Exchange List Fats and Oils for Diabetes

Fats are found in nuts, cooking oils and cooking fats. The nuts also have some proteins, but should be considered for Fat Exchange only.

Trans-fats (Vanaspati, Dalda, Hard margarines) should be avoided.

Saturated fats (Ghee, butter, coconut oil) may be used in moderation

Nuts and Seeds

Almonds (dry roasted): 6
Cashews (dry roasted): 1 Tablespoon
Pecans: 2
Peanuts: 20 small, 10 large, 15 average
Pine nuts: 2 Tablespoons
Walnuts: 2
Sunflower seeds (no shell): 2 Tablespoons
Pumpkin seeds: 1 teaspoon
Desiccated coconut: 2 Tablespoons

Cooking Oils

(corn, cottonseed, safflower, soybean, sunflower, olive, peanut): 1 teaspoon
Butter, Margarine, Mayonnaise: 1 teaspoon
Heavy whipping cream: 1 Tablespoon
Sour Cream: 2 Tablespoon
Cream Cheese: 1 Tablespoon
Sal pork: ¼ oz
Bacon: 1 Slice

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