World Diabetes Day 2025: Should people living with the disease stay away from fats?

Low-fat diets, no-fat meal plans, ketogenic, Atkins, Mediterranean diets... numerous meal plans revolve around the amount of fat allowed in food. However, which among these can a diabetic individual follow? All fats are high in calories, so should they avoid all fatty foods? Or, as in everyone's case, should they go for a balanced diet? On World Diabetes Day, which falls today, let's explore the best approach a person with diabetes can take to include fats in their diet. 

Fats or no fats?
A diabetes-friendly meal plan should help control blood sugar. Therefore, a diabetes patient should stick to proper mealtimes and eat moderate amounts of healthy foods, including whole grains, fruits and vegetables. According to the American Diabetes Association, fats play a major role in our nutrition, and it's better not to exclude them altogether, even from meal plans for people with diabetes. However, the key is to be aware of how much you can have, given your health condition. Your doctor should be able to help you understand what fats should go into your meals, at what times and in what quantity. 

Fats to include
Some fats can help you lower your cholesterol levels. They are called monounsaturated and polyunsaturated fats, says the Mayo Clinic. Here are the natural sources of these fats:
1) Peanut oil
2) Olive oil
3) Nuts
4) Avocados
5) Rapeseed oil
6) Sunflower oil
7) Corn
8) Groundnut oil
9) Fishes like mackerel, sardines, trout, and pilchards
Note: Discuss with your doctor how to consume them correctly for the best results.

Fats to avoid
1) Sodium - Don't consume more than 2,300 mg a day, says the Mayo Clinic
2) Cholesterol - Avoid egg yolks, liver, and organ meats
3) Trans fats - Avoid baked foods, processed snacks
4) Saturated fats - Avoid Sausage, bacon, beef, butter and hot dogs. Limit palm kernel and coconut oils.  

The ideal meal plan: Tips
1) Half of your plate should have nonstarchy vegetables, a quarter with lean protein and the rest with healthy carbs like brown rice or starchy vegetables. 
2) Ensure your cooking method is also healthy. Opt for steamed, grilled, and poached foods more.
3) Avoid takeaways as they can have high amounts of trans fats.
4) Even while shopping for food, check their labels to find the amount of saturated fats they have and avoid them. 
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