More than 25 million people in the United States are affected by diabetes, and if current trends continue, one-third of all American adults could have the disease by 2050, according to 2010 information provided by the Centers for Disease Control and Prevention. As a metabolic disorder, diabetes requires adopting a healthy eating program to properly manage the condition. Although you aren't barred from eating any particular foods as a diabetic, you should limit or avoid fatty foods.
Some Fat is Whack
Generally, when you are diagnosed with diabetes, your health care provider or dietitian will advise you to limit the amount of fatty foods you eat, as they are high in calories and can cause weight gain. Additionally, they usually offer little nutritional value and certain fats can increase your risk of heart disease. These include saturated fats, trans fats and cholesterol. Both saturated fats and dietary cholesterol can have a negative impact on your cholesterol levels, although saturated fats have the greater negative influence. Trans fat, however, is worse than both. This man-made fat Increases your "bad" cholesterol and lowers your "good" cholesterol. To avoid bad fats, limit your consumption of full-fat dairy, including ice cream, lard, butter, fatback and salt pork, chocolate and the skin on meat. Watch your food labels for terms like "hydrogenated" or partially hydrogenated oils --- both indicate trans fat. Diabetics should keep their total fat intakes to between 20 and 35 percent of their total calories and limit saturated fat to less than 7 percent of their calories.
Fried, Fatty Foods "AGE" Diabetics
When protein and fat are cooked at excessively high heat, such as when frying, chemical end products called advanced glycated end products, or AGEs, are formed on the surface of the food. AGEs are also formed when you eat too much refined sugar and have sustained elevated blood sugar. According to research from the Mount Sinai School of Medicine and reported in an article in U.S. News Health (Sept. 2007), both causes are troubling for diabetics because AGEs can cause a temporary, yet significant problem in the way your blood vessels dilate. Over time, AGEs could decrease the integrity of blood vessels in diabetics, increasing their risk of heart disease.
Replace High-Fat Foods
Health officials agree the best way to get used to eating healthier is through gradual change. As the National Diabetes Education program likes to say, you don't have to knock yourself out. You can begin with some easy changes like replacing high-fat foods with low-fat versions of the same foods. For example, use skim milk, low-fat cheese and fat-free salad dressings in place of the full-fat versions. You can also replace mayonnaise with mustard, use trans fat-free spreads made with plant stanols in place of butter or margarine, and replace a few beef meals with fish or poultry. In addition, cook with tomato-based sauces instead of creamy, milk-, flour- and cheese-based sauces. When you eat out, ask for items from the healthy menu and trim all visible fat.
Get More Healthy Fats
Some fats are good for you. These include mono- and polyunsaturated fats, especially omega-3s, found in nuts, seeds, olive oil, and fish like salmon, tuna, sardines and mackerel. These essential fatty acids are a boon to diabetic health. By using these fats in place of saturated fats in your diet, you could lower your cholesterol and blood pressure, reducing your risk for heart-related complications. In addition, these fats, in the form of fish oil, can lower your triglycerides and apoproteins, which are markers of diabetes, as well as raise your level of good cholesterol. It may be even more beneficial if you use these fats in place of some of your carbohydrates. Talk to your doctor about it.
References
- American Diabetes Association: Fats and Diabetes
- American Diabetes Association: The Skinny on Diabetes and Fat
- "Diabetes Forecast"; The Facts about Fat; Erika Gebel; October 2010
- "Diabetes Care"; Single Oral Challenge by Advanced Glycation End Products Acutely Impairs Endothelial Function in Diabetic and Nondiabetic Subjects; Jaime Uribarri et al.; October 2007
- CDC: National Diabetes Fact Sheet, 2011
- "New York Times"; Diabetes Diet - Type 2;
