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   Fats & Oils

With all the bad press fat has gotten over the last couple of decades, most Americans have concluded that just limiting fats makes a diet healthy. This was a major mistake. While limiting saturated fat (meat- and dairy-derived) and avoiding trans fats (manmade hydrogenated and partially hydrogenated oils) as completely as possible is important, the Mediterranean oils, including olive oil and omega-3 fish oils, appear to be good for both our blood vessels and our waistlines.

There is no advantage to low-fat diet dressings that substitute sugars and starