Fat is a concentrated energy source. It provides essential
fatty acids your body needs for many functions, and it serves as a carrier for
the fat-soluble vitamins, A, E, D, and K.
Because
diabetes puts you at increased risk for
heart disease, you need to be especially aware of the
health effects of dietary fat, obesity, and heart disease. Make sure you do not
consume too much fat, but do not exclude it, because a certain amount is needed
for your body to function properly.
There are three main types of
dietary fat:
- Monounsaturated fat
- Polyunsaturated
fat (omega-6 or omega-3)
- Saturated fat
All types of fat supply the same number of calories, but each
has a unique source and function within the body.
Fats and how they affect your health Type of fat | Food source | Overall health effect | Effect on your cholesterol |
|---|
| Monounsaturated | Olive, canola, and peanut oils; nuts (except
walnuts); avocados; and olives | Positive | Lowers
LDL cholesterol, maintains
HDL cholesterol (when used in place of saturated
fat) |
| Polyunsaturated | Safflower, corn, sunflower, sesame, soybean,
and cottonseed oils; walnuts | Neutral | Lowers LDL and HDL cholesterol |
| Saturated | Meat; fatty dairy products; coconut, palm, and
palm kernel oils; cocoa butter; hydrogenated fats (margarine,
shortening) | Negative | Raises LDL cholesterol |
| Cholesterol | Organ meats (especially liver), meat, poultry,
egg yolk, seafood, dairy fat products | Negative | Raises LDL cholesterol |
| Omega-3 fats (a type of polyunsaturated fat) | Fish (salmon, albacore tuna, sardines, herring,
mackerel, trout, mullet, and whitefish); walnuts; flaxseeds and flaxseed oil;
hemp and hempseed oil | Positive | Lowers LDL, total
cholesterol, lowers
triglycerides |
Fat in your diet - effect on triglycerides
A high
intake of fats, sweets, and alcohol can raise your blood triglyceride level. A
sedentary lifestyle and excess weight can also increase your triglyceride
level. Adults with diabetes need to keep their triglyceride level less than 150
mg/dL.
Fat in your diet - effect on cholesterol
Most forms
of fat affect your cholesterol level. Specifically, they may affect the amount
of LDL ("bad") cholesterol or HDL ("good") cholesterol in your bloodstream. An
excessive amount of LDL cholesterol or triglycerides in the blood has been
associated with an increased risk of heart disease. And having too little HDL
is also unhealthy.
- Think of the "L" in LDL as standing for
"lousy." Adults with diabetes need to keep their LDL cholesterol level less
than 100 mg/dL or they can aim for keeping it at 70 mg/dL.
- Think of the "H" in HDL as standing for "healthy." Adults with
diabetes need to keep their HDL cholesterol level more than 40 mg/dL for men
and more than 50 mg/dL for women.
The table above also shows that some forms of fat are
actually beneficial to your heart health and, therefore, to the control of your
diabetes. As with carbohydrate and protein, the key to fat consumption is
careful balance, not total avoidance. A registered dietitian can help you
decide how much and what type of fat is best for you.
Ideally, you
should seek out foods that lower your LDL and triglycerides while maintaining
your HDL. Increasing monounsaturated and omega-3 fats while decreasing
saturated fat is the most effective strategy for achieving this goal.
