People with diabetes are at least twice as likely as someone who does not have diabetes to develop heart disease or have a stroke. To aid in preventing these outcomes, we want to decrease animal or saturated fats from our diet and increase unsaturated fats or plant fats.
Convenience Eating:
Avoid fast food restaurants and limit eating out. If you are eating out avoid foods with descriptions such as; creamy, cheesy, buttery, crispy, or gravy sauce. Instead choose smaller meals and look for descriptions such as; grilled, baked, steamed or broiled.
Salad without Dressing:
Always ask for dressing on the side and choose vinaigrettes or clear dressings. If you’re choosing a creamy dressing, choose one made with yogurt. If you’re making your own dressing, replace some of the oil with water to decrease fat and calories. Look for a dressing with 5g total fat for 2 tbsp.
Ditch the Stick:
Switch your stick butters or stick margarines out for whipped butter or whipped light butter or tub margarine without hydrogenated oils.
Coffee:
Do you like your coffee light? Do you make your coffee with extra cream to get it lighter? Replace your cream for low-fat milk and simply top it off with cream. This will help you cut out some of the saturated fat in the cream, and still keep the taste pretty close.
Dips:
Replace mayonnaise based dips with sour cream or fat-free Greek yogurt. You can completely substitute mayo or sour cream for fat-free Greek yogurt and you won’t even be able to taste the difference.
Processed Foods:
Avoid consuming processed foods like chips, cookies or crackers as snacks, or compliments to your meal. Replace processed foods with fruits and vegetables. Try some carrot sticks with yogurt ranch dip, or a fruit cup (make sure to choose a kind without syrup). This will not only reduce the fat in your snack, it will also increase the fiber, leading to less of a spike in blood sugar afterward.
Pizza:
Switch meat lover’s out for veggie lover’s pizza. You can add broccoli, spinach, tomatoes, peppers, onions and many more vegetables to your pizza. This will increase the fiber and reduce the saturated fats. Blot the top of your pizza with a napkin to remove some of the oil that pools on the cheese. It’s been shown that you can reduce fat by 4.5 grams per slice simply by blotting up that extra grease. Try a tomato pie instead of traditional cheese to reduce fat further.
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