Fats

When you think of the word “fat”, you’re probably not thinking that it’s not something very good for you. But fats actually play a very crucial role in the body. Fats help growing teens’ bodies to develop and grow, being the building blocks of hormones. It is especially important for teens, being the body’s fuel source for long periods of time and lower energy activities, such as jogging. Fats also provide insulation and protection for the body’s internal organs. Fats are responsible for transporting vitamins in the body.

There are many different kinds of fats. There are saturated fats, trans fats, unsaturated fats, essential fatty acids, and cholesterol. Saturated fats, or “bad fats”, are found in animal products, such as red meats, eggs, cheese, milk, and processed cakes, cookies, and pies. These should only be 10% of your daily diet. Trans fats can be found in snack foods, baked goods, and fried foods. There are also high levels of trans fats in margarine or butter. When the word “hydrogenated oil” or “partially hydrogenated oil” in the ingredients list, then the food definitely contains trans fats. Eating too much saturated fats and trans fats can raise cholesterol levels and increase the risk for heart disease. For diabetics, foods high in saturated fats are big red flags saying, “don’t touch”.

That’s why unsaturated fats, or “good fats” are a better choice for diabetic teens. Unsaturated fats can be found in foods such as olive oil, canola oil, avocados, almonds and pecans. Essential fatty acids, such as omega 3, omega 6, and omega 9. Foods such as these may be good for heart health. These fatty acids can be found in Brazil nuts, sesame seeds, green veggies, and fish. However, cholesterol comes in two different forms: LDL, or “bad cholesterol”, and HDL, or good cholesterol. Foods with high levels of cholesterol are cream, butter, ice cream, egg yolks, and shellfish, and red meats. You should only consume 300 mg. of cholesterol daily.