Most diabetics know to stay away from simple sugars and carbs. It may harder to figure out if fat is also to be cut out of your diet. Want to know if you can still enjoy your rich, savory sauces and gravies?

Let’s find out.

The Problem With Fat

Those with diabetes are at a greater risk of developing cardiovascular disease, a complication that is worsened by artery clogging cholesterol and inflammation. They also tend to have more triglycerides in their blood and a higher body/fat ratio, both of which are risk factors for inflammatory diseases.

So, it’s important to lose weight and moderate your fat intake.

However, not all fats are bad. Some are considered good for you and actually help decrease inflammation in the body.

Which Fats To Eat?

The first step to take is cutting out saturated fats and trans fats. The former is solid and opaque at room temperature. The latter is soft at room temperature but is still opaque. Both tend to clog up your arteries. These kinds of fats are found in butter, cream, margarine, and coconut oil.

What can you replace them with?

Choose monounsaturated and polyunsaturated fats instead. These are usually liquid at room temperature. Both reduce inflammation and monounsaturated fats help lower your cholesterol levels. These fats are found in foods like:

• avocado
• olive oil
• peanut butter
• soybean oil
• corn oil
• canola oil

You may also want to try eating foods that contain Omega-3 fatty acids, like tuna, sardines, and walnuts. These can further help prevent cardiovascular problems.

How Much Fat To Eat?

Healthcare professionals recommend consuming 10% of your daily calories come from saturated fats. This equals roughly to a few ounces of cheese. You should generally try to get more unsaturated fats into your diet. But remember that they are high in calories and can still contribute to weight gain.