Or did you ever try to make lower-fat substitutions when baking but weren’t quite sure where to start?
Here to the rescue to guide us through the trickiest food group is Hope S. Warshaw, RD, author of many ADA publications including her latest Diabetes Meal Planning Made Easy.
1. I realize that nuts are high in fat but the research on nuts suggests that they have health benefits. Should I eat nuts? Which kinds are best and how many nuts can I eat a day?
True, nuts are high in fat which makes them high in calories. What’s also true is that nuts have been shown to have heart health benefits. Walnuts are high in omega-6-fats, a source of polyunsaturated fats. These fats lower LDL (bad cholesterol). English walnuts and flax seeds also contain omeg-3 fatty acids. They have a different type of omega-3 fatty acids that is in fish, but they are still beneficial for promoting heart health.
Most other nuts, almonds, pecans, peanuts, cashews and macadamia nuts, contain mainly monounsaturated fats which lower LDL, and tend to raise HDL. (Note - you want your LDL lowered, and you want your HDL as high as possible.)
If weight loss is a primary goal of your diabetes care plan, as it is for many people with type 2 diabetes, then allot no more than about 100 calories a day for nuts – a handful. If you have more calories to spare then you may fit in more nuts. Nuts are high in fat which makes them satisfying. They’re also portable which makes them a good snack food.
2.
If I am overweight and want to lose some weight, is it important for me
to eat less fats and oils?
YES! All fats provide 9 calories per gram which is more than twice the calories from carbohydrate and protein. Plus, the calories from fat don’t contribute much food volume. Think about dressing on a salad, butter on a baked potato. You want to maximize your bites of food and keep the amount of fats and oils you eat low. To stay healthy, however, you do need some fat. Current advice for healthy eating and for people with diabetes suggests you use more liquid fats and oils (polyunsaturated and monounsaturated fats) and limit saturated and trans fats. (See question 6.)
3. What are the best oils for me to cook with/keep in my cupboard for various purposes?
You’ll want to keep at least one healthy liquid oils in your cupboard. Liquid oils generally contain a small amount of saturated fat and a larger combination of polyunsaturated fats and monounsaturated fats. For example, olive oil and canola oil contain more monounsaturated fat whereas soybean and corn oil (used in many commercial foods) contains more polyunsaturated fats. You may want to stock several oils depending on which flavors you like. For example, use the canola oil to cook, bake and sauté and use the olive oil to make salad dressings and some cooking. Some oils are very expensive such as walnut or truffle oil. Olive oil is medium range and store brand vegetable oil is usually the least expensive.
4. I use a lot of dressing on my salads and I don't use low fat ones. What are some good ways to limit the amount of dressing I use and a couple of recipes for healthier, easy to make dressings?
Salad dressing can load on calories. Regular salad dressing can add 70 calories per tablespoon or more. Dressing provides flavor but adds no additional bites of food. So, limiting the amount of salad dressing can cut calories dramatically. Plus, using a salad dressing made from a healthy oil helps you eat healthier. At home choose a dressing that you enjoy. If it’s a regular commercial dressing then use a small amount and dilute it with your favorite vinegar. Or consider making your own salad dressing with a healthy liquid oil. (See question 3.) When you dine out, always ask for salad dressing on the side. Again, enjoy your favorite dressing, but use small amounts. Request a side of vinegar or a few lemon wedges to dilute it.
5.What are some good strategies to limit the amounts of fats and oils I eat in restaurant meals? I realize they can be loaded with fat and calories.
Fats make foods taste good, but they’re loaded with calories. Realizing this helps you understand why restaurant foods can be high in fat. To limit fats and oils, when eating restaurant fare, limit fried foods. If you’ve got to have those French fries or chips with a sandwich, order a small size or split a portion. Beware of cheese whether it’s in, on or around foods. Cheese is very high in fat and also is the number one source of unhealthy saturated fat. Next, look at cooking preparations that load on fat – whether it’s a cream or butter sauce or heavy on the mayonnaise, such as tunafish or seafood salad. Ask your server about preparation techniques for the food. Lastly, limit excess fats and oils at the table – butter, sour cream, cream cheese, mayonnaise and salad dressing.
