How Does Fat Affect Blood Sugar
Carbohydrates are always the hot topic when it comes to managing blood sugars but are you ready to learn how fat and protein affect blood sugar?
Check out my Protein and Blood Sugar Regulation blog to find out how to incorporate protein into your diet and how to best pair with carbohydrates to support your blood sugars.
This blog covers how the body digests fats, the key differences of saturated fats vs unsaturated fats and the best fats for diabetes!
By the end, you will have what you need to create a balanced plate filled with heart healthy fats for balanced blood sugars.
Just like carbs and protein, fat is essential if you have prediabetes or type 2 diabetes so keep reading to learn how to choose healthy fats for blood sugar control.
Fat 101
Our bodies require three major macronutrients to optimally function on a daily basis, which are carbohydrates, protein and fat.
Fat functions by absorbing fat soluble vitamins (A, D, E, and K), supporting cells, giving the body energy and providing essential fatty acids that we cannot make ourselves.
When we look at the types of fats, you can categorize them as unsaturated and saturated. Sources of fats are classified into these two large categories based on the chemical makeup and nutritional benefits.
You may have also heard unsaturated fats referred to as the “good or healthy fats” and saturated fats referred to as “bad or unhealthy fats”.
This is because eating too much saturated fat can raise the level of LDL cholesterol, which increases the risk of heart disease and stroke (1).
By knowing the difference between saturated vs unsaturated, you can make informed decisions to optimally support your health.
Types of Fats
Unsaturated Fats
Unsaturated fats are further broken down into two categories - polyunsaturated and monounsaturated. The major difference is the chemical makeup. It is also important to note that this type of fat is typically liquid at room temperature.
These healthy fats provide benefits that support cardiovascular health when consumed in moderation and when replacing saturated fats (1).
Unsaturated Fats Food List
Oil (olive, avocado, walnut)
Avocados
Seeds (pumpkin, flax, chia, sunflower)
Nuts (almonds, peanuts, walnuts, pecans)
Fatty fish (tuna, salmon, mackerel, trout, sardines)
Dark chocolate
Olives
Saturated Fats
Saturated fats are found in animal foods such as meats, dairy, eggs and in tropical oils like coconut. An easy way to remember unsaturated vs saturated is that saturated fats are solid at room temp (“s” in saturated = “s” in solid”).
Saturated Fats Food List
Beef
Pork
Poultry
Bacon
Butter
Cheese
Palm oil
Coconut oil
Lard
Trans Fats
I also want to briefly discuss trans fat, which can be found in products such as shortening, biscuits, pies, cookies, crackers, margarines. This type of fat is also associated with a higher risk of developing heart disease and type 2 diabetes (1).
Always be on the lookout for the words “partially hydrogenated oils” on the ingredient label to locate trans fat within a product.
What is Diabetes?
Now for the connection between diabetes and fats!
Diabetes is a condition when the body can no longer function to break down carbohydrates normally (2).
The pancreas is the organ that plays a vital role in regulating blood sugar levels. To provide your body energy, carbohydrates are broken down into sugars (glucose) and released into the bloodstream.
This initiates the pancreas to produce insulin, the hormone that acts as a key to allow sugars from the bloodstream to enter into cells. Energy is provided and your body is able to perform necessary functions.
With diabetes, your body either doesn’t make enough insulin or cannot use it normally to regulate blood sugars (2). Over time, glucose builds up in the bloodstream and blood sugar levels remain high to meet the criteria for prediabetes or type 2 diabetes.
Living With Diabetes
Diabetes prevalence continues to significantly increase with 37.3 million Americans impacted by the disease (3).
Because it is primarily a lifestyle related disease, diabetes can be properly managed and ultimately reversed into submission.
Diabetes does not develop overnight and thus cannot be reversed overnight. However, with consistent action, a reversal is possible over time.
The first step to take whether you have recently been diagnosed or have been living with diabetes for years is becoming aware. It is the foundation to build upon as you continue on your journey.
Awareness allows us to rewire our brain and start creating healthy habits that are sustainable.
Does Fat Affect Blood Sugar
Similar to protein, fat alone does not directly impact blood sugar because it does not break down into glucose with digestion. However, it does have an influence on carbohydrates by slowing down the digestive process causing a delayed rise in glucose levels (4).
Modest intake is necessary because too much fat may cause prolonged high glucose levels (4).
*It is important to work with a medical provider and registered dietitian to determine the total amount of fat to consume on a daily basis as needs depend on multiple factors such as glucose levels, physical activity, height, weight, etc.
Best Fats For Diabetes
The American Heart Association recommendations include limiting saturated fats to less than 6% of daily total calories (1).
Unsaturated fats are going to be the best choice when it comes to overall health and managing diabetes. This type of fat will provide cardiovascular benefits while reducing the risk of diabetes progression. Saturated fats should be limited, and trans fats should be omitted.
Creating a plate that combines complex carbohydrates, protein, unsaturated fats and half the plate filled with non-starchy veggies is the goal!
List of Fats for Diabetes
Now for the meal ideas! Below you will find super easy ways to incorporate unsaturated fats into your diet. You will be amazed at how even the smallest swaps will set you in the right direction toward improving your health.
Oil (olive, avocado, walnut)
Use any of these oils to roast vegetables, drizzle on complex carbohydrates and even replace butter or lard in your favorite dessert recipes. These three unsaturated oils are all a rich source of antioxidants and packed with anti-inflammatory properties.
Avocados
Avocados can be sliced, diced or mashed to enjoy plain, seasoned or incorporated into a recipe. It is a great butter replacement in baking and mayonnaise alternative for salads, wraps or sandwiches. One of my favorite ways to add avocados to my day is at breakfast by making avocado toast! Avocados contribute vitamin E, folate and magnesium to the diet.
Seeds (pumpkin, flax, chia, sunflower)
Seeds can easily be added to avocado toast, parfaits, trail mix, yogurt cups, smoothies, oatmeal bowls and more! Simply sprinkle any type of seeds on your favorite snacks to boost your intake of healthy fats.
Nuts (almonds, peanuts, walnuts, pecans)
Similar to seeds, nuts can easily be incorporated at snack time or at meals. Rotating between the different nuts is a great way to keep variety in your diet while taking advantage of the unique benefits each nut offers.
Fatty Fish (tuna, salmon, mackerel, trout, sardines)
Fatty fish is packed with Omega 3 fatty acids that can reduce inflammation, lower triglycerides, improve cholesterol, optimize brain function and support healthy blood sugars. Feature fish at least 2x per week by baking in the oven, air frying, or cooking on the stovetop. You have to try my Sheet Pan Salmon coated in a lemon garlic parmesan marinade!
Dark Chocolate
Dark chocolate is rich in iron, copper, zinc, and phosphorus. Plus, it is an excellent source of flavanols, which may help to protect the heart (5). Dipping cherries in dark chocolate and freezing makes a delicious and blood sugar friendly dessert!
I hope you are inspired to start transforming your lifestyle by incorporating any (or all!) of these simple swaps for blood sugar balance.