like heart disease. Knowing this, we can make smarter choices and protect ourselves from the hidden dangers in many of today’s foods.
Chapter 5: Why Just Adding More Insulin Doesn’t Solve Type 2 Diabetes and Can Even Make Things Worse.
Long ago, when doctors discovered how to produce insulin to treat diabetes, it was a major breakthrough. For people with type 1 diabetes, who don’t make enough insulin, these insulin shots are lifesaving. But if we try the same approach for type 2 diabetes—adding extra insulin to a body that already has too much—it often backfires. The problem with type 2 diabetes isn’t that there’s no insulin. It’s that there’s too much insulin, and the body isn’t listening to its signals. By giving more insulin, we’re like turning up the volume on a radio that’s already blaring. Instead of making the message clearer, it just creates more noise, leading to worsening health over time.
Studies have shown that relying on insulin treatments for type 2 diabetes can lead to serious complications. One big concern is heart health. Researchers found that when type 2 diabetes patients were given high doses of insulin, they sometimes developed a condition called atherosclerosis, which is the hardening of the arteries. This can increase the risk of heart attacks and strokes. Other large studies tried to see if aggressively lowering blood sugar with more insulin and medication would help patients live longer. Shockingly, some patients died sooner than those who weren’t receiving the stronger insulin regimen. This was a huge wake-up call that giving more insulin to fix high insulin problems can be very risky.
Why does this happen? Well, when there’s too much insulin, the body starts storing energy as fat, especially around the belly and organs. This type of fat build-up is linked to higher rates of heart problems. The body is in a constant state of store, store, store, never really getting a break to burn off the extra energy. Over time, the imbalance grows. Instead of helping, the insulin shots become part of a harmful cycle. They push the body toward further weight gain, making the original problem—insulin resistance—even worse. It’s like trying to put out a fire by pouring on more fuel.
Understanding that type 2 diabetes can’t be solved by more insulin leads us to consider other treatments. If giving extra insulin isn’t the answer, what else can we do? The key lies in stopping what causes insulin resistance in the first place. That means adjusting what we eat and how often we eat, so our insulin levels can naturally come back down. Instead of forcing the body to use insulin that’s already too high, we can help it reset by choosing the right foods and lifestyles. In the next chapters, we’ll discover how simple dietary changes, like cutting out certain foods, and techniques like intermittent fasting offer a far better chance at true healing rather than short-term fixes that lead to long-term problems.
Chapter 6: Considering Bariatric Surgery as a Quick Fix for Type 2 Diabetes, and Why It’s Not Always the Best Path.
For some people with severe obesity and type 2 diabetes, the struggle feels overwhelming. They might have tried every diet, exercise program, and medication, yet their health keeps declining. At this point, some consider a drastic measure: bariatric surgery. This operation, which reduces the size of the stomach, can lead to significant weight loss. Many patients who undergo this surgery see their type 2 diabetes disappear almost immediately. It sounds like a miracle, right? After all, if the diabetes is gone, what’s the downside?
But bariatric surgery is not a simple fix. It’s an expensive, invasive procedure that changes the body forever. Surgeons remove or rearrange part of the stomach, making it impossible to eat large meals. While this sudden drop in calorie intake helps the liver burn through its excess energy stores and reduce fat, it also comes with risks. There can be complications, like infections, internal bleeding, and trouble absorbing nutrients. Some patients experience serious long-term problems, including vitamin deficiencies and digestive issues that last a lifetime.
A study at the Cleveland Clinic showed that bariatric surgery can outperform insulin treatments for type 2 diabetes. Patients who had the surgery stopped needing diabetes medications within a few months. But this impressive result needs to be balanced against the seriousness of the surgery itself. While it might seem like a cure, it’s more like hitting a giant reset button on how much you can eat. It’s not addressing the underlying habits or educating patients about healthier eating patterns. If people don’t learn to make better choices, they might slip back into old routines, undoing some of the gains or facing other health problems down the line.
Fortunately, there is a silver lining. If bariatric surgery shows us that sharply reducing food intake can rapidly fix insulin resistance, maybe there’s a simpler way to achieve the same effect without surgery. If cutting back on certain foods for a short time can help the liver recover and restore healthy insulin function, we might not need the risks and costs of an operation. In the coming chapters, we’ll explore dietary changes, especially focusing on removing certain sugars and harmful carbohydrates, as well as considering fasting. These approaches can mimic the benefits of bariatric surgery but are far more accessible, safer, and cheaper for people looking to heal from type 2 diabetes.
Chapter 7: How Avoiding Fructose and Refined Carbohydrates Can Prevent and Reverse Type 2 Diabetes.
