Step 1: Favor foods with a low glycemic index
Step 2: Keep vegetable oils to a minimum
In our quest to reverse type 2 diabetes, we are not looking to simply manage symptoms but to increase insulin sensitivity. Research has shown that intramyocellular lipids (fat inside cells) increase insulin resistance, leaving glucose (sugar) in the bloodstream instead of entering cells to be used as energy. We must decrease intracellular fat to increase insulin sensitivity. Keeping vegetable oils to a minimum will help achieve this goal.
Sources of vegetable oil:
Fried Foods– French fries, potato chips, onion rings
Added oils– Typical salad dressings, margarine
Oils used as ingredients– Packaged foods and sauces usually include large amounts of oil
Oils used in sautéing – Many recipes call for sautéed onions, garlic or other ingredients in oil
Ways to avoid greasy food
- No fried snacks like potato chips and French fries
- Use fat free dressings, lemon juice or balsamic vinegar for salads
- Use nonstick pans
- Steam-fry vegetables in water or another cooking liquid instead of sautéed in oil
- Steam vegetables
- Use cooking spray instead of poured oils to dispense small traces of oil
- Use fat-free nondairy coffee creamer
- Read package labels. Look for products with no more than 2 to 3 grams of fat per serving or with a percentage of calories from fat of below 10 percent.
What about olive oil?
Olive oil has 9 calories of fat per gram, the same as chicken fat, beef fat and other fats and oils. It is true that olive oil contains monounsaturated fat, which has little or no effect on cholesterol. However, it also contains saturated fat which increases cholesterol and worsens insulin resistance.
This blog is for informational purposes only. Please consult a physician before discontinuing use of medication or changing diet.
Barnard, Neal D., and Bryanna Clark Grogan. Dr. Neal Barnard’s program for reversing diabetes: the scientifically proven system for reversing diabetes without drugs. New York: Rodale, 2008. Print.