tonker some swear by cinnamon for reducing insulin resistance.
You need to get a meter and test yourself and learn what you react to and what you don't.
per say low cal might not help its the food you eat that has the major influence. 600 cals of carbs is going to have a different effect than 600 cals of protein.
When you reduce carbs to nearly nil it stops your body processing fats and screws with the mix for your cholesterol.
I agree with 3db a week is going to make no difference to your HbA1c level.
As for your low HDL level...… nuts...… and stick avocado slices on your salads.