We need some fat in our diet for various functions, such as transporting fat-soluble vitamins (A, D, E and K), supporting gallbladder function, and providing essential fatty acids that the body can’t make.

However, fat is very high in calories, providing twice as many calories per gram compared to carbohydrate and protein.

Eating too much fat increases your calorie intake and can lead to weight gain, which can also affect your diabetes control and overall health.

image.jpg
The type of fat consumed is important too. Having too much saturated fat in your diet can cause high levels of low-density lipoprotein (LDL) cholesterol, also commonly known as “bad” cholesterol, which can increase your risk of cardiovascular disease. Saturated fat has also been shown to increase insulin resistance, where your cells are unable to respond well to insulin and therefore glucose stays in your bloodstream, resulting in higher blood sugar levels. People with diabetes have an increased risk of cardiovascular disease, so it’s even more important to make healthier food choices.

Types of fat in food

Saturated Fat

  • Increases “bad” LDL-cholesterol

Sources

  • Animal: skin/fat on poultry or meat, full cream dairy products, butter/ghee, fried foods, gravies, lard, processed meats
  • Plant: palm oil (e.g. blended vegetable oil used in most hawker stalls, deep fried foods, commercially baked goods like cookies), coconut milk, coconut oil, creamer

Trans Fat

  • Increases “bad” LDL-cholesterol
  • Decreases “good” HDL-cholesterol

Sources

  • Puffs/pastries, fast food, stick margarine
Polyunsaturated Fats Omega-3 helps to reduce blood triglycerides, blood clotting, and the hardening of blood vessels Omega-6 helps to reduce total and “bad” LDL-cholesterol Sources of omega-3Animal: Oily fish (e.g. tuna, salmon, mackerel, sardine, h…
Polyunsaturated Fats Omega-3 helps to reduce blood triglycerides, blood clotting, and the hardening of blood vessels Omega-6 helps to reduce total and “bad” LDL-cholesterol Sources of omega-3 Animal: Oily fish (e.g. tuna, salmon, mackerel, sardine, herring) Plant: Canola / soybean oil, walnuts Sources of omega-6 Sunflower / soybean / corn oil
Mono-unsaturated Fats Reduces total and “bad” LDL-cholesterol Sources Olive / canola / peanut oil, avocados, peanut butter, most nuts

Tips to reduce fat intake

  • Use low-fat or non-fat dairy products
  • Remove skin or fat from poultry and meat
  • Choose lean cuts of meat and trim any visible fat
  • Use lower-fat cooking methods, such as steaming, stir-frying, braising, and grilling
  • Limit curries, gravies, and sauces
  • Reduce intake of processed meats, pastries, and fried foods
  • Use less oil in cooking (use a non-stick pan) and choose healthier cooking oils (which are rich in unsaturated fat) for heart health