Avoid Foods High in Saturated and Trans Fats

by Dr. Julian Whitaker
Filed Under: Diabetes, Blood Sugar
Last Reviewed 02/21/2014

Avoid Foods High in Saturated and Trans Fats

Foods high in saturated and trans fats are definitely at the top of the list of foods you should avoid if you have type 2 diabetes.

As early as the 1920s, it was demonstrated that a diet including foods high in saturated fats not only causes weight gain but also decreases insulin sensitivity. A more recent British study also found that cutting back on saturated fats in meat and whole dairy improves blood sugar control in people with diabetes.

Avoiding Foods High in Trans Fats

Dietary guidelines tell us that no more than 1 percent of your caloric intake should come from trans fats. So, if you consume 2,000 calories a day, no more than 20 calories, or approximately 2 grams, should come from trans fats. (A report from a National Academy of Sciences panel, however, concluded that “the only safe intake of trans fat is zero.”)

Unfortunately, knowing how many trans fats you’re consuming is difficult at best.

Food manufacturers are required to disclose trans fat content on all food labels, but this regulation isn’t as simple and positive as it may seem. And while some cities and states require restaurants to disclose the trans fat content of their food items, many do not.

Fortunately, many restaurant chains have eliminated trans fats, and others are testing healthier oils and are expected to join the trans fat-free bandwagon very soon.

In the meantime, look closely at nutritional fact sheets and make your menu selections accordingly. These sheets are available on most restaurant websites, or you can request them onsite. Of course, because of the high levels of salt, fat and calories in much restaurant food, it’s best to avoid it altogether.

More Dr. Whitaker Advice on Type 2 Diabetes Diet Plans

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