Low-fat Checklist
Contrary to the popular notion that "sugar causes diabetes", the
main villain in adult-onset diabetes is the fat we carry on our bodies and the enormous amount of fat in our diet. One way we can
reduce this excess is by using less fat, oil, and grease during cooking. How many of the
following low-fat practices do you adhere to?
- Use nonstick (Teflon) cookware to minimize the amount of oil
needed to keep food from sticking.
- Cook onions, green peppers, and other vegetables in broth
instead of browning in fat.
- Use less oil, butter, or fat than a recipe calls for.
- Eliminate the dabs of butter and cheese from casserole toppings and
vegetables.
- Use a nonstick spray or a film of lecithin instead of greasing
a casserole dish.
- Avoid frying.
- Only cook very lean meat (or better yet, eat no meat at all).
- Steam or microwave vegetables instead of sautéing them in
butter or oil.
What can you do?
Prepare a list of steps you can take to reduce fat in your diet.
Become committed to taking those steps.
Recap: How to Reverse Diabetes
Adult-onset diabetes is a leading cause of new blindness, foot and
leg amputations, and hearing impairment. The worst part is that many people suffer needlessly. Here
is the formula that can help beat adult-onset diabetes.
1. Eat more natural fiber-rich foods, simply prepared, low in fat, grease, and sugar. Freely use
whole-grain products, tubers and legumes, salads and vegetables. Eat a substantial breakfast daily—a
hot multigrain cereal will curb your appetite for hours and stabilize your blood sugar.
2. Use fresh whole fruits, but not more than three servings a day.
3. Avoid refined and processed foods. They are usually high in fat and sugar, and low in fiber.
4. Markedly reduce fats, oils, and grease. If you use animal products, use them lean and very
sparingly, more like a condiment. Or better yet, go meat-less! And avoid oily and creamy dressings and sauces.
5. Walk briskly each day. Two 30-minute walks every day are ideal to help burn up the extra sugar in
your blood. Or engage in other healthful exercise, such as swimming or biking as you are able
to.
6. Work with a physician experienced in the effects of dietary therapy to monitor and adjust your
insulin and medication need.
Contact
CHIP to learn more about
how to disarm adult-onset diabetes. "Be Healthy by Choice, Not by Chance!".
