Saturated Fats and Unsaturated Fats
Updated June 08, 2015.
Written or reviewed by a board-certified physician. See About.com's Medical Review Board.
When you have diabetes, you are at higher risk for heart disease, so it is important to be conscious of the fats in your diet. Saturated fats are generally unhealthy, while some unsaturated fats may offer health benefits. All fats, however, are high in calories,- so portion control needs to be exercised even with healthier 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 are manufactured by adding hydrogen to liquid vegetable oils to make them more solid and less likely to spoil. They are often found in prepared food mixes, snack cookies, and crackers intended to have a long shelf life. Both saturated fats and trans fats have been linked to high cholesterol levels and the risk of heart disease.
Healthier unsaturated fats come from plant sources such as olive oil, canola oil, nuts, and avocados. Omega-3 fatty acids are another healthy fat that fight inflammation and support brain and heart health. Good sources of omega-3's include salmon, tuna, and flaxseeds.
Written or reviewed by a board-certified physician. See About.com's Medical Review Board.
When you have diabetes, you are at higher risk for heart disease, so it is important to be conscious of the fats in your diet. Saturated fats are generally unhealthy, while some unsaturated fats may offer health benefits. All fats, however, are high in calories,- so portion control needs to be exercised even with healthier 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 are manufactured by adding hydrogen to liquid vegetable oils to make them more solid and less likely to spoil. They are often found in prepared food mixes, snack cookies, and crackers intended to have a long shelf life. Both saturated fats and trans fats have been linked to high cholesterol levels and the risk of heart disease.
Healthier unsaturated fats come from plant sources such as olive oil, canola oil, nuts, and avocados. Omega-3 fatty acids are another healthy fat that fight inflammation and support brain and heart health. Good sources of omega-3's include salmon, tuna, and flaxseeds.
Here are some tips for cutting back on saturated fats and adding more healthy fats to your meal plan:
- Instead of cheese, chips, or snack crackers, have a handful of nuts or seeds. Some good ones include sunflower seeds, roasted pumpkin or other winter squash seeds, almonds and walnuts.
- Instead of cooking with butter or vegetable oil, use olive oil. Invest in an air-pump oil dispenser so that you can spray a small amount of olive oil rather than pour -- which usually leads to using more than you need.
- Before eating meat or poultry, trim the fat and remove the skin. Run cooked ground meat under water before using to remove more fat.
- Instead of deep or pan-frying, grill, broil, bake, or stir-fry foods.
- Try to rotate among main courses that include lean meats (sirloin or pork tenderloin), lean poultry (chicken or turkey breast), fish that is high in omega-3 fatty acids (salmon or tuna), and vegetarian meals.
- Add avocado to your sandwiches instead of mayonnaise.
- When baking, use canola oil, apple sauce, or other fruit purees instead of shortening or butter.
- Find other ways to make soups creamy instead of using heavy cream: try using fat-free half & half, low-fat milk, or plain Greek yogurt.
