What is protein?
Protein is the nutrient
made from building blocks called amino acids. The body uses protein
to build and repair tissue as well as to perform other special
roles.
Protein is mainly found in meats (chicken, fish,
pork, turkey, and beef) and meat alternatives such as cheese, eggs,
peanut butter, and tofu. Protein foods can contain unhealthy
amounts of fat, so choose lean meats (those with "round" or "loin"
in their names), skinless meats, egg substitutes or egg whites, and
low-fat cheeses. Two or more servings of fish per week (not
including commercially fried fish fillets) are recommended.
How much protein should I eat?
For most people, 4-6 ounces of meat is adequate for a day. The size
of 3 ounces of meat equals the size of a deck of cards. If you have
a problem with your kidneys, a protein restriction might be
necessary. Ask your dietitian how much protein is right for you.
Eating protein does not increase or maintain your blood sugar, but
it may affect insulin secretion.
Why do I have to limit the amount of fat and
cholesterol in my diet?
Fat and cholesterol are linked to heart disease, cancer, and
obesity. People with diabetes often have high cholesterol levels
and are at much higher risk for heart disease. Fat slows down the
absorption of carbohydrate; but beyond that, fat and cholesterol
have very little effect on your immediate blood sugar levels. Talk
to your registered dietitian if you want more information about how
fat and carbohydrate work together. There are four types of dietary
fats. Two of these -- saturated fats and trans fatty acids
-- are very harmful to your health. Trans fatty acids should
be minimized, and less than 7% of your calories should come from
saturated fat. Saturated fats are found in butter, fat back, bacon,
cream cheese, and sour cream.
Trans fatty acids are found in stick margarine;
desserts such as cookies, pastries, and doughnuts; snack foods such
as crackers and chips; and many commercially fried foods. Trans
fatty acids are identified on a food's ingredient list as
hydrogenated or partially hydrogenated oils, or as trans fatty
acids in very small amounts, and need to be avoided.
Mono- and poly-unsaturated fats and cholesterol.
The other two fats are mono- and poly-unsaturated fats. They can be
healthy if used in moderation. These fats are found in nuts, oils,
olives, salad dressings, and tub margarine.
Cholesterol is another type of fat. There are two
sources of cholesterol. The body produces some cholesterol, and it
comes from animal foods such as meat, fish, eggs, and dairy. Foods
such as peanut butter and olive oil are high in fat, but because
they come from plants, have no cholesterol. Generally, the higher
the fat content in an animal food, the higher the cholesterol
content.
High-density lipoprotein (HDL)
High-density lipoprotein (HDL) is called the "good cholesterol"
because it helps remove the low-density lipoprotein (LDL), called
the "bad cholesterol," from the body. Exercise and diet can help
increase the HDL level and lower the LDL level. To reach the goal
LDL levels, medications, such as statins, are often used to not
only help lower the LDL levels, but also prevent a heart attack
from occuring.