21 Things You Need to Know About Diabetes and Your Heart by Jill Weisenberger

Author:Jill Weisenberger
Language: eng
Format: epub
Tags: ebook
Publisher: American Diabetes Association
Published: 2014-01-15T00:00:00+00:00

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Cook more with oils and less with butter, stick margarine, lard, shortening, and bacon grease. Identify other ways to replace some saturated fatty acids with monounsaturated or polyunsaturated fatty acids. Especially seek out omega-3 fatty acids, since Americans tend to eat little of these. Read labels for saturated fats, trans fats, and cholesterol. Limit your intake of each. Eat fish at least twice weekly. Find plenty of delicious fish recipes on the American Diabetes Association’s website at diabetes.org/mfa-recipes.

Fat Facts

It’s not possible to eliminate all saturated fats. We often hear that this food is monounsaturated and that food is saturated, but this is an oversimplification. When we eat fat, we consume a mix of fatty acids: saturated, monounsaturated, and polyunsaturated fatty acids. Even salmon, nuts, and olive oil, which are packed with heart-healthy fats, contain some saturated fatty acids. To eliminate all saturated fats, you would have to eliminate all fat, and that would leave you with very little to eat. For example, olive oil is frequently identified as a monounsaturated fat, but it contains more than that. One tablespoon of olive oil contains:

• 1.9 g of saturated fatty acids

• 1.4 g of polyunsaturated fatty acids

• 9.9 g of monounsaturated fatty acids

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