Picture this: you’re standing in your kitchen, thinking about what to eat. You might not realize it, but almost every packaged food item could contain added sugars. From sodas to bread to pasta sauce, sugar sneaks in where we least expect it. To tackle type 2 diabetes, one of the most powerful steps you can take is removing fructose and other refined carbohydrates from your diet. Fructose is a sugar that’s especially hard on the liver. And remember, a fatty, overworked liver leads to insulin resistance. By cutting out these sugars, you give your liver the breathing room it desperately needs.
Refined carbohydrates—like white bread, white pasta, and pastries—are equally troublesome. These foods are easily broken down into glucose, causing a rapid spike in blood sugar. High blood sugar triggers high insulin, and we’re back in the same old cycle that leads to insulin resistance. Choosing whole grains instead of refined grains can help slow down the rise in blood sugar, giving insulin a chance to work more smoothly. Brown rice, whole-wheat pasta, and oats are just a few examples of healthier options that don’t overwhelm your system.
But sugar and refined carbs hide in places you might not expect. Sweetened drinks, candy, baked treats, cereals, energy bars, flavored yogurts, and even some savory sauces often contain sugar. Learning to read ingredient lists and recognizing terms like high-fructose corn syrup, cane sugar, maltose, or dextrose can help you avoid them. Restaurants can also be tricky. Dishes that seem healthy might have hidden sugars in dressings or sauces. Taking the time to ask what’s in your meal before you order can make a huge difference.
By cutting out or reducing fructose and refined carbohydrates, you allow your body to regain its natural balance. Your liver can start to clear out excess fat, your insulin levels stabilize, and your cells become more responsive again. Over time, this can lead to lower blood sugar, less dependency on medications, and a serious reduction in diabetes symptoms. It may feel challenging at first, but as you learn to spot the hidden sugars and rely on whole, unprocessed foods, you’ll notice the changes in your energy, mood, and overall health. This step lays the foundation for an even more powerful strategy to reverse type 2 diabetes, which we’ll explore in the next chapter.
Chapter 8: Why Intermittent Fasting Works Better Than Daily Portion Control for Managing Type 2 Diabetes.
For most of us, the idea of going without food for long periods sounds difficult. We’ve been taught to eat three meals a day, plus snacks. But here’s a surprising fact: controlled periods of not eating, known as intermittent fasting, might be one of the best ways to reverse type 2 diabetes. It might sound strange, but think about it this way: when you’re fasting, your body isn’t being flooded with sugar and refined carbs. Your insulin levels drop, and without constant incoming calories, your body starts tapping into stored energy, including the fat in your liver and around your organs.
Compared to just eating fewer calories every day, intermittent fasting is often more successful. Studies have shown that simply cutting back on portions each day doesn’t lead to much long-term weight loss or significant improvements in blood sugar control. Why? Because eating fewer calories steadily can slow down your metabolism and make you feel continuously hungry. Sooner or later, most people give up because who wants to feel hungry all the time?
Intermittent fasting, on the other hand, focuses that effort into shorter, more defined periods. You might skip dinner a few nights a week, or fast for one or two days a week, then return to normal eating afterward. By giving your body regular breaks from food, you lower insulin levels and help prevent insulin resistance from getting worse. Over time, you create an environment where your cells can become sensitive to insulin again.
Research supports this idea. Studies found that people following intermittent fasting schedules improved their insulin levels more than those sticking to daily calorie-restricted diets. It seems that our bodies are well adapted to occasional fasting—after all, our ancestors often went without food for stretches when resources were scarce. By carefully and safely incorporating fasting into your routine (always checking with a healthcare professional first), you can tap into a natural healing mechanism. Combined with cutting out sugars and refined carbs, intermittent fasting can set you on the path to managing or even reversing type 2 diabetes, boosting your overall health and well-being.
Chapter 9: Beyond Food—How Movement, Sleep, and Stress Management Support Diabetes Reversal.
We’ve talked a lot about how changing what and when you eat can help with type 2 diabetes, but there’s more to the story. Your body is a complex system, and what you do besides eating also affects your blood sugar and insulin levels. For example, regular exercise can make a significant difference. Moving your body helps burn energy, improve circulation, and even increase the sensitivity of your cells to insulin. You don’t have to run marathons. Simple activities like brisk walking, biking, or playing a sport you enjoy can help your body use glucose more effectively and strengthen your heart.
Sleep is another piece of the puzzle. Without enough quality sleep, your hormones can get out of balance. This might make you feel hungrier during the day and push you towards sugary snacks. Poor sleep also increases stress hormones, which can further mess up your blood sugar levels. By getting a solid night’s sleep—around seven to nine hours for most teenagers and adults—you give your body a chance to reset and maintain better control over insulin and glucose levels. Good sleep is like hitting the refresh button on your internal systems.
Speaking of stress, it’s not just an emotional problem. Stress floods your body with hormones that raise blood sugar levels. This might have helped our ancestors survive in dangerous situations, but in today’s world, it often causes more harm than good. Finding healthy ways to reduce stress—through activities like yoga, meditation, spending time in nature, or talking to friends—can help lower insulin resistance. When your mind is calm, your body has an easier time staying balanced, which supports all the good changes you’re making in your diet.
