Diabetes is a complex medical condition that affects millions of people worldwide. Although there’s currently no cure, you can manage your diabetes using a healthy diet and lifestyle habits. Regarding diet, many people equate carbohydrates with poor diabetes management, but fats need to be considered too. Saturated fats have long been considered a dietary villain, as they’re linked to an increased risk of heart disease and other health issues. However, recent research suggests that the relationship between saturated fat and diabetes management may be more nuanced than previously thought. Here, we’ll explore everything you need to know about saturated fat and diabetes management.
Understanding Diabetes
Diabetes is a condition that affects how your body processes glucose, which is a crucial source of energy for your cells. However, to use glucose effectively, your body needs insulin. Insulin essentially takes glucose from the blood stream and transports it into cells so it can be used. Without the presence of insulin or the effective use of insulin, glucose builds up in the blood stream.
Diabetes occurs when your body either doesn't produce enough insulin or can't effectively use the insulin it does produce, leading to high blood sugar levels. Type 1 diabetes, which typically develops in childhood or adolescence, occurs when the immune system attacks and destroys the cells in the pancreas that produce insulin. Type 2 diabetes, which is more common and typically develops later in life, occurs when the body becomes resistant to insulin or doesn't produce enough of it.
If you’re diagnosed with diabetes, ongoing treatment and management can reduce your risk of complications such as cardiovascular disease, nerve damage, kidney damage, eye damage, and more. This often includes diabetes meal planning, regular exercise, weight loss and management, as well as medication and insulin therapy. With a strategic, personalized management plan, people with diabetes can live long, healthy lives.
Different Types of Fats
Carbohydrates (specifically sugar) are notoriously given a bad reputation in diabetes management, but they’re not the only macronutrient that needs attention. Fat is also something that needs to be considered. Fat plays an integral role in energy storage, body insulation, and organ support, but not all types are created equal. The four main types of fat are saturated fat, trans fat, monounsaturated fat, and polyunsaturated fat.
Saturated Fat
This type of fat is considered “unhealthy” as it can raise the levels of cholesterol in your blood. It’s typically found in animal products like red meat, butter, and high-fat dairy products. Saturated fat is also found in palm oil and coconut oil. Ideally, you want to consume less than 10% of your daily calories from saturated fat.
Trans Fat
Trans fat can occur both naturally and artificially. Small amounts of naturally occurring trans fats can be found in some animal products (meat and milk), while artificial trans fats are created by adding hydrogen to vegetable oils to solidify them. They’re often used artificially as they’re cheap and can change the taste or texture of food. However, trans fats are some of the worst fats for your health and have an even higher impact on cholesterol levels than saturated fat.
Monounsaturated Fat
Monounsaturated fats are one of two healthy fats. They’re simple fat molecules that can help lower bad cholesterol and provide your body with beneficial nutrients for cellular function. When eaten in moderation, they can have a positive impact on your overall health. Monounsaturated fats can be found in things like olive oil, nuts, avocados, and olives.
Polyunsaturated Fat
Polyunsaturated fats are also considered a healthy fat that can help lower bad cholesterol. This, in turn, can reduce your risk of developing heart disease or experiencing a stroke. Polyunsaturated fats also have essential components that your body can’t produce on its own, such as omega-6 and omega-3 fatty acids. Some good sources of polyunsaturated fat include oily fish, walnuts, flaxseed oil, and eggs.
The Link Between Saturated Fat and Insulin Resistance
Although both saturated fats and trans fats are bad for your overall health and longevity, saturated fats play an interesting role in diabetes management. As mentioned, insulin is responsible for transporting the sugar from your bloodstream into cells to be used as energy or stored. When you have diabetes, either your insulin isn’t working as it should or your body doesn’t produce enough of it to make a substantial impact on overall blood sugar levels.
According to research, increasing the consumption of saturated fat can cause a greater degree of insulin resistance, both in people living with and without diabetes. Additionally, saturated fat tends to increase inflammation and lead to weight gain. What this means for individuals living with diabetes is that saturated fat may have a countereffect on insulin medication or healthy lifestyles if consumed in excess. This is only evident in studies involving saturated fat and some naturally occurring trans fats. Unsaturated fats have positive effects on diabetes management and longevity, as long as they’re eaten in moderation.
How to Improve Insulin Sensitivity
Insulin resistance can increase over time through unhealthy lifestyle habits or from an increased intake of saturated fats. The higher the insulin resistance, the more that’s needed to treat and manage diabetes. Luckily, there are a few ways that you can help your body naturally improve insulin sensitivity and fight the effects of diabetes. Some of the most notable include the following:
Exercise
When you exercise, your body requires energy to fuel your muscles. To meet this demand, glucose in the bloodstream is broken down and transported to your muscles. This process does not actively require insulin and can have long-lasting effects on glucose levels. Exercise also causes your muscles to release myokines, which have anti-inflammatory effects and can help improve insulin sensitivity. Over time, this can make your body better at responding to insulin. Aim for at least 30 minutes of moderate to intense exercise most days of the week (150 minutes/week total). Incorporating strength training can also help.
Eat a Healthy Diet
Another way to improve insulin sensitivity is to eat a diabetes friendly diet. This typically means that your diet is primarily based on whole grains, fiber, vegetables, and lean protein. You should avoid or limit foods that are highly processed, filled with added sugar, or contain refined carbohydrates, as these can increase insulin resistance. As a good rule of thumb, try to stick to one of the several diabetes approved diets or focus on foods that have a low glycemic index.
Maintain a Healthy Weight
Studies show that a rise in body fat content is directly related to insulin resistance. So, if you’re overweight or obese, losing weight can significantly improve insulin sensitivity. Even a modest weight loss of 5-10% of your body weight can make a huge difference. Start slow and get help from your doctor if needed.
Manage Your Stress
Stress hormones, such as cortisol and adrenaline, can increase blood glucose levels and contribute to insulin resistance. Therefore, finding ways to manage stress, such as mindfulness meditation or yoga, can be beneficial.
Get Enough Sleep
Poor sleep quality or insufficient sleep can disrupt your body’s natural ability to process insulin. This can lead to higher levels of insulin resistance over time. To help your body function at its best, try to prioritize your sleep schedule and aim for about seven and a half to nine hours each night. If you’re struggling to fall asleep or stay asleep, look at some ways to improve your sleeping environment and consider getting a sleep tracker for even more insight.
Although these tips can help improve your insulin sensitivity, it’s important to work with your doctor to find the best diabetes treatment and management plan for your needs. Finding something that not only works for you but is also sustainable will help you boost longevity and reduce the risk of diabetes related complications. Although saturated fats and trans fats should be limited, unsaturated fats are healthy in moderation. Eating a wide array of foods is a great way to get the nutrients your body needs to function at its best. Always talk to your doctor prior to changing your diet or beginning a new eating regimen. It’s important to take added precautions when living with diabetes or any other underlying condition to avoid unnecessary complications.
To help you manage your diabetes effectively, Byram Healthcare has a range of continuous blood glucose monitors. We also offer diabetes support and educational materials to give you everything you need for comprehensive care.