6. I've read in the news that you should avoid trans fats. What are they? And what foods have trans fats?
About 80 percent of the trans fats Americans eat are from processed foods that contain partially hydrogenated oils. Only about 20 percent of trans fats are from unprocessed foods of animal origin, such as meats and dairy foods. The trans fats in processed foods are created through the process of hydrogenation where some of the healthy unsaturated fat is converted into trans fat to make a liquid vegetable oil a solid shortening. You find most trans fats in processed foods in baked products like cookies, cakes, crackers and in some fried foods like french fries. Trans fat have been found to raise total cholesterol and LDL-cholesterol (bad cholesterol). Your goal should be to get as little trans fat as possible. To accomplish this, avoid foods that contain the ingredient partially hydrogenated fat.
Recipe: Asian Sesame-Crusted Tuna Steak on Arugula
(From The All-Natural Diabetes Cookbook)
Receive 15% off The All-Natural Diabetes Cookbook - Winner of 2007 Gourmand Award for Best USA Health & Nutrition book and now in the top 3 for Gourmand's 2007 Best-in-the-World, to be announced in April, 2008. Use promotion code NM08 when ordering.
Normally the word “tuna” conjures up images of a can. But this luscious, yet lean, tuna entrée is so beautifully presented with its black and white sesame seeds, you’ll be fine-dining at home—no can included.
3 Tbsp rice vinegar
1 1/2 Tbsp naturally-brewed reduced-sodium soy sauce
1 Tbsp honey mustard
1/2 tsp toasted sesame oil
1 tsp grated fresh ginger root
1 small garlic clove, minced
1 (5-oz) package organic baby arugula or 1 bunch fresh arugula, chopped
4 (4-oz) fresh Wild Yellowfin or Tobago Wild Blackfin tuna steaks (about 1 inch thick)
1/4 tsp sea salt, or to taste
1/4 cup mixture of black and white sesame seeds
- In a small bowl, whisk the vinegar, soy sauce, mustard, oil, ginger, and garlic. Using about 2 Tbsp of this vinaigrette, brush the entire surface of the tuna steaks. Toss the remaining vinaigrette with the arugula.
- Heat a large nonstick skillet over medium-high heat. Sprinkle the tuna with salt. Pour the sesame seeds on a plate and dip each tuna steak into the seeds to coat all sides. Lightly coat steaks with natural cooking spray and cook for 2 minutes per side or until medium-rare. (Reduce the heat to medium if the seeds begin to burn.)
- Place equal portions (about 1 cup) of argula onto each of 4 plates and top each with a tuna steak.
Fresh Fact
Ginger, garlic, and mustard add flavor to foods. But they also may provide helpful physiological effects, including playing a beneficial role in diabetes management. So spice it up.
Food Flair
Slice tuna steaks on the bias (angle) and fan out over the dressed arugula. Thinly slice a scallion on the bias and use as a garnish.
Fast Fix
Unless you’re lucky enough to have a friendly neighborhood fishmonger, you might not be able to easily purchase perfect 4-oz tuna steaks. If that’s the case, purchase two 8-oz pieces or one 16-oz piece and cut your own individual steaks.
Serves 4/serving size: 1 steak on 1 cup arugula
Exchanges & Choices
Calories |
200 |
Calories from Fat |
54 |
Total Fat |
6g |
Saturated Fat |
1g |
Cholesterol |
4600mg |
Sodium |
50mg |
Total Carbohydrate |
6g |
Dietary Fiber |
2g |
Sugars |
2g |
Protein |
29g |
Exchanges |
1/2 Carbohydrate 3 Lean meat |
