8 Diabetes-Friendly Foods

Healthy Oils And Fats

Harvard Health Publications - Harvard University

A healthy, well-balanced diet includes healthy fats and oils. Good fats and oils provide energy and regulate cholesterol and metabolism. They also encourage the stabilization of blood sugar levels and keep people feeling full. However, not all oils and fats are healthy. Fats to avoid include trans fats, which increase the risk of disease even when eaten in small quantities. Trans fats are found in many processed foods and are also known as 'partially hydrogenated oil.' Saturated fats are not as harmful as trans fats, but must still be consumed in moderation. Foods high in saturated fats include red meat, butter, ice cream, and cheese. The healthiest fats are unsaturated fats (monounsaturated and polyunsaturated), which lower the risk of disease. Oils high in healthy fats include sunflower, soy, corn, olive, coconut, flaxseed, pumpkin seed, and canola oil. Foods containing good fat include seeds, nuts, and fish.