Cut Back on Saturated Fats and Avoid Trans Fats

Everybody needs dietary fats to remain healthy. Because fats have higher calorie counts than carbohydrates and proteins, try to eat high-fat foods in moderation. Diabetics should watch the consumption of saturated fats and avoid trans fats.

Saturated Fats

One of the complications of diabetes is heart disease. Studies have shown that high saturated fat consumption increases the levels of LDL(bad cholesterol) while reduces the levels of HDL(good cholesterol), leading to plaque formation and clogging of arteries.

Being a diabetic, you are already at a greater risk for a heart disease, so it is important to consume saturated fats in moderation.

Foods High in Saturated Fats

• Butter

• Lard

• Chocolate

• Coconut and Coconut Oil

• Cream Sauces

• Palm Oil

Saturated fats are also found in fried foods, processed foods, red meats, hot dogs, high-fat dairy products, and poultry skin. In Nutrition Fact labels, saturated fats are listed under total fats.

Trans Fats

Just like saturated fats, trans fats raise bad cholesterol and reduce good cholesterol in the blood. Many studies have shown that trans fats have more severe effects on heart health than even saturated fats. So avoid trans fats entirely.

Most trans fats are produced artificially by the food industry that hydrogenates vegetable oils to increase their shelf life and to enhance the flavor of processed foods. Trans fats are by-products of the oil hydrogenation process.

Trans fats can be found in processed foods, cookies, baked goods, cream pies, margarine, shortening and fried foods from some restaurants. When shopping for groceries, double check the trans-fat section in the Nutrition Facts labels, and avoid those foods containing partially hydrogenated or hydrogenated vegetable oils.

If a particular food contains 0.5 grams of trans fats the label will most likely say 0 grams. That is why it is a good idea to check the list of

the ingredients.

Healthy Fats

Instead of saturated fats and trans fats, choose monounsaturated fats and polyunsaturated fats. These healthy fats can be found in the following foods.

Foods High in Monosaturated Fats

• Avocados

• Olive oil

• Sesame Seeds

• Peanut Oil

• Almonds

• Cashews

Foods High in Polyunsaturated Fats

• Walnuts

• Pumpkin Seeds

• Sunflower Seeds

• Soybean Oil

• Corn Oil

• Cottonseed Oil

Omega-3 fatty acids are polyunsaturated fatty acids that your body needs for normal functions. Omega-3 fatty acids can protect the heart by lowering the levels of cholesterol and triglycerides in the blood, by reducing blood pressure, and by suppressing inflammation.