Dietary management has always been an indispensable part of the treatment of type 2 diabetes, and the concepts of eating more fruits, vegetables, legumes, and limiting smoking and alcohol consumption have been widely recognized, but there are still some misunderstandings about the role of fatty acids and the types of intake that should be chosen.
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Sugar friends often ask, which one should you choose for soybean oil, peanut oil, corn oil, rapeseed oil, olive oil and other edible oils in the shopping mall? There are also some sugar friends who think that if they have diabetes, they should not take any oil. So, how do sugar friends choose the most suitable one among so many kinds of edible oils? What is the healthiest way to eat oil? Let's learn with me!
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The main components of edible oil are saturated fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acids. There are no essential fatty acids in saturated fatty acids. Excessive intake of saturated fatty acids will increase the risk of cardiovascular diseases such as hypertension, blood lipid disorders, coronary heart disease, and stroke, and increase the incidence of breast cancer and bowel cancer. Excessive intake of saturated fatty acids has been found to be a risk factor for diabetes. Saturated fatty acids can stimulate insulin secretion, and when saturated fatty acids are consumed excessively for a long time, stimulating excessive insulin secretion will cause insulin resistance or fasting insulin too high, which will eventually promote the function of pancreatic islet β cells to be damaged, leading to diabetes. Although polyunsaturated fatty acids can reduce blood lipids, they are easy to cause oxidative damage in the body, and excessive consumption is also not good for health. Monounsaturated fatty acids can reduce insulin resistance, reduce total blood cholesterol, triglycerides and LDL, increase HDL, which is beneficial to human health, and reduce the risk of macrovascular disease.
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Edible oil varieties can be divided into five categories: saturated type, high oleic acid type, high linoleic acid type, high linolenic acid type, and fatty acid balanced type.
Saturated
The representatives are lard, butter, butter, coconut oil, palm oil. The lard contains 43.2% saturated fatty acids, 44.2% oleic acid, and 8.9% linoleic acid. Due to the higher degree of saturation, this type of oil has better heat resistance and less oxidative polymerization after long-term heating, which is the most prominent advantage. As a result, these fats are often used to process pastries, fry foods, and create a crispy texture. Most animal fats and fats contain more cholesterol and are not suitable for patients with cardiovascular diseases.
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High oleic type
Representatives of high-oleic edible oils are olive oil and tea seed oil. Olive oil contains more than 80 percent unsaturated fatty acids, of which more than 70 percent are monounsaturated fatty acids, that is, oleic acid. Tea seed oil and olive oil are very similar, both are high-oleic vegetable oils, and their oleic acid content can reach more than 80%. Both oils are relatively resistant to high temperatures, olive oil can be used for stir-frying or cold dressing, and tea seed oil is suitable for stir-frying and frying. Olive oil, while rich in oleic acid, also contains the antioxidants olive polyphenols, squalene and β-sitosterol, which help prevent cardiovascular disease. However, olive oil and tea seed oil are not high in vitamin E compared to soybean oil.
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High linoleic acid type
Linoleic acid is one of the essential fatty acids in the human body, which helps for growth and development, and cannot be synthesized in the body, but can only be ingested through food, linoleic acid can promote the synthesis of cholesteryl esters, thereby reducing serum cholesterol. Representatives are soybean oil, corn oil, wheat germ oil, etc. The fatty acid composition of soybean oil was 51.7% linoleic acid, 22.4% oleic acid, 6.7% linolenic acid and 11.1% palmitic acid. Due to the rich content of linoleic acid, soybean oil belongs to the high linoleic acid type of vegetable oil, corn oil, wheat germ oil, etc. Soybean oil, corn oil, and rapeseed oil are all rich in vitamin E, in addition, soybean oil contains lecithin, corn oil contains antioxidant ferulate, and cauliflower oil contains plant sterols and phospholipids, which contain different components and have different effects.
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High linolenic acid type
α-linolenic acid is also an essential fatty acid for the human body, which can be metabolized and converted into the vital factors DHA and EPA after entering the human body. DHA has the effect of softening blood vessels, strengthening the brain and improving eyesight, and is commonly known as "brain gold". EPA, commonly known as the "vascular scavenger," has the function of removing garbage (cholesterol and triglycerides) from the blood vessels. Representatives include flaxseed oil and walnut oil.
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Balanced
Balanced cooking oils are represented by peanut oil, sesame oil, rice bran oil, etc. The ratio of saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids contained in peanut oil is about 3:4:3, and the proportion of various fatty acids is relatively balanced, so it is a balanced vegetable oil. Sesame oil, also known as sesame oil, is rich in vitamin E, and the ratio of monounsaturated fatty acids to polyunsaturated fatty acids is 1:1.2, which has a good effect on blood lipids. Such edible oils also include rice bran oil, canola oil, etc. The peanut oil produced by pressing has a strong aroma, and nutrients such as vitamin E and carotene are preserved more. Sesame oil is also rich in vitamin E, sesamin, sesamol, plant sterols, etc., which are beneficial for the prevention of cardiovascular diseases. The oleic acid content of this type of oil is not as good as olive oil and tea seed oil, and the oleic acid content of peanut oil is about half that of tea seed oil. It should be noted that this type of vegetable oil has good heat resistance and is suitable for general stir-frying, but it is a pity to use it for frying.
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Diabetic patients often have hypertriglyceridemia, elevated LDL cholesterol, and decreased HDL cholesterol. In order to prevent and delay the occurrence of cardiovascular complications in diabetic patients, the intake of saturated fatty acids should be moderate, and it is advisable to promote more foods with unsaturated fatty acids and limit foods rich in saturated fatty acids. A comprehensive analysis of 20 cohort studies involving nearly 40,000 people by scientists from many countries found that a higher proportion of linoleic acid in the fat consumed can reduce the risk of type 2 diabetes by 35%! Based on the current prevalence of diabetes in China, if all Chinese people switch to healthier vegetable oils, millions of new diabetes patients will be reduced every year! Studies have shown that replacing dietary saturated fatty acid intake with Omega-6 unsaturated fatty acids represented by linoleic acid and arachidonic acid can improve insulin resistance in patients with type 2 diabetes. However, the daily intake of cooking oil should not exceed 25 grams for diabetic patients, and the specific dosage needs to be considered individually according to the calories provided in other foods.
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In recent years, the market promotion of olive oil has been greater, and many diabetics with better economic conditions have begun to pursue olive oil. But as mentioned earlier, olive oil is rich in monounsaturated fatty acids, low in cholesterol, and good for preventing diabetic cardiovascular disease, but low in polyunsaturated fatty acids, especially α-linolenic acid, which is almost non-existent. Linoleic acid and α-linolenic acid are essential fatty acids for human beings, and long-term use of olive oil lacking linoleic acid and α-linolenic acid is obviously not good for the body. Therefore, sugar friends should choose a variety of edible oil types. If possible, try as many different cooking oils as possible, and often switch them to complement each other's shortcomings.
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Edible oil is closely related to health, and diabetics need to pay more attention. When buying edible oil, sugar friends should first choose fresh oils with clear and clear appearance, high clarity, and try to choose fresh oils with short production dates, because fresh oils and fats contain less free radicals and other oxidizing substances. Attention should also be paid to the preservation method of edible oil, the oil should be placed in a cool place, and the lid should be tightly covered to prevent air and moisture from entering. In short, sugar friends should choose high-quality edible oil that is conducive to disease control according to their needs, and consume it scientifically and reasonably.
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Source: Transferred from Wen Tang Medicine