Heart-healthy eating with diabetes: Making good protein and fat choices
People who have diabetes are more at risk for heart disease. That means the type and amount of protein and fat you eat can affect your heart health.
Protein
Poultry, meat and fish are high in protein which help your muscles stay healthy.
However, if you eat too much of these, you add extra calories and fat.
Most adults need about 6 to 8 ounces of meat (weight after cooking) each day. Think of this as one small and one medium serving each day. Three ounces look like a deck of playing cards.
Fats
You need some fat in your diet for good health. Fat provides energy and important nutrients.
Did you know?
A high-fat meal can cause insulin resistance and keep your blood glucose higher for a longer period of time.
It is important to choose foods that have healthy kinds of fats.
Fat contains more than twice the calories as the same amount of protein or carbohydrate. One serving size equals five grams of fat.
Unhealthful fats can clog blood vessels which can cause a heart attack or stroke. A general rule is to use 1 to 2 teaspoons of fat at each meal.
Fat contains more than twice the calories as the same amount of protein or carbohydrate. One serving size equals 5 grams of fat.
Tips to decrease fat
- Buy lean cuts of meat such as round or loin.
- Trim all fat from meat before cooking.
- Remove skin and fat from poultry before cooking.
- Bake, roast, broil, barbecue or grill meats instead of frying.
- Choose white meat more often than dark meat.
- Drain off fat after cooking and blot with a paper towel.
- Use a nonstick surface to pan broil foods.
- Avoid gravies made with fatty drippings.
- Microwave, steam or par boil vegetables in a small amount of water and season with only a small amount of fat or with spices.
- Use low-fat or fat-free margarine, mayonnaise, salad dressings, cream cheese and sour cream more often than regular versions.
Types of fats in food
(These are general guidelines. Talk with your doctor or diabetes educator
to find out what is best for you.) |
Monounsaturated (healthiest) |
Polyunsaturated (healthy) |
Saturated
(not healthy) |
Hydrogenated and partially hydrogenated trans fats
(not healthy) |
Most nuts
Peanut butter (natural or trans fat-free)
Olive, canola, peanut and flaxseed oils
Avocados |
Tub margarine
Fatty fish (tuna, salmon, trout)
Walnuts
Sunflower, corn and soybean oils |
Fatty meats
High-fat milk and cheese
Coconut and palm oils
Butter and lard |
Many pre-packaged or prepared foods
Crackers, cookies, cakes, doughnuts, pastries
Fried fast food and chips
Shortening and stick margarine |
Heart-healthy fats (monounsaturated and polyunsaturated)
Fat |
Serving size |
Avocado |
2 tablespoons or 1/8 medium |
Margarine: regular soft, tub or squeeze |
1 teaspoon |
Margarine: Reduced-fat tub |
1 tablespoon |
Mayonnaise and Miracle Whip: regular |
1 teaspoon |
Mayonnaise and Miracle Whip: light/reduced fat |
1 tablespoon |
Nuts: - almonds, cashews, mixed nuts
- peanuts
- pecans, walnuts
|
|
Oil (all kinds) |
1 teaspoon |
Olives, large (black or green) |
10 |
Peanut butter (natural or trans fat-free) or nut butter |
1 teaspoon |
Salad dressing |
1 tablespoon |
Salad dressing: reduced fat, light |
2 tablespoons |
Sunflower seeds |
2 tablespoons |
Less heart-healthy fats (saturated and trans fat)
Fat |
Serving size |
Alfredo sauce |
2 tablespoons |
Bacon |
1 slice |
Butter |
1 teaspoon |
Cream: regular or light |
2 tablespoons |
Cream cheese: light or reduced fat |
2 tablespoons |
Cream cheese: regular |
1 tablespoon |
Gravy |
2 tablespoons |
Shortening |
1 teaspoon |
Sour cream: regular |
2 tablespoons |
Sour cream: light or reduced fat |
4 tablespoons |
Tartar sauce |
1 tablespoon |
| Dietary fat guidelines for adults |
 |
Weight loss |
Maintain weight |
Men |
40 to 55 grams a day |
65 to 75 grams a day |
Women |
30 to 45 grams a day |
55 to 65 grams a day |
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