Diabetes and your diet tip 3: Choose fats wisely
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JAVALADYBUG
Posts: 21 Member
Fats can be either helpful or harmful in your diet. People with diabetes are at higher risk for heart disease, so it is even more important to be smart about fats. Some fats are unhealthy and others have enormous health benefits. But all fats are high in calories, so you should always watch your portion sizes.
Unhealthy fats – The two most damaging fats are saturated fats and trans fats. Saturated fats are found mainly in animal products such as red meat, whole milk dairy products, and eggs. Trans fats, also called partially hydrogenated oils, are created by adding hydrogen to liquid vegetable oils to make them more solid and less likely to spoil—which is very good for food manufacturers, and very bad for you.
Healthy fats – The best fats are unsaturated fats, which come from plant and fish sources and are liquid at room temperature. Primary sources include olive oil, canola oil, nuts, and avocados. Also focus on omega-3 fatty acids, which fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flaxseeds.
Ways to reduce unhealthy fats and add healthy fats:
Cook with olive oil instead of butter or vegetable oil.
Trim any visible fat off of meat before cooking and remove the skin before cooking chicken and turkey.
Instead of chips or crackers, try snacking on nuts or seeds. Add them to your morning cereal or have a little handful for a filling snack. Nut butters are also very satisfying and full of healthy fats.
Instead of frying, choose to grill, broil, bake, or stir-fry.
Serve fish 2 or 3 times week instead of red meat.
Add avocado to your sandwiches instead of cheese. This will keep the creamy texture, but improve the health factor.
When baking, use canola oil or applesauce instead of shortening or butter.
Rather than using heavy cream, make your soups creamy by adding low-fat milk thickened with flour, pureed potatoes, or reduced-fat sour cream.
Unhealthy fats – The two most damaging fats are saturated fats and trans fats. Saturated fats are found mainly in animal products such as red meat, whole milk dairy products, and eggs. Trans fats, also called partially hydrogenated oils, are created by adding hydrogen to liquid vegetable oils to make them more solid and less likely to spoil—which is very good for food manufacturers, and very bad for you.
Healthy fats – The best fats are unsaturated fats, which come from plant and fish sources and are liquid at room temperature. Primary sources include olive oil, canola oil, nuts, and avocados. Also focus on omega-3 fatty acids, which fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flaxseeds.
Ways to reduce unhealthy fats and add healthy fats:
Cook with olive oil instead of butter or vegetable oil.
Trim any visible fat off of meat before cooking and remove the skin before cooking chicken and turkey.
Instead of chips or crackers, try snacking on nuts or seeds. Add them to your morning cereal or have a little handful for a filling snack. Nut butters are also very satisfying and full of healthy fats.
Instead of frying, choose to grill, broil, bake, or stir-fry.
Serve fish 2 or 3 times week instead of red meat.
Add avocado to your sandwiches instead of cheese. This will keep the creamy texture, but improve the health factor.
When baking, use canola oil or applesauce instead of shortening or butter.
Rather than using heavy cream, make your soups creamy by adding low-fat milk thickened with flour, pureed potatoes, or reduced-fat sour cream.
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