Building Competency in Diabetes Education THE ESSENTIALS

TREATMENT MODALITIES: LIFESTYLE| 5-21

Figure 3. Sample patient handout on fats

There are several different types of dietary fat, but all fat sources contain a mixture of various fat types. All fats provide the same amount of energy: 38 kJ (9 kcal) per gram.

Monounsaturated fats

These fats tend to lower blood cholesterol and can be found in the following foods:

• Canola oil, olives/olive oil • Peanuts/peanut butter/peanut oil, pecans, almonds, filberts • Avocados

Polyunsaturated fats

These fats lower blood cholesterol levels and include two essential fatty acids, omega-3 and omega-6, that cannot be made by the body and must be provided by diet. Omega-3 fatty acids can lower levels of blood triglycerides and cholesterol. Polyunsaturated fats can be found in the following foods: • Omega-3 fatty acids: salmon, sardines, albacore tuna, mackerel, herring, lake trout, ground flaxseed, soft non-hydrogenated margarines, small amounts in canola and soybean oils • Omega-6 fatty acids: sunflower, safflower, corn, soybean, cottonseed and flaxseed oils

Saturated fats

These fats raise blood cholesterol levels; they can be found in the following foods:

• Animal fats: lard, fat in meat, cheese, butter and dairy fat (cholesterol is found only in animal foods)

• Hydrogenated oil: margarines and shortening • Tropical oils: palm, palm kernel and coconut oils

Trans-fatty acids

These fats raise blood cholesterol levels and can be found in processed foods that are made with shortening or partially hydrogenated fats. Sources include the following: • “Hard” margarine, cookies, crackers, commercial baked goods, potato chips, french fries • Small quantities in milk, butter, beef and lamb