REDUCE YOUR FAT INTAKE FOR OPTIMAL BLOOD SUGAR CONTROL LESSON 5: REDUCE YOUR FAT INTAKE FOR OPTIMAL BLOOD SUGAR CONTROL

LEARNING OBJECTIVES WE WILL REVIEW… WHAT FAT IS AND HOW IT AFFECTS BLOOD SUGAR AND INSULIN REQUIREMENTS WHAT FOODS CONTAIN FAT HOW MUCH FAT TO CONSUME A DAY WAYS TO EAT LESS FAT

WHAT IS FAT & HOW DOES IT AFFECT BLOOD SUGAR VALUES? FOUND IN MANY TYPES OF FOOD/ESSENTIAL COMPONENT OF DIET STANDARD AMERICAN DIET =40% CONSUMING FAT INCREASES BLOOD SUGAR VALUES (AND INSULIN REQUIREMENTS) BY BLOCKING GLUCOSE FROM ENTERING CELL . FAT INTAKE <15% OF TOTAL CALORIES TO MANAGE BLOOD SUGAR, INCREASE SENSITIVITY, REDUCE MEDICATION DEPENDENCE ADDING JUST 10 GRAMS OF FAT TO MEAL CONTAINING 100 GRAMS OF CARBS CAN ELEVATE BLOOD SUGAR LEVELS FOR A SIGNIFICANT PERIOD OF TIME. EXCESSIVE FAT INCREASES RISK FOR HEART DISEASE, HIGH CHOLESTEROL, LOW GRADE INFLAMMATION.

WHAT TYPES OF FOODS CONTAIN FAT? The majority of saturated fats occur naturally in animal-based products, including meat and dairy. Plant-based oils, such as palm oil, palm kernel oil, and coconut oil also contain primarily saturated fats, but do not contain cholesterol. Unsaturated fat is predominantly found in vegetable oils, nuts and seeds.

HOW MUCH FAT CAN I CONSUME IN A DAY?

WAYS TO EAT LESS FAT BUY LEAN CUTS OF MEAT TRIM AWAY ALL THE FAT YOU CAN SEE REMOVE SKIN FROM CHICKEN AND TURKEY CHOOSE WHITE OVER RED MEAT DRAIN OFF FAT AFTER COOKING BLOT MEAT WITH PAPER TOWEL BEFORE EATING LOW FAT FLAVORINGS SUCH AS SPICES, LEMON JUICE OR WORCESTERSHIRE SAUCE

SUBSTITUTE OTHER COOKING METHODS FOR FRYING POACH, BOIL, OR SCRAMBLE EGGS WITHOUT OIL 2 EGG WHITES VS 1 WHOLE EGG INSTEAD OF FRYING: BAKE ROAST BROIL STIR-FRY BARBEQUE GRILL STEAM BOIL