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5類「好」脂食物，降膽固醇還能控血糖
有時候明明已經少吃澱粉了，但血糖值卻還是降不下來嗎？
這對需要控制血糖的人或是糖尿病患都不是個好狀況，尤其是糖尿病患者，除了高血糖的問題，也容易有高血脂問題。
因為身體的內分泌失調，失去了胰島素不只會讓血糖增加，也會讓血脂增加。 當發生高血糖時，醫師或營養師一定會建議減少澱粉、多吃蛋白質，但對膽固醇過高的人來說，多吃蛋白質反而容易增加膽固醇，如果只吃蔬菜，又容易造成營養不良。
2017年，美國Avocado Nutrition Center的研究顯示，為了降低膽固醇水平，許多人從飲食中減少了脂肪來源，但是，其實多吃「健康的脂肪」，反而可以幫助清除體內的壞膽固醇，增加好膽固醇，同時改善血糖控制。
5種健康的脂肪
1. 酪梨：酪梨富含多元不飽和脂肪酸，而且碳水化合物的含量比其他水果低，屬於「低GI食物」，減少血糖的波動；不飽和脂肪，也可以讓人在飯後感覺飽足時間更長。
2. 種子：像是南瓜子、葵瓜子等，不但含有不飽和脂肪，也含有大量的礦物質，像是鎂、鋅等，能成為胰島素的原料，或是增加胰島素的敏感度，間接達到控制血糖跟控制膽固醇的效果。
3. 堅果：像是腰果、核桃等，其中都含有大量的不飽和脂肪，除了能讓人延長飽足感、避免吃太多之外，也可以幫助清除壞膽固醇、增加好膽固醇。
4. 深海魚：深海魚可以說是「海中的酪梨」，跟酪梨一樣含有多元不飽和脂肪酸，同時還有充分的蛋白質，還有DHA等脂肪酸，營養特別豐富。
5. 橄欖油：同樣含有大量的不飽和脂肪，而且還有維生素E，能作為抗氧化劑，幫助身體清除壞膽固醇。
本篇文章經HEHO健康同意授權
原網址: https://heho.com.tw/archives/132061
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