Understanding Carbohydrates, Fats, and Protein
Food is a source of fuel and nourishment for your body, as well as a source of pleasure. Having diabetes does not mean you have to eat special foods or give up desserts.
Instead, your dietitian can show you how to plan meals to suit your body. To start, learn how different foods affect blood sugar.
Carbohydrates
- Carbohydrates are the main source of fuel for the body.
- Carbohydrates raise blood sugar.
- Many people think carbohydrates are only found in pasta or bread, but carbohydrates are actually in many kinds of foods:
|
Type of Carbohydrate
|
Found in Which Foods
|
Reason it is Important
|
|
Sugars
|
Fruit
Milk
Honey
Molasses
|
Raises blood sugar
|
|
Starches
|
Bread
Cereal
Pasta
Dried Beans
Corn
Peas
Potatoes
Yam
Acorn and Butternut Squash
|
Raises blood sugar
|
|
Fiber
|
Vegetables
Fruits
Beans
Whole grains
|
It does not raise blood sugar because it is not digested or absorbed in the body
Can help keep blood sugar from rising too fast
Keeps blood cholesterol at a healthy level
|
|
Did you know?
Even though carbohydrates raise blood sugar, it is best to have some in every meal. They are an important part of a healthy diet.
|
Fat
- Fat is an energy source that can be stored until needed.
- Fat does not raise blood sugar. However, it can raise blood cholesterol, increasing the risk of heart disease.
- Fat is also high in calories, which can cause weight gain.
- Not all types of fat are the same.
|
Healthy Fats
|
Found in Which Foods
|
Reason it is Important
|
|
Mono-unsaturated Fats
|
Vegetable oils (i.e. Olive, canola, and peanut)
|
Heart healthy fats
Lowers LDL (unhealthy) cholesterol levels
|
|
Poly-unsaturated Fats
|
Vegetable oil (corn, safflower, soybean)
Seeds
Nuts
Fish
|
Heart Healthy
Lowers LDL (unhealthy) cholesterol levels
Some can help lower triglyceride levels
|
|
Unhealthy Fats
|
Found in Which Foods
|
Reason it is Important
|
|
Saturated Fats
|
Animal products:
Meat
Poultry
Whole Milk
Lard
Butter)
|
Raises LDL (unhealthy) cholesterol levels
|
|
Hydrogenated Fats (Trans Fats)
|
Processed foods
Processed vegetable oils
|
Not Heart Healthy
Raises LDL cholesterol levels
Lowers HDL (healthy cholesterol levels)
|
Protein
- Protein helps the body build and repair muscle and other tissue.
- Protein has little or no effect on blood sugar. However, many foods that contain protein also contain saturated fat.
- By choosing low-fat protein sources, you can get the benefits of protein without the extra fat:
|
Type of Protein
|
Found in Which Foods
|
Reason it is Important
|
|
Plant Protein
|
Dry Beans
Peas
Nuts
Soy Products (Tofu and Soymilk)
|
Cholesterol-Free
Low in Saturated Fats
Heart Healthy
|
|
Animal Protein
|
Fish
Poultry
Meat
Cheese
Milk
Eggs
|
Contain large amounts of cholesterol and can be high in saturated fats
Aim for lean, lower-fat choices
|
Understanding Carbohydrates, Fats, and Protein
Food is a source of fuel and nourishment for your body, as well as a source of pleasure. Having diabetes does not mean you have to eat special foods or give up desserts.
Instead, your dietitian can show you how to plan meals to suit your body. To start, learn how different foods affect blood sugar.
Carbohydrates
- Carbohydrates are the main source of fuel for the body.
- Carbohydrates raise blood sugar.
- Many people think carbohydrates are only found in pasta or bread, but carbohydrates are actually in many kinds of foods:
|
Type of Carbohydrate
|
Found in Which Foods
|
Reason it is Important
|
|
Sugars
|
Fruit
Milk
Honey
Molasses
|
Raises blood sugar
|
|
Starches
|
Bread
Cereal
Pasta
Dried Beans
Corn
Peas
Potatoes
Yam
Acorn and Butternut Squash
|
Raises blood sugar
|
|
Fiber
|
Vegetables
Fruits
Beans
Whole grains
|
It does not raise blood sugar because it is not digested or absorbed in the body
Can help keep blood sugar from rising too fast
Keeps blood cholesterol at a healthy level
|
|
Did you know?
Even though carbohydrates raise blood sugar, it is best to have some in every meal. They are an important part of a healthy diet.
|
Fat
- Fat is an energy source that can be stored until needed.
- Fat does not raise blood sugar. However, it can raise blood cholesterol, increasing the risk of heart disease.
- Fat is also high in calories, which can cause weight gain.
