The Vegan Diet How-To Guide for Diabetes

The Physicians Committee

The Vegan Diet How-To Guide for Diabetes

Step 2. Avoiding Added Vegetable Oils and Other High-Fat Foods

Although most vegetable oils are in some ways healthier than animal fats, you will still want to keep them to a minimum. All fats and oils are highly concentrated in calories. A gram of any fat or oil contains nine calories, compared to only four calories for a gram of carbohydrate. Here are some tips for cooking without oils:

  • Cook with vegetable broth or water
  • Steam instead of fry
  • Use nonstick cooking spray
  • Top salads with nonfat dressings
  • Use spices instead of added oils to flavor foods.
  • Use mustard instead of mayonnaise on sandwiches
  • Use bean spreads, hummus, or jam instead of margarine
  • Use applesauce in baked recipes
  • Read package labels. It is best if a serving of food has only about two grams of fat.

A diet that eliminates added oils is not a no-fat diet. There are traces of vegetable oils in vegetables, beans, whole grains, and fruits; these are necessary for health.

no hamburger or friesAvoid Foods Fried in Oil

This means avoiding French fries and onion rings.

lemonsAvoid fatty or oily toppings: Typical salad dressings are out. Acceptable toppings include nonfat dressings, lemon juice, or apple cider vinegar. 

Avoid Avocados, Olives, and Peanut Butter