Fats

We need fat daily, about 20 to 40 percent of our total energy intake. 1 gram of fat provides 9 kcal. With a daily total of 2000 kcal, you can therefore eat 45 to 90 rounded grams of fat. What is important here is the type of fat you eat.

Why do we need fat?

Fats help structural protection for the body's cells. Aside from its functions in protecting the body against cold and destroying cellular tissues. Fat is also an important component in metabolism of vitamins A, D, E, and K from our diet.

Saturated and unsaturated fats

We can distinguish between two types of fat: saturated and unsaturated. Saturated fats can be found in cookies, sweets, cakes and snacks, but also in animal products such as meat and full-fat dairy products. Unsaturated fat is found, for example, in fatty fish, nuts, vegetable oil, liquid margarine and avocado.

Good and bad fats

Saturated fat is the wrong fat and raises cholesterol levels. With high cholesterol, the risk of cardiovascular disease increases. Therefore, it is better to limit the eating of saturated fat. A maximum of 10% of your daily energy needs should consist of saturated fat. So for a daily total of 2000 kcal, you can eat a maximum of 22 grams of saturated fat.

Although dairy products also contain saturated fat, they appear to have a protective effect on diabetes. Keep it to a few portions of dairy a day, so it remains healthy. Unsaturated fat actually reduces the risk of cardiovascular disease.

A fun mnemonic: Saturated = "Wrong," Unsaturated = Okay.

Trans fat

Trans fat is an unsaturated type of fat, yet it is a bad type of fat. Naturally, trans fat is found in meat, milk, cheese and butter. The industry uses trans fat to harden liquid oils and fats. This makes products last longer or acquire a different structure, for example in cookies, cakes and snacks. It's best to avoid trans fat, so choose liquid cooking fats and leave cookies and sweets at home as much as possible.

Want to receive more tips?

You can find more information about the various nutrients and building blocks in our brochure 'Eating well with diabetes', which you can download for free below. So you always have a handy overview!

Tasty and healthy food with diabetes

With diabetes, you always have to watch your food. Fortunately, healthy food can also be tasty!