{"id":13433,"date":"2014-08-14T00:00:00","date_gmt":"2014-08-14T04:00:00","guid":{"rendered":"https:\/\/www.diabete.qc.ca\/le-diabete\/informations-sur-le-diabete\/autres-types-de-diabete\/281-revision-v1\/fats\/"},"modified":"2023-05-31T11:19:27","modified_gmt":"2023-05-31T15:19:27","slug":"fats","status":"publish","type":"page","link":"https:\/\/www.diabete.qc.ca\/en\/diabetes\/diabetes-management\/diet\/fats\/","title":{"rendered":"Fats"},"content":{"rendered":"<div class=\"classic-block\">Although some fats are worse than others for your health, fats are essential for the proper functioning of the body:<\/p>\n<ul>\n<li>They enable the transport of several vitamins (A, D, E and K).<\/li>\n<li>They promote the formation of cell membranes.<\/li>\n<li>They provide a significant store of energy.<\/li>\n<\/ul>\n<h2>Fats and calories<\/h2>\n<p>Whether they are good (polyunsaturated, monounsaturated) or \u201cbad\u201d (saturated, trans) for heart health,\u00a0fats provide the same quantity of energy: 9\u00a0calories per gram. Compared to proteins or carbohydrates (4 calories\/g), fats provide double the calories. That is why it is important to eat them in moderation. 1 teaspoon of oil has twice the calories as the same amount of sugar.<\/p>\n<p>Excessive fat intake, especially of saturated and trans fats, can be associated with high blood cholesterol\u00a0levels, in addition to contributing to weight gain.<\/p>\n<h2>Fat and diabetes<\/h2>\n<p>Since diabetes is an important risk factor in the development of cardiovascular disease, here are a few recommendations:<\/p>\n<ul>\n<li>Limit your consumption of \u201cbad\u201d fats: saturated, trans fats and cholesterol, found primarily in animal-based foods, in commercially fried foods and in foods containing hydrogenated fats (e.g.: shortening).<\/li>\n<li>Most of the time, choose monounsaturated fats (polyunsaturated are also recommended but in smaller amounts).<\/li>\n<li>Increase your consumption of Omega-3 fatty acids by eating fatty fish (salmon, trout, sardines, etc.), canola oil, nut oil, walnuts and ground flax seeds.<\/li>\n<\/ul>\n<h2>Suggested portions<\/h2>\n<p>According to the\u00a0Diabetes Qu\u00e9bec Exchange System, one serving or an exchange of fats provides:<\/p>\n<ul>\n<li>0\u00a0g of carbohydrates<\/li>\n<li>0\u00a0g of protein<\/li>\n<li>5\u00a0g of fat<\/li>\n<li>45 calories<\/li>\n<\/ul>\n<p>We suggest no more than 3 to 9 servings of added fats per day.<\/p>\n<h2>What is one fat exchange?<\/h2>\n<p>Good fats. Eat them most often.<\/p>\n<h3>Monounsaturated<\/h3>\n<table style=\"width: 0px;\" border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<th scope=\"row\">Avocado<\/th>\n<td>1\/6<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Canola, olive, hazelnut and peanut oil<\/th>\n<td>5\u00a0ml<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Soft, non-hydrogenated margarine<\/th>\n<td>5\u00a0ml<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Nuts (almonds, hazelnuts, pecans, peanuts, etc.)<\/th>\n<td>15\u00a0ml<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Olives<\/th>\n<td>5 medium or 10 small<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Pesto<\/th>\n<td>10\u00a0ml<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Olive tapenade<\/th>\n<td>15\u00a0ml<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Light vinaigrette<\/th>\n<td>30\u00a0ml<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Regular vinaigrette<\/th>\n<td>10\u00a0ml<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>Polyunsaturated<\/h3>\n<table border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<th scope=\"row\">Pumpkin, sesame, hemp and sunflower seeds<\/th>\n<td>15\u00a0ml<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Ground flax seeds, chia seeds<\/th>\n<td>30\u00a0ml<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Safflower, flax, corn, nut, sesame, soy and sunflower oil<\/th>\n<td>5\u00a0ml<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Light mayonnaise<\/th>\n<td>15\u00a0ml<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Regular mayonnaise<\/th>\n<td>5\u00a0ml<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Walnuts, Brazil nuts<\/th>\n<td>15\u00a0ml<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Roasted soybeans<\/th>\n<td>30\u00a0ml<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>Bad fats. Limit your intake.