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Fat: The good, the bad and the ugly

This Week's Tip

Fat: The good, the bad and the ugly
By now, you probably know that all fats are not created equal. While it is important that you include some fat in your meals and snacks, it is equally as important that you make wise choices about the type and amount that you consume. People with diabetes are at an increased risk of heart disease and stroke because diabetes can accelerate the development of clogged and hardened arteries. That is why heart-healthy eating should also be a part of your diabetes management plan. Use the following guidelines when making fat selections:
  • Eat a healthful source of fat with each meal and snack. Like protein, eating fats along with carbohydrates can help curb hunger.
  • Eat fats in moderation. Your total fat intake should make up no more than 30% of your calories daily—that's about 60 grams of fat for someone who eats 1,800 calories each day. If you eat fewer calories, the amount of fat you consume should be even less.
  • Limit your intake of saturated fat to no more than 7% of your daily calories—that's approximately 14 grams for an 1,800-calorie diet. *Avoid artery-clogging trans fats as much as possible. They hide in foods that list any type of ""hydrogenated"" oil as an ingredient—even if the label claims 0 grams trans fats.
  • When you do consume fat, choose heart-healthy fats that are monounsaturated (such as olive and canola oils) and/or polyunsaturated (found in nuts and seeds). Consume no more than 300 milligrams of cholesterol daily.

Learn More: Fats that Fight Cholesterol

More Tips for People with Diabetes
Diabetes Friendly Recipe

Zesty Orange-Cranberry Sauce (Relish)
Toss the canned cranberry jelly and use this homemade version instead. It's ready in no time, and it's full of healthy fruit!

Get the Recipe

See More Lower-Carb Recipes

Nutritional Info
Servings Per Recipe: 18
 Amount Per Serving
 Calories: 42.3
Total Fat: 0 g
Cholesterol: 0.0 mg
Sodium: 0.3 mg
Total Carbs: 11.2 g
  Dietary Fiber: 0.9 g
Protein: 0.2 g
View full nutritional breakdown of Zesty Orange-Cranberry Sauce (Relish) by ingredient

  From Our Diabetes Community

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