Good fats, bad fats, trans fats, healthy fats: It can all get a little hard to keep track of. Here’s the skinny on fats, courtesy of the American Diabetes Association (ADA):
The Bad
The worst fat to consume is trans fat, says the ADA. It is in most processed foods, such as crackers and cookies. Look for it on the list of ingredients as partially hydrogenated oil. Liquid oil is treated with hydrogen to make it solid at room temperature. Hydrogenation makes a liquid fat – which is usually healthier – into a saturated fat, taking away the health benefit.
Margarine has been made into an unhealthy saturated fat. Foods that are fried in most restaurants also have trans fats, which is why a baked potato is a better choice than French fries. If you want fries, fry them at home and discard the oil afterward. Or make oven-fried potatoes with less oil.
The Good
The healthiest fats are found in olives, olive oil and canola oil. The fats in nuts, seeds and avocados help protect your heart and improve your health. Real butter is OK in small amounts for taste. Also, incorporate whole grains and legumes, such as soy.
Compiled from 101 Tips for Aging Well with Diabetes by David B. Kelley, MD. Copyright by the American Diabetes Association. Used by permission. All rights reserved.
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