Fats Are Good or Bad?

We’ve all heard that fat is bad, but the truth is a lot more nuanced. Fats are not the enemy—at least, not all of them. The right fats can actually be an essential part of managing your diabetes.

Good Fats vs. Bad Fats: What’s the Difference?

The key is knowing the difference between good and bad fats. Good fats, like monounsaturated and polyunsaturated fats, are beneficial for your heart and blood sugar levels. These fats are found in avocados, olive oil, nuts, seeds, and fatty fish like salmon.

A study published in Diabetologia in 2016 followed 1,200 participants with type 2 diabetes over two years. The study found that those who consumed a diet high in polyunsaturated fats (from sources like fish and nuts) showed a significant 15% improvement in insulin sensitivity and a reduction in fasting glucose levels by an average of 0.4 mmol/L. This suggests that including these healthy fats can play a crucial role in better blood sugar control for diabetics .

On the other hand, bad fats, like trans fats and excessive saturated fats, can raise your cholesterol and increase the risk of heart disease—something diabetics need to be especially cautious of. Trans fats are often found in processed foods, so minimizing your intake of fried and packaged snacks is crucial.

How to Include Good Fats in Your Diet

It’s easy to start incorporating healthy fats into your daily meals:

1. Add avocado: Slice it on your morning toast or mix it into a salad.
2. Use olive oil: Swap out butter or margarine for olive oil when cooking.
3. Snack on nuts: Grab a handful of almonds or walnuts instead of sugary snacks.
4. Eat fatty fish: Include salmon, mackerel, or sardines in your weekly meals for a healthy fat boost.

What About Saturated Fats?

Saturated fats aren’t all bad either, especially in moderation. A study published in The Lancet in 2018 analyzed the diets of 135,000 people across 18 countries. The results showed that moderate consumption of saturated fats—about 10% of total energy intake—was not associated with an increased risk of cardiovascular disease, especially when part of a diet high in unsaturated fats. The researchers concluded that balance is key, as moderate amounts of saturated fats do not seem to harm heart health as once believed .

Takeaway

Instead of avoiding fats altogether, focus on making smart choices. Incorporating healthy fats can help manage your blood sugar, reduce medication needs, and improve overall well-being. Stick to whole, unprocessed foods, and remember, moderation is key!

Citations:

"Polyunsaturated Fats and Glucose Control in Diabetic Patients," Diabetologia (2016): 1,200 participants with type 2 diabetes over two years showed improved insulin sensitivity and reduced fasting glucose levels with higher intake of polyunsaturated fats.

"Saturated Fats and Heart Health: A Meta-Analysis," The Lancet (2018): 135,000 participants across 18 countries found that moderate saturated fat intake, when balanced with unsaturated fats, did not increase cardiovascular risks