The Fat Solution for Diabetes

Still think chocolate is bad for your heart? Then read this now!
Tuesday March 29, 2011
In This Issue: The Fat Solution for Diabetes New Scientific Breakthroughs Slash Heart Attack Risk in HALF Sauces Made Healthy Lose Weight and Keep it Off - Without Dieting! Featured Recipe: Cherry Cobbler The Fat Solution for Diabetes Not only can you have fat, but you should have fat. Some 30 years after low-fat eating became the "official" approach to a healthy diet, the medical profession is in agreement that they got it largely wrong. As people with diabetes know so well, refined carbs and sugars are the greater cause of damage to our health and weight. On a low-fat diet, you would typically get 20 percent or less of your calories from fat. Today, doctors say getting 30 to 35 percent is more appropriate. But for good health, it does matter what kind of fat you have. Saturated fat from dairy foods, beef, pork, or even chicken is high in calories and low in nutrition and in large quantities is detrimental to your cardiovascular system. Your goal is to eat more of the healthy type of fat. If you haven't heard the phrase monounsaturated fat: Learn it. Know it. Eat it. Monounsaturated fats (also known as MUFAs for short) help reverse insulin resistance and improve cholesterol levels. These fats are found in plants and fish. You can feel good about eating MUFAs in moderation every day—and here are the foods with the highest concentrations. Avocados. A whole avocado might contain as much fat as a fast-food double cheeseburger, but it's mostly in the form of good-for-you MUFAS. Adding avocados to your diet can significantly lower unhealthy LDL cholesterol and other blood fats. Dark chocolate. Who knew? Half the fat in chocolate comes from MUFAs. However, only dark chocolate contains a high concentration of heart-healthy antioxidants, which lower blood pressure and protect the heart in other ways. Choose chocolate that is 70 percent or more cacao. Fish. As you probably know, seafood is the best source of omega-3 fatty acids, which are the best fats of all for your cardiovascular system and all-around health. Two weekly servings of fish (preferably oily varieties like salmon and Atlantic mackerel) can cut the risk of heart attack by up to 36 percent. Olives and olive oil. MUFA-rich olives and olive oil—especially the latter—are cornerstones of the Mediterranean diet, which many studies show protect the heart and fight diabetes. Canola and peanut oils are good choices, too. Peanut butter, nuts, and seeds. A daily serving of peanut butter could cut the risk for type 2 diabetes by 21 percent. Meanwhile, studies have shown that munching on nuts every day may lower the threat of heart attack by an incredible 35 percent! SPECIAL OFFER New Scientific Breakthroughs Slash Heart Attack Risk in HALF The medical community is simply astounded. New research is proving – in study after study – that eating a low-fat diet is completely ineffective in protecting against a heart attack. That's because all the heart-healthy evidence points to the fact that we need to eat fat to lose fat! Splurge on steak for the protective power of protein! Eat shrimp and cool down artery inflammation! Snack on chocolate – it's not just permitted – it's essential. Find out how you can halve your risk of a heart attack by adding the right fats to your diet – click here now. Sauces Made Healthy Many protein dishes are served with a sauce and oftentimes, those sauces are made from butter, cream, or leftover cooking fat, making them calorie bombs that can transform an otherwise healthy protein dish—like a grilled skinless chicken breast—into a caloric and cholesterol nightmare. What to do? Make your own sauce without all the calories. Here are a few easy and tasty ideas. • Use your blender to combine fresh herbs, garlic, and a little chicken broth for lovely green sauces that go well with poultry, pork, or fish. • Use jarred or homemade salsas, which are low cal thanks to their high veggie content. • Make "pesto" out of basil or arugula in your food processor. Combine large handfuls of these greens with a small handful of pine nuts, some olive oil, salt, pepper, and a teeny bit of low-fat Parmesan cheese.       SPECIAL OFFER Lose Weight and Keep it Off - Without Dieting! The country's leading doctors, nutritionists and weight loss authorities all agree: there really is only one way to lose weight for good. It isn't accomplished by crash dieting. Or fasting. Or exercising like mad. Or popping some "miracle pill". Instead, the only way you can truly begin enjoying long-lasting weight loss in 12 short weeks is with this doctor-approved plan. Best of all, you'll always have dozens of appetizing choices. You'll still be able to enjoy the foods you love. Within just three weeks you'll feel better, look better, and see those pounds dropping away... steadily and safely. Read more here... Cherry Cobbler This batter-on-the bottom cobbler is lower in calories than traditional cobblers. And sour cherries help balance your blood sugar. Ingredients 1/4 cup butter 1/4 cup all-purpose flour 1/3 cup sugar 1 teaspoon baking powder 1/4 teaspoon salt 1/4 cup low-fat buttermilk 1/2 teaspoon almond extract 1 pint (2 cups) sour cherries, pitted and halved, if large   Serves 6 Preparation 1    Preheat oven to 350°F. Put the butter in a 9-inch round, deep-dish pie plate or shallow 2-quart baking dish. Put the pan in the oven until the butter melts, about 5 minutes. 2    Meanwhile, whisk together the flour, 1/4 cup of the sugar, the baking powder, and salt in a medium bowl. Whisk together the buttermilk and almond extract in a cup, then whisk the buttermilk mixture into the dry ingredients just until moistened, leaving a few lumps. 3    Pour the batter over the melted butter in the pan. Scatter the cherries on top of the batter and sprinkle with the remaining sugar. 4    Bake until browned around the edges and a toothpick inserted in the center comes out clean, about 45 minutes. Per serving: 162 cal, 8 g fat (5 g sat), 22 g carbs, 2 g protein, 1 g fiber, 21 mg chol, 255 mg sodium, 38 mg calcium Until next issue, here's to good health! Neil Wertheimer Editor in Chief, Reverse Diabetes In the Next Issue: Excuse-Proof Your Workout Routine Scientific Proof That Grandma's Old-Fashioned Remedies Really Work! Instant Fiber Fixes for Diabetes Control Your Blood Sugar – Without Lifting a Finger! Featured Recipe: Goat Cheese Toasts
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