Posts Tagged ‘monounsaturated fat’

Here is a question I recently received from FOODPICKER.org:

I’ve been trying to increase my salad intake and am not sure about what type of dressing to choose.  Could you give me some suggestions for salad dressings that are acceptable for someone with diabetes?

Answer:  Increasing your salad intake is a great way to get your daily vegetables in, but also a great source of many vitamins, miners and fiber.  When creating your salad, try adding additional ingredients that will add to the flavor without relying solely on dressing such as peppers, cucumbers, eggs, mushrooms, onions etc. When you add dressing, stick to varieties that are oil and vinegar based as these are usually lower in calories and  contain a healthier type of fat called monounsaturated fat.  Avoid the creamier dressings such as ranch, blue cheese and french as these are often higher in calories and saturated fat.  Most importantly, make sure to read the label and watch your portion size.


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Diabetes & Nuts

Here is a question I recently received from FOODPICKER.org

I have diabetes and love snacking on nuts (particularly smoked/flavored almonds).  Are nuts ok to snack on and if so, are there certain types I should look for?

Answer:  Nuts can be a great snack, as long as you watch your portion size.  They are calorie dense and high in fat, but also a good source of protein,  fiber, and monounsaturated fat.   This type of fat is often reffered to as the ‘healthier’ fat as it can help raise HDL (good cholesterol) and lower LDL (bad cholesterol).  Types of nuts that are a rich source of monounsaturated fat include almonds, walnuts and pistachios.

Remember this phrase when snacking on nuts – ‘Enjoy a handful, not a can full!’.  You can also try counting them out  prior to eating to help you not to over indulge and follow the recommended portion size.  Also, look for varieties of nuts that are raw or dry roasted without additional added ingredients to help avoid extra calories and fat.


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Here is a question I recently received from FOODPICKER.org

I have pre-diabetes and enjoy having an afternoon snack.  Is microwave popcorn ok for me to have?

Answer:  Popcorn can be a good choice for an afternoon snack since it is lower in calories and fat and contains some fiber.  When choosing what variety to eat, choose those that do not contain extra salt or butter such as ‘Movie Theatre Butter’ or ‘Blast o Butter’.   Typically, 3c popcorn contains 15g carbohydrate or one carbohydrate choice so remember to watch your portion sizes!

Tip: If you choose to make homemade popcorn rather than store bought microwave popcorn, use a microwave safe bowl with a small amount of canola oil on the bottom (~1 Tbsp).  Add some popcorn kernels and pop away. The popcorn will have a lot of flavor without the added salt and butter in addition to incorporating monounsaturated fat which our body needs.  See my previous blog titled ‘Healthier Fats’ for more information about various types of fat.

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Here is a question I recently received from FOODPICKER.org

I have pre-diabetes and am confused about fats.  A friend was telling me there are “healthier fats” I should be including in my diet.  I thought all fats were bad?  Could you tell me which fats I should include in my diet (if any)?

Answer:  There are two main classifications of fat – saturated fat and unsaturated fat. These fats are found in different food sources and have different effects on our health.  All individuals should include fat into their diet in order to live a healthy lifestyle. Below is an explanation of the differences.

  • Monounsaturated fat, a type of unsaturated fat, is found in oils such as canola and olive oil.  These fats are often referred to as the ‘healthier’ fats as they help raise HDL (good cholesterol) and lower LDL (bad cholesterol).  This type of fat can also be found in nuts such as almonds, walnuts and pistachios, and fatty fish such as salmon and tilapia.
  • Saturated fat is the less healthy fat option that should be limited in our diet. Sources of saturated fat include butter and other animal products.  Choosing low fat dairy products will help limit the saturated fat in your diet.  Saturated fat has a negative effect on our cholesterol, as it raises LDL (bad cholesterol) and lowers HDL (good cholesterol).

Remember, fat is a source of calories and should be accounted for in your diet.  Watch your portion sizes and try to incorporate a variety of foods.

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