Chapter 4: Increase Quality Fats

What does it mean to increase quality fats?

It means choosing healthy, natural fats from whole food sources—not greasy fried food or artificial junk.
Quality fats support your body on a deeper level. They slow down how fast your body absorbs carbs, which means smoother, more stable blood sugar levels.

The key is to increase the right fats and not fear them.

Where do quality fats come from?

Healthy fats come from whole foods—plant and animal sources that haven’t been overly processed.

Great sources of quality fats:

• 🥑 Avocado

• 🫒 Extra virgin olive oil

• 🐟 Fatty fish (salmon, sardines, mackerel)

• 🥥 Coconut milk or oil (in moderation)

• 🌰 Almonds, walnuts, macadamia nuts

• 🥜 Natural nut butters (no sugar added)

• 🌻 Seeds: chia, flaxseed, pumpkin, sunflower

• 🍳 Egg yolks
  
  

Fats to reduce or avoid:

• 🧈 Margarine or trans fats
  

• 🍟 Deep-fried fast foods
  

• 🧀 Processed cheese products
  

• 🧁 Packaged baked goods with hydrogenated oils
  
  

It’s not about going low-fat. It’s about going smart-fat.

When should you eat more healthy fats?

Anytime you eat a meal or snack is a good time to include healthy fats.

 ✅ At breakfast — helps prevent mid-morning crashes
✅ With carbs — slows digestion, blunts sugar spikes
✅ During long gaps between meals — keeps hunger and cravings under control
✅ In the evening — supports hormone balance and brain function overnight

Fat doesn’t raise blood sugar—but it does help manage the carbs you eat alongside it.

Why do healthy fats help control blood sugar?

Here’s what fat does behind the scenes:

• ⏳ Slows digestion → fewer blood sugar spikes
  
  

• 😌 Keeps you full longer → reduces snacking on sugary foods
  
  

• 🧠 Nourishes the brain → improves focus, reduces stress-eating
  
  

• 🛡️ Reduces inflammation → helps improve insulin sensitivity
  
  

• 💪 Supports hormone production → especially important if you’re dealing with insulin resistance or fatigue
  
  

Plus, healthy fats improve the absorption of fat-soluble vitamins like A, D, E, and K — nutrients many diabetics are low in.

How do you add healthy fats into your daily life?

Here’s how to make it easy and delicious:

 ✅ Drizzle olive oil on your salads, veggies, or eggs
✅ Add avocado to smoothies, toast, or rice bowls
✅ Snack on a small handful of almonds or walnuts
✅ Use chia or flaxseeds in your yogurt or oats
✅ Choose fatty fish 2–3 times a week
✅ Replace sugary spreads with nut butter

Just be mindful of portion sizes—fats are calorie-dense, but you don’t need a lot to feel satisfied.

🍽️ Simple Blood Sugar-Friendly Recipe

🥑 Avocado Tuna Salad Lettuce Wraps

Ingredients (Serves 1):

• 1 small canned tuna in olive oil (drained)
  

• ½ avocado
  

• 1 tsp lemon juice
  

• 1 tbsp chopped red onion (optional)
  

• Pinch of sea salt & black pepper
  

• 3–4 large romaine or ice-berg lettuce leaves
  
  

Instructions:

1. In a bowl, mash avocado and mix with tuna, lemon juice, onion, salt, and pepper.
   

2. Spoon into lettuce leaves like wraps.
   

3. Serve as-is or with a side of cucumber slices.
   
   

Nutritional Info (approx.):

• Calories: 310 kcal
  

• Protein: 21g
  

• Carbs: 4g
  

• Fats: 22g (mostly from avocado and tuna)
  

• Fiber: 6g
  

• Sugar: <1g
  

• Key nutrients: Omega-3, B12, potassium, magnesium
  
  

Benefits:

 ✅ Low carb
✅ High in protein and healthy fats
✅ Quick and easy lunch or snack
✅ Great for energy and blood sugar stability

👀 Visual Tip: The Fat-Protein-Fibre Guide

Follow this blood sugar-friendly plate guide:

 🔺 Fat (avocado, olive oil, nuts)
🔻 Protein (eggs, fish, tofu, tempeh)
🔻 Fibre (leafy greens, chia seeds, non-starchy veggies)

Combine all 3 in every meal or snack. This combo keeps blood sugar stable for hours.