When it comes to managing diabetes, carbohydrates are the center of the diet because they raise your blood sugar. However, it is important to understand the role of the other macronutrients, fat and protein. We will focus on fat here since protein will be discussed in another blog. Dietary fats are often thought of in a negative way as people may relate it to “body fat” (adipose tissue), high calorie foods, heart disease, etc. The truth is that your body needs fat, and not all fats are bad. The role of fats includes providing cushioning for organs, energy storage, insulating the body, supporting cell growth, and reducing inflammation. Fats do not raise blood sugar and are an important part of a balanced meal. Healthy fats contribute to a feeling of fullness, which can help to reduce the temptation to overeat and, therefore, aid in weight management, an essential aspect of diabetes control. Fats provide a “delayed” rise in glucose levels since they takes longer to digest. As diabetes increases the risk of heart complications, incorporating healthy fats into your diet reduces this risk by improving cholesterol levels and supporting overall heart health.
Since fats are high in calories (fat: 9 calories per gram, carbs: 4 calories per gram, protein: 4 calories per gram) it’s important to be mindful of portion size.
There are four types of dietary fat. They all have an impact in blood sugar management, both good and bad:
- Unsaturated fats- monounsaturated (found in avocados, olives, olive oil, almonds, chia seeds) and polyunsaturated (found in fish, walnuts, and flax seeds) are healthy and should be main sources of fats in a healthy diet. These fats can help to improve cholesterol levels and reduce inflammation.
- Saturated fats are found in animal products such as dairy, beef, and pork. Limit intake by choosing lean cuts of meat and dairy, as they can deposit in blood vessels and may lead to cardiac diseases such as atherosclerosis.
- Trans fats are a type of saturated fat that’s mostly made to give processed foods longer shelf life and desired flavors/textures/etc. It is best to avoid or limit by watching intake of processed foods (refer to our blog and podcast for more information on ‘Processed Foods’).
Eating healthfully for diabetes is a balance of fiber-rich carbs + lean protein + heart-healthy fats. This combination of nutrients helps to promote more stable glucose levels and provides a steady supply of glucose, our fuel source, throughout the day. This helps us feel more energized and more satisfied.
https://diabetes-m.com/blog/news/healthy-fats/
https://diabetes.org/food-nutrition/reading-food-labels/fats
All Blogs are written by Professionals in the fields of Nutrition, Human Development and Diabetes.