Chefs have preferred oils for cooking based upon the particular smoke point or other characteristic, but in everyday life the vegetable oils commonly available are fine for managing diabetes. Oils are liquid fat at room temperature, so they’re all more or less the same in calories and fat grams. Oils are about 120 calories and 14 grams of fat per tablespoon, period.
Most vegetable oils are the healthier unsaturated oils and vary by their proportion of monounsaturated fat to polyunsaturated fat. Some tropical oils, such as palm oil and coconut oil, are considered saturated fats, but these are rarely offered in the grocery.
Remember the healthy halo. Just because you’re eating healthy fats doesn’t make the 120 calories and 14 grams of fat disappear. That said, olive oil, the foundation of the Mediterranean diet, seems to have a very beneficial impact on the LDL cholesterol/HDL cholesterol ratio.
Condiments can include mayonnaise, ketchup, mustards, salad dressings, salsa, relish, or other sauces, and although the refrain may be getting old, check the nutrition facts labels. Mayonnaise and salad dressing can be high in fat, but low-fat or no-fat versions are usually available.
Ketchup and bar-b-que sauces often include added sugar, high fructose corn syrup, honey, or other sweeteners, and salt. The same goes for mustard as well as soy sauce — even the reduced-sodium blends are extremely high in sodium.
Generally speaking, these products are used sparingly, and for the most part won’t cause your healthy eating plan to crash and burn. Still, manage fat, sodium, and sugar with care.