- Not all types of fat are the same.
|
Healthy Fats
|
Found in Which Foods
|
Reason it is Important
|
|
Mono-unsaturated Fats
|
Vegetable oils (i.e. Olive, canola, and peanut)
|
Heart healthy fats
Lowers LDL (unhealthy) cholesterol levels
|
|
Poly-unsaturated Fats
|
Vegetable oil (corn, safflower, soybean)
Seeds
Nuts
Fish
|
Heart Healthy
Lowers LDL (unhealthy) cholesterol levels
Some can help lower triglyceride levels
|
|
Unhealthy Fats
|
Found in Which Foods
|
Reason it is Important
|
|
Saturated Fats
|
Animal products:
Meat
Poultry
Whole Milk
Lard
Butter)
|
Raises LDL (unhealthy) cholesterol levels
|
|
Hydrogenated Fats (Trans Fats)
|
Processed foods
Processed vegetable oils
|
Not Heart Healthy
Raises LDL cholesterol levels
Lowers HDL (healthy cholesterol levels)
|
Protein
- Protein helps the body build and repair muscle and other tissue.
- Protein has little or no effect on blood sugar. However, many foods that contain protein also contain saturated fat.
- By choosing low-fat protein sources, you can get the benefits of protein without the extra fat:
|
Type of Protein
|
Found in Which Foods
|
Reason it is Important
|
|
Plant Protein
|
Dry Beans
Peas
Nuts
Soy Products (Tofu and Soymilk)
|
Cholesterol-Free
Low in Saturated Fats
Heart Healthy
|
|
Animal Protein
|
Fish
Poultry
Meat
Cheese
Milk
Eggs
|
Contain large amounts of cholesterol and can be high in saturated fats
Aim for lean, lower-fat choices
|
Understanding Carbohydrates, Fats, and Protein
Food is a source of fuel and nourishment for your body, as well as a source of pleasure. Having diabetes does not mean you have to eat special foods or give up desserts.
Instead, your dietitian can show you how to plan meals to suit your body. To start, learn how different foods affect blood sugar.
Carbohydrates
- Carbohydrates are the main source of fuel for the body.
- Carbohydrates raise blood sugar.
- Many people think carbohydrates are only found in pasta or bread, but carbohydrates are actually in many kinds of foods:
|
Type of Carbohydrate
|
Found in Which Foods
|
Reason it is Important
|
|
Sugars
|
Fruit
Milk
Honey
Molasses
|
Raises blood sugar
|
|
Starches
|
Bread
Cereal
Pasta
Dried Beans
Corn
Peas
Potatoes
Yam
Acorn and Butternut Squash
|
Raises blood sugar
|
|
Fiber
|
Vegetables
Fruits
Beans
Whole grains
|
It does not raise blood sugar because it is not digested or absorbed in the body
Can help keep blood sugar from rising too fast
Keeps blood cholesterol at a healthy level
|
|
Did you know?
Even though carbohydrates raise blood sugar, it is best to have some in every meal. They are an important part of a healthy diet.
|
Fat
- Fat is an energy source that can be stored until needed.
- Fat does not raise blood sugar. However, it can raise blood cholesterol, increasing the risk of heart disease.
- Fat is also high in calories, which can cause weight gain.
- Not all types of fat are the same.
|
Healthy Fats
|
Found in Which Foods
|
Reason it is Important
|
|
Mono-unsaturated Fats
|
Vegetable oils (i.e. Olive, canola, and peanut)
|
Heart healthy fats
Lowers LDL (unhealthy) cholesterol levels
|
|
Poly-unsaturated Fats
|
Vegetable oil (corn, safflower, soybean)
Seeds
Nuts
Fish
|
Heart Healthy
Lowers LDL (unhealthy) cholesterol levels
Some can help lower triglyceride levels
|
|
Unhealthy Fats
|
Found in Which Foods
|
Reason it is Important
|
|
Saturated Fats
|
Animal products:
Meat
Poultry
Whole Milk
Lard
Butter)
|
Raises LDL (unhealthy) cholesterol levels
|
|
Hydrogenated Fats (Trans Fats)
|
Processed foods
Processed vegetable oils
|
Not Heart Healthy
Raises LDL cholesterol levels
Lowers HDL (healthy cholesterol levels)
|
Protein
- Protein helps the body build and repair muscle and other tissue.
- Protein has little or no effect on blood sugar. However, many foods that contain protein also contain saturated fat.
- By choosing low-fat protein sources, you can get the benefits of protein without the extra fat:
|
Type of Protein
|
Found in Which Foods
|
Reason it is Important
|
|
Plant Protein
|
Dry Beans
Peas
Nuts
Soy Products (Tofu and Soymilk)
|
Cholesterol-Free
Low in Saturated Fats
Heart Healthy
|
|
Animal Protein
|
Fish
Poultry
Meat
Cheese
Milk
Eggs
|
Contain large amounts of cholesterol and can be high in saturated fats
Aim for lean, lower-fat choices
|