A dietary change that may help prevent Type 2 diabetes

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Most people are aware that eating sausage & pepperoni pizza and ice cream are not healthy for our hearts or our waistlines. Did you know that these same foods and other foods rich in saturated fat may be increasing the risk of developing Type 2 diabetes?

A dietary change that may help prevent Type 2 diabetes

Most people are aware that eating sausage & pepperoni pizza, ice cream and lots of butter are not healthy for our hearts or our waistlines. Did you know that these same foods and other foods rich in saturated fat may be increasing the risk for developing diabetes? Foods high in saturated fats may contribute to insulin resistance in the body. This is important, as insulin resistance (defined as the body not using insulin properly) can lead to developing Type 2 diabetes and heart disease. The good news is: replacing foods high in saturated fats with those rich in mono and polyunsaturated fats may in fact reduce the risk of developing Type 2 diabetes. Read on for some practical tips on how to swap out saturated fats for healthier alternatives.

The type of fat we eat may impact our cell membranes

Eating a diet rich in saturated fats may result in less flexible cell membranes. There is some evidence that the type of dietary fat we ingest impacts the phospholipid composition of cell membranes. Phospholipids form a bilayer which make up the cell membrane and is critical for the functioning of the cell. Thus consuming more mono and polyunsaturated fats may lead to a more flexible cell membrane and may impact insulin resistance.

The American diet is full of saturated fat. Here are some of the most common sources:

Try swapping out saturated fats for fats rich in mono and polyunsaturated fats such as these:

My favorite Saturated Fat Hacks:

Curious about your total fat intake and where your fat is coming from? MyNetDiary allows you to track where your fat is coming from. And if you have Premium membership, you can also view and print nutrition reports where total fat is broken down into saturated fat, polyunsaturated fat, and monounsaturated fat. See Analysis tab in the web program for more information.

Conclusion

At the end of the day, the healthiest diet to prevent Type 2 diabetes includes maintaining or achieving a healthy body weight, decreasing intake of of simple sugars, eating whole grains, lean proteins, vegetables and healthy fats. This, in addition to getting in 150 minutes of moderate physical activity a week and visiting your doctor to monitor other health parameters are sure to make a difference!

Diabetes->Preventing Diabetes Nutrients->Fats
Sep 25, 2018
Joanna Kriehn
Joanna Kriehn, MS, RDN, CDE - Registered Dietitian Nutritionist and Certified Diabetes Educator (CDE)

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