Carbohydrates include three types: sugar, starch and fiber. Sugar and starch carbohydrates can raise your triglycerides, but fiber will not. If you regularly consume soda, candy and white bread, your triglycerides may rise to unhealthy levels. But a diet that includes fiber-rich foods such as beans, oatmeal and cooked peas will not likely raise triglycerides.
American Heart Association Guidelines
If you follow a low-sugar, low-fat diet and exercise regularly, you can reduce your triglycerides by 50 percent, according to a scientific statement released in April 2011 by the American Heart Association. The statement, based on a review of more than 500 international studies, recommends limiting two sources of carbohydrates--added sugars and fructose--and two types of fat--saturated and trans fat. You should also limit alcohol consumption to no more than one or two drinks a day and exercise moderately at least 150 minutes a week.
Added Sugars
Added sugars include granulated sugar, brown sugar, molasses and corn syrup added to soft drinks, baked goods and snacks. To reduce, rather than raise, triglycerides, limit your consumption of added sugars to 5 percent to 10 percent of your daily calories--about 100 to 200 calories a day based on a 2,000-calorie-a-day diet. About 6 tsp. or 30g of sugar provides 100 calories. Some examples of carbohydrates with triglyceride-raising sugar contents include the following: 33g in a 12-oz. can of regular cola, 35.7g in 8 pieces strawberry-flavored licorice, 30.9g in 5 oz. commercially prepared cheesecake and 91.9g in a 21-oz. fast-food chocolate shake.
Fructose
The AHA also recommends you limit carbohydrates from fructose, found in fruit, honey and high-fructose corn syrup, to 50g to 100g a day. Eating fresh fruit will not likely raise your triglycerides. You could, for instance, eat 10 apples a day without reaching the 100g limit for fructose. But exercise caution in eating dried and canned fruit. A ½ cup of raisins contains 34g of fruit sugar and a cup of fruit cocktail in heavy syrup contains 44.4g of sugar. Triglyceride-conscious fruit choices include grapefruit, cantaloupe, raspberries and bananas.
Considerations
Include fiber-rich carbohydrates in your diet. Unless you eat them to excess, they will not raise your triglycerides and they may reduce your low-density lipoprotein cholesterol, blood pressure and blood sugar levels. Good sources include black beans, chick peas, lentils, bananas, apples, raspberries, artichokes, whole wheat spaghetti and oatmeal. In addition to limiting sugar carbohydrates, restrict your daily saturated fat intake to 16g and your daily trans fat intake to 2g. To reduce saturated fat, substitute carbohydrates such as beans and nuts for some of your animal-based protein. To reduce trans fat consumption, avoid margarine, shortening and products that contain hydrogenated vegetable oil.
References
- U.S. Department of Agriculture Nutrient Database
- "Circulation"; Triglycerides and Cardiovascular Disease A Scientific Statement From the American Heart Association; Michael Miller, et al.; April 18, 2011
- MayoClinic.com; Nutrition and healthy eating: High-fiber foods; Nov. 19, 2009
- MayoClinic.com; Nutrition and healthy eating: Dietary fiber: Essential for a healthy diet; Nov. 17, 2009
