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

2. 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

3. 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.

4. 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.

5. HOW MUCH FAT CAN I CONSUME IN A DAY?

6. 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

7. 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