|Be afraid... be very afraid!!!|
Another fat we need to steer clear of is known as saturated fat. It is bad fat because it increases your body's production of LDL cholesterol (the "lousy" cholesterol). It also causes plaque to form in your coronary arteries, narrowing the arteries and forcing your heart to pump blood harder. Saturated fats are solid at room temperature. Saturated fats include:
1. Animal fat contained in cuts of meat.
2. Dairy - whole milk, butter and cheese.
3. Skin of chicken, turkey and other poultry.
Only 7% of your daily calorie intake (approx. 15 g.) should consist of these types of fats. In uncontrolled diabetics, the blood is thick and gooey, like red syrup, so add the narrowing of artery walls on top of that, it's not good.
Don't forget to read the labels on every packaged food you pick up! Don't just read the big lettering on the front label - do some investigating on the back label. Carefully read the ingredients and determine whether the product you're purchasing contains saturated fats or trans fats.
Being a thorough detective for the sake of your own health is worth the trouble (and the eye strain)!
In our house, we trim the fat on the rare occasion we eat red meat. We use dairy sparingly. We always take the skin off of poultry before cooking. The one and only exception to that rule is the Thanksgiving turkey. I do eat the turkey - skin and all (it's just one day out of the year).
We never buy anything that says trans fat!
Other fats to avoid as much as possible are the omega-6 fatty acids. These include:
1. Vegetable oil
2. Sunflower Seed oil
3. Canola oil
4. Palm oil
This is why reading labels is so important!
Good fats include monounsaturated and polyunsaturated fats and omega-3 fatty acids. These fats help get rid of the LDL ("lousy") cholesterol and reduces your risk of developing arterial blockages. I have chosen to take fish oil capsules to ensure I get the omega-3 fatty acids. Again, read labels to make sure what you're eating is good for your health.
Your liver makes a fat-like substance naturally called cholesterol. Since your body is so smart, you only need about 200 mg. per day through diet, or else the risk of coronary artery disease increases. Remember your A-B-C's? The "C" is - cholesterol. This is one of the "markers" your doctor pays close attention to!
For good diabetes management, even good fats should be eaten in small quantities. All fats, whether good or bad, contain more than twice as many calories per gram as either carbohydrates or protein.
Here's the happy fat list - monounsaturated fats are found in:
1. Olive oil