Putting it together, reversing type 2 diabetes isn’t just about cutting out sugar or trying intermittent fasting. It’s about creating a lifestyle that supports healthy insulin function. That means eating better, exercising regularly, sleeping well, and managing stress. Each of these elements works together, reinforcing the positive changes you’ve made. By looking at the big picture, you can give yourself the best chance at truly overcoming the challenges of type 2 diabetes. It’s not always easy, but by taking care of your whole self—not just what’s on your plate—you can move toward a healthier, happier future.
Chapter 10: Building Your Personal Roadmap to Reversing Type 2 Diabetes and Taking Charge of Your Future.
Now that we’ve explored what causes type 2 diabetes—too much insulin, a fatty liver, and diets overloaded with sugars and refined carbs—it’s time to piece everything together. Reversing type 2 diabetes is absolutely possible for many people, but it requires a step-by-step plan that fits your life. Start by identifying problem foods in your diet and slowly replacing them with healthier alternatives. Swap soda for water, switch from white bread to whole-grain bread, and skip that bowl of sugary cereal in the morning. These small steps add up over time.
Next, consider intermittent fasting. You don’t have to jump into a long fast immediately. Perhaps begin by skipping a meal once a week. See how your body feels. Over time, you can try fasting for a full day, or follow a pattern of fasting two days a week. The key is to experiment safely and find what works best for you. If you’re unsure, talk to a doctor or a nutritionist who can guide you. Remember, fasting helps reset your insulin levels and encourages your body to burn stored fat, moving you closer to reversing type 2 diabetes.
Don’t forget about the other lifestyle factors we discussed. Add exercise into your daily routine, even if it’s just a quick walk after dinner. Focus on getting enough sleep, as a well-rested body handles blood sugar more effectively. Pay attention to your stress levels. When you feel overwhelmed, try breathing exercises, listening to music, or spending time with supportive friends. Each healthy habit you create strengthens your body’s natural ability to control insulin and blood sugar.
Finally, remember that everyone’s journey is different. Some people might see quick improvements, while others take longer. There’s no one-size-fits-all solution. The important thing is to keep learning and adjusting. By understanding what really causes type 2 diabetes and focusing on fixing the root problem—high insulin and insulin resistance—you give yourself the best chance at lasting health. This isn’t about chasing short-term fixes. It’s about building a lifestyle that supports your body’s natural balance, allowing you to step confidently into a future where type 2 diabetes no longer controls your life.
All about the Book
Discover revolutionary strategies to manage and reverse diabetes with Jason Fung’s insightful guide. Empower yourself with knowledge, tailored plans, and proven methods to achieve optimal health and well-being through innovative dietary solutions.
Dr. Jason Fung is a renowned nephrologist and bestselling author, acclaimed for his expertise in diabetes management and intermittent fasting, inspiring readers worldwide to unlock their health potential.
Endocrinologists, Dietitians, Nutritionists, Health Coaches, Personal Trainers
Healthy Cooking, Hiking, Yoga, Meditation, Intermittent Fasting
Type 2 Diabetes Management, Insulin Resistance, Obesity Prevention, Dietary Education
The solution to diabetes isn’t a lifelong dependency on medications, it’s understanding the underlying causes and making sustainable lifestyle changes.
Dr. Peter Attia, Mark Hyman, M.D., Dr. Andrew Weil
Best Health & Wellness Book, Amazon Bestseller, Goodreads Choice Award Nominee
1. What role does insulin play in diabetes development? #2. How can fasting positively impact blood sugar levels? #3. What are the different types of diabetes management? #4. How does carbohydrate intake affect insulin resistance? #5. Can weight loss reverse type 2 diabetes symptoms? #6. What simple dietary changes can improve diabetes control? #7. How does the body’s metabolism relate to diabetes? #8. What are the long-term effects of sustained high blood sugar? #9. How does stress influence diabetes and insulin levels? #10. What foods should be avoided for better glucose control? #11. How important is physical activity for diabetes management? #12. Can intermittent fasting benefit those with diabetes? #13. What is the significance of glycemic index in diets? #14. How can sleep quality affect diabetes management? #15. What misconceptions exist about diabetes treatment options? #16. How does sodium intake relate to diabetes health? #17. What are the benefits of a low-carb diet? #18. How can mindful eating improve diabetes outcomes? #19. What role do genetics play in diabetes risk? #20. How can one track symptoms and manage diabetes effectively?
Diabetes management, Reverse diabetes, Jason Fung, Intermittent fasting, Type 2 diabetes, Healthy lifestyle, Diabetes diet, Blood sugar control, Nutrition for diabetes, Preventing diabetes, Weight loss, Health and wellness
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