Fats, Nuts and Seeds

When developing a healthful diet to help manage your diabetes, women and men should aim for the following number of servings of fats, nuts and seeds per day:

• Women: Aim for 3-6 servings per day
• Men: Aim for 3-9 servings per day 

Monounsaturated Fats

• 1 tsp. olive, canola, peanut oil
• 2 tsp. peanut butter
• 5-10 olives or nuts
• 1/8 medium avocado
• 1 Tbsp. sesame seeds  

Polyunsaturated Fats

• 1 tsp. margarine, vegetable oil or mayonnaise
• 1 Tbsp. seeds  

Saturated Fats

• 1 tsp. butter
• 1 Tbsp. cream cheese
• 2 Tbsp. reduced-fat sour cream

• Try to use monounsaturated fats whenever possible. They may reduce high cholesterol and triglyceride levels.
• Use reduced-fat or non-fat products, including margarine, salad dressing, mayonnaise, sour cream and cream cheese spread in moderation. 

• Saturated fats such as:
  • Butter
  • Bacon drippings
  • Cheese
  • Lard
  • Coconut oil
  • Palm oil
• Trans fats