| Fat |
If you have diabetes, fat is no good for you, especially saturated fat and trans fat. Diabetes is about eating in balance. Consult a doctor or nutritionist regarding your diet plan, which will probably include foods on the low end of the Glycemic Index. Everyone who has diabetes has a different kind of eating plan based on weight, lifestyle and symptoms.
There are many kinds of fat. It is almost impossible to have a meal without fat, and though some fats are good for you, other fats are not. These bad fats will contribute to increasing your high cholesterol, high blood pressure and harming your heart.
Our bodies need fat for the following reasons:
- They provide essential fatty acids and can act as a nutrient
- Fats are a concentrated energy source in foods
- Fats transport fat-soluble vitamins A, D, E and K along with some phytochemicals
- Fats contribute to taste and smell in foods
- Fats can stimulate our appetite
- Fats contribute to the feelings of satisfaction, contentment and fullness
- Fats make foods softer or tender
Too much fat or the wrong kind of fat is not a good thing. Olive oil is probably one of the best oils to consume if you are trying to improve your heart’s health and live with diabetes. Nut oils are pretty good for diabetics too.
Bad Fats:
Saturated Fat
Saturated fat is derived from animal fat, coconut oil, cocoa butter and palm kernel oil. Palm oil is the worst kind of fat for you. Saturated fat raises your bad cholesterol more than anything you could possibly eat. If you want to reduce your bad cholesterol and lower your blood pressure, stop eating, or reduce your intake of, saturated fat.
Trans Fats, Hydrogenated Fats, or Fatty Acids
Trans fatty acids are fats produced by heating liquid vegetable oils in the presence of hydrogen. This process is known as hydrogenation. The more hydrogenated an oil is, the harder it will be at room temperature. For example, spreadable margarine in a tub is less hydrogenated and therefore has fewer trans fats than a stick of margarine.
Most of the trans fats are found in refined foods, prepared baked goods, margarines, snack foods and processed foods – none of which are good for high blood pressure. Fried foods, like french fries and onion rings, also contain a good amount of trans fat.
Trans fats also spark inflammation and an over-activity of the immune system that has been apparent in heart disease, stroke, diabetes and other chronic conditions. While you should limit your intake of saturated fats, it is important to eliminate trans fats from partially hydrogenated oils from your diet.
Good Fats
Polyunsaturated fats
Unsaturated fats are found in products derived from plant sources, such as vegetable oils (corn, soybean, olive), nuts and seeds (sesame, sunflower). There are two main categories: polyunsaturated fats, which are found in high concentrations in sunflower, corn and soybean oils, and monounsaturated fats, which are found in high concentrations in canola, peanut and olive oils. In studies in which polyunsaturated and monounsaturated fats were eaten and carbohydrates were eliminated, these good fats decreased bad cholesterol and increased good cholesterol.
Use only unrefined cold or expeller-pressed oils. Make sure your oils have never been heated above 110F during processing. Another type of polyunsaturated fat is found in fish, which is often referred to as fish oil or omega-3 fatty acids. Nut oils are good sources of omega-3 fatty acids, as well as vitamin E. Walnut oil is highest in omega-3s, but be cautious, because nut oils contain saturated as well as unsaturated fats.
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| melsQuiz answer |
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| melsBuzz |
- Not all carbohydrates are created equal. Carbohydrates from sodas, refined or processed foods and white rice may contribute to weight gain and interfere with weight loss. Whole grains, fruits, beans and vegetables have the opposite effect and deliver essential vitamins, minerals, fiber and antioxidants. Whole grains are also absorbed more slowly into our bodies compared to refined foods. This slower absorption rate can help slow spikes in your blood sugar and insulin levels
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| melsAdvice |
- If you are going to have pasta, buy whole grain pasta and start with a combination of 50% refined flour and 50% whole grain flour. As you get used to the taste, move up to the 100% whole grain pasta
- Avoid breads labeled “nine grain,” “multi-grain,” or “wheat.” These breads are usually white breads cleverly marketed in disguise. Read labels. “Stoned wheat” and “cracked wheat” don’t guarantee whole grains either.
- If you have high triglycerides and/or low HDL, you should keep your carbohydrate intake below the maximum of 60% of total calories.
- Eat plenty of oatmeal, but keep in mind that oatmeal is high in gluten. As a substitute or for variety, I’d recommend millet, flaxseed, brown rice, barley, or rye. Sometimes, I buy flaxseed meal and spread it over my fruit or add it to non-fat yogurt.
- Pretzels or popcorn? Go with plain popcorn.
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| DidYouKnow? |
- In some studies, soluble fiber from beans, oats, psyllium seed and fruit pectin have lowered cholesterol and blood pressure
- The government recommends that at least half of your daily carbohydrates should come from whole grains, but diabetics need to check the Glycemic Index and consult with a doctor or nutritionist to develop their own eating plan
- White flour is often enriched to increase its iron, niacin, B vitamin and folic acid content
- Managing diabetes is about diet and lifestyle as well as monitoring insulin levels
- High-fiber diets help lower glucose levels and help to decrease blood cholesterol
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| melsTips |
- If you don’t like oat bran, try using oak milk for baking or with your cereal
- Whole grains make an excellent side dish or go well with soups, casseroles and chili
- If you eat cereal, buy brands that advertise whole grains like Cheerios, Wheaties and Cascadian Farms Wheat Crunch. Also buy organic cereals if possible. The best whole grain cereal for you is oatmeal (try it with blueberries and walnuts!).
- Buy pasta and rice to use as entrees or side dishes. Hold the high-sodium, high-fat sauces (butter, cheese and cream) and use a tomato sauce base. Try whole grain pasta. My favorites are whole wheat and brown rice pasta, but there are many varieties including spelt, kamut and sprouted.
- Eat at least 3 grams of oat bran per day and at least 30-50 grams of flaxseed per day (put them in your yogurt or oatmeal for added texture).
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| melsQuiz |
- What was the first cholesterol-reducing food the U.S. Food and Drug Administration allowed to be labeled as one?
- What percentage of whole grains must foods have in order to be labeled whole grain?
- Which grain originated in Ethiopia and Southeast Asia, has been cultivated for over 10,000 years, is used as a food for people and animals, is contained in some beverages and its water used for medicinal purposes since ancient times?
- Which part of the grain is usually used in white flour?
- True or False? Our brain and nerve tissues prefer carbohydrates for fuel, while our body tissues use carbs for energy and other functions. Most dietary experts recommend a diet rich in complex carbohydrates and fiber, which include most whole grains.
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| melsQuiz Answers |
- Oat bran in 1997
- 51%
- Barley
- Endosperm
- True
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