Fat
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.
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-3
Animal: Oily fish (e.g. tuna, salmon, mackerel, sardine, herring)
Plant: Canola / soybean oil, walnuts
Sources of omega-6
Sunflower / soybean / corn oil
Monounsaturated Fats
Reduces total and 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