Good diabetic foods – Fatty acids- One of the first steps that diabetic people should implement is to create Meal plans for diabetics. I wrote about this topic last month, and I’d like to write something more about it because of its important, I think so. Then, my series of topic “Good diabetic foods” are right on track and this writing is about Fatty acids.
If you loaded too much fatty acid, it would cause weight gain and difficult in regulating blood sugar. However, healthy fatty acid that is created from flavor foods could improve our health and reduce the risk of heart diseases. So, the question is what type, and how much fatty acids you can use?What type of fatty acids is good diabetic foods?
Fat contains the highest amount of energy (calories) compares to any kind of other foods. Eating too much fatty substance absolutely leads to increase weights, and for a long time, raising sugar level in blood is unquestionably. But on the other hand, a little volume of wholesome fat would better your meal, improve your health and even repress the risks of heart diseases. There are 2 kinds of “bad fat”: saturated fat and “trans” fat. The important thing is to limit using them. Because they pull LDL-C (bad cholesterol) up and lower good cholesterol level.
Saturated fat has been found in those foods that root from animal such as: milk, butter, cheese, fatty meat. Besides, saturated fat is also covered in some vegetables oil like: palm oil, coconut oil as well as other products from coconut (coconut milk).
Natural trans fat could be found in meat and milk products but the fatty contented is very low. Additionally, this fat also stems from foods processing and the typical one is margarines. Hard margarines (used for cooking), deep-fried foods and foods made of shortening (sweet cake) are rich saturated and trans fat source. So you’d better remember to avoid them. To reduce saturated and trans fat in your daily meal, follow under list:
Custard, yogurt, low-fat milk
Lean meat, chicken meat without skin ( cutting skin before cooking is better)
Avoid using too much lard, pork fat, cream, cheese, butter, coconut milk, and hard margarines.
Lessen puddings, sweet cake, creamy biscuit, chocolate.
Cut down processed meat: devon, sausage, fritz, meat molded, molded chicken, salami
Avoid fried foods: French fries potatos, fried chicken, breaded fish and BBQ. Picking grilled fish instead of. Lessen pie, sausage roll and pastries. Use tomato sauce, low-fat vegetables dressings that contain small amount of polyunsaturated or monounsaturated fats (sunflower oil, grape seed oil, olive or canola) instead of creamy sauce. Limit creamy style soups Good diabetic foods– Fatty acids
Good diabetic foods – Fatty acids, The Best Foods to Control Diabetes, Diabetes and Heart Health and Omega-3 Fatty Acids
Polyunsaturated and monounsaturated fat
Polyunsaturated and monounsaturated fat are good fat. They are helpful for health and encourage weights remaining. Polyunsaturated fat includes:
polyunsaturated margarines (check the label with the word ‘polyunsaturated’)
Sunflower seed oil, corn, soybean oil, cotton seed oil (cotton seed), sesame oil and grape seed.
Fish oil: sardines, mackerel, salmon and tuna, herring.
monounsaturated fat includes:
Olive oil and canola margarine
Good diabetic foods – Fatty acids- Avocados, nuts, beans, pureed bean butter and peanut oil contain both polyunsaturated and monounsaturated fat
Some ideas to make healthy meal with good fat.
Fry lean meat and vegetables with canola or olive oil come along with garlic or chili
Mix salad or steamed vegetables with small volume of olive oil and lemon juice.
Use linseed bread with a little canola margarine
Eat no-salt nuts or mix with salad and fried meal
Replace meat by fish (about 2-3 times a week) because fish covers Omega3 that is beneficial for cardiovascular.
Use dry fried foods, grilled or grilled by microwave.