Healthy Fats and Diabetes Risk
More than half of the adults in the US have diabetes or pre-diabetes and rates are increasing. What you eat matters! Substituting healthy fats for saturated fats and refined carbohydrates, starches, sugars may reduce your risk of diabetes. The key is to help your body become more sensitive to insulin. Studies suggest that healthy fats can improve metabolic health by reducing insulin resistance and lowering blood sugar levels.
Know Your Fats
The healthiest fats are mono and polyunsaturated. These fats are typically liquid at room temperature and generally come from plant sources. They include: olive, avocado, canola, sunflower and peanut oils, avocados, and most nuts and seeds. Omega-3’s are a type of polyunsaturated fat found in seafood such as: salmon, trout, herring, tuna and mackerel.
Keep in mind these fats are healthier, yet all fats are packed with calories. Moderation is key, especially if you need to lose weight.
Reducing Diabetes Risk
Other things to consider: maintain a healthy weight, be physically active and get enough sleep.
How Much Fat?
Check Nutrition Labels
AVOID Trans-Fat: say no to hydrogenated oils.
PORTIONS Be mindful of serving size, calories add up.
REPLACE Sugar, candy, Danish, bagels, cookies and white rice with healthy fat.
A serving of fat contains 5 grams of fat and is equal to:
7 almonds • 1/8 avocado • 1 tsp olive oil • 2 T. seeds • 1 T. nut butter
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