Fats and Diabetes

Fats and Diabetes




Protect Your Heart – Choose Healthy Fats

The American Diabetes Association has classifed fats into 2 categories;
Unhealthy Fats
Healthy Fats


Unhealthy Fats

1) Saturated Fat
Saturated fat raises blood cholesterol levels and the latter is a risk factor for heart disease.  People with diabetes are at high risk for heart disease, limiting intake of saturated fat able lowering risk heart attack or stroke.

Foods containing saturated fat include:

  •     Butter
  •     Chocolate
  •     Coconut and coconut oil
  •     Cream sauces
  •     Fatback and salt pork
  •     Gravy made with meat drippings
  •     High-fat dairy products such as full-fat cheese, cream, ice cream, whole milk, 2% milk and sour cream.
  •     High-fat meats like regular ground beef, bologna, hot dogs, sausage, bacon and spareribs
  •     Lard
  •     Palm oil and palm kernel oil
  •     Poultry (chicken and turkey) skin

2) Trans Fat
Trans fat increases blood cholesterol levels.  Trans fats are produced when liquid oil is made into a solid fat via hydrogenation process.

Trans fats are listed on the label of packing.  If less than 0.5 grams of trans fat in the food, the label can claim 0 grams.  Select foods that either don’t  contain hydrogenated oil or where a liquid oil is listed first in the ingredient list.

What are trans fats?
There are two types of trans fats in foods: naturally-occurring and artificial trans fats.  Naturally-occurring trans fats are produced in the gut of some animals and foods made from these animals (e.g., milk and meat products) containing small quantities of these fats.  Artificial trans fats (or trans fatty acids) are created in an industrial process adding hydrogen to solidify liquid vegetable oils.

Sources of trans fat include:

  •     Processed foods like snacks (crackers and chips) and baked goods (muffins, cookies and cakes) with hydrogenated oil or partially hydrogenated oil
  •     Shortening
  •     Some fast food items such as french fries
  •     Stick margarines


Healthy Fats

1) Monounsaturated Fat
Monounsaturated fats can lower bad (LDL) cholesterol.

Sources of monounsaturated fat include:

  •     Avocado
  •     Canola oil
  •     Nuts like almonds, cashews, pecans, and peanuts
  •     Olive oil and olives
  •     Peanut butter and peanut oil
  •     Sesame seeds

To include more monounsaturated fats, substitute olive or canola oil instead of butter, margarine or shortening when cooking.  Sprinkling few nuts or sunflower seeds on cereal, salad or yogurt.  However nuts and oils are high in calories, like fats.  If you are trying to lose or maintain your weight, you want to eat small portions of these foods.

Monounsaturated fats are not required on the label, but many foods that are a good source do list them

2) Polyunsaturated Fat

Sources of polyunsaturated fats are:

  •     Corn oil
  •     Cottonseed oil
  •     Mayonnaise
  •     Pumpkin or sunflower seeds
  •     Safflower oil
  •     Salad dressings
  •     Soft (tub) margarine
  •     Soybean oil
  •     Sunflower oil
  •     Walnuts

3) Omega-3 Fatty Acids
Omega-3 fatty acids help preventing clogging of the arteries.  Some types of fish are high in omega-3 fatty acids.  Eat non-fried fish 2 or 3 times a week.

Sources include:

  •     Albacore tuna
  •     Herring
  •     Mackerel
  •     Rainbow trout
  •     Sardines
  •     Salmon

Some plant foods also contain omega-3 fatty acids

Sources include:

  •     Canola oil
  •     Flaxseed and flaxseed oil
  •     Tofu and other soybean products
  •     Walnuts


Diabetes Basics: Fat & Diabetes




What is Trans Fat? – Everyday Chemistry


What are Trans Fats?


 There are opinions that;
“Saturated Fats” are NOT the culprit of heart disease
“飽和脂肪” 不是 “心臟病” 原兇

“Sugar + Trans Fat” is the killer, the culprit of heart disease
“糖 + 反式脂肪” 是殺手,”心臟病” 的罪魁禍首


Eight Doctors
Talk About The Myths of Cholesterol and Saturated Fat 



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