<\/h3>\n<ul>\n<li>Saturated<\/li>\n<\/ul>\n<table border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<th scope=\"row\">Bacon, well-done<\/th>\n<td>2 small slices<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Butter<\/th>\n<td>5\u00a0ml<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Cream, 10% M.F.<\/th>\n<td>45\u00a0ml<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Cream, 15% M.F.<\/th>\n<td>30\u00a0ml<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Cream, 35% M.F., liquid<\/th>\n<td>15\u00a0ml<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Cream, 35% M.F., whipped<\/th>\n<td>30\u00a0ml<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Sour cream, 14% M.F.<\/th>\n<td>30\u00a0ml<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Cream cheese<\/th>\n<td>15\u00a0ml<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Light cream cheese<\/th>\n<td>30\u00a0ml<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Unsweetened, dried coconut<\/th>\n<td>15\u00a0ml<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Liver p\u00e2t\u00e9<\/th>\n<td>15\u00a0ml<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Lard<\/th>\n<td>5\u00a0ml<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<ul>\n<li>Trans<\/li>\n<\/ul>\n<table style=\"width: 500px;\" border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<th scope=\"row\">Whipped dessert toppings (Cool Whip<sup>TM<\/sup>, Nutriwhip<sup>TM<\/sup>)<\/th>\n<td>60\u00a0ml<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Hard or hydrogenated margarine<\/th>\n<td>5\u00a0ml<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Vegetable-oil shortening<\/th>\n<td>5\u00a0ml<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Watch out for hidden fat<\/h2>\n<p>Much of the fat we consume is hidden in the foods we eat: poultry skin, deli meats, chips, fried foods, dishes prepared en cro\u00fbte (in a crust), cheeses, nuts and seeds, sauces, vinaigrettes, mayonnaise, pastries, chocolate, etc.<\/p>\n<p>To find out how much fat a food product contains, look for the word \u201cFat\u201d in the Nutrition Facts table. It indicates the total fat content of a given serving of the product.<\/p>\n<p>In general, consuming between 55 and 75\u00a0g per day of fat is sufficient to meet your needs.<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Although some fats are worse than others for your health, fats are essential for the proper functioning of the body: They enable the transport of several vitamins (A, D, E and K). They promote the formation of cell membranes. They provide a significant store of energy. Fats and calories Whether they are good (polyunsaturated, monounsaturated)&hellip;<\/p>\n","protected":false},"author":1,"featured_media":13432,"parent":24358,"menu_order":127,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"26373,24599,24600,24603,24602,24601","_relevanssi_noindex_reason":"","footnotes":""},"class_list":["post-13433","page","type-page","status-publish","has-post-thumbnail","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.diabete.qc.ca\/en\/wp-json\/wp\/v2\/pages\/13433","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.diabete.qc.ca\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.diabete.qc.ca\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.diabete.qc.ca\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.diabete.qc.ca\/en\/wp-json\/wp\/v2\/comments?post=13433"}],"version-history":[{"count":4,"href":"https:\/\/www.diabete.qc.ca\/en\/wp-json\/wp\/v2\/pages\/13433\/revisions"}],"predecessor-version":[{"id":28375,"href":"https:\/\/www.diabete.qc.ca\/en\/wp-json\/wp\/v2\/pages\/13433\/revisions\/28375"}],"up":[{"embeddable":true,"href":"https:\/\/www.diabete.qc.ca\/en\/wp-json\/wp\/v2\/pages\/24358"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.diabete.qc.ca\/en\/wp-json\/wp\/v2\/media\/13432"}],"wp:attachment":[{"href":"https:\/\/www.diabete.qc.ca\/en\/wp-json\/wp\/v2\/media?parent=13433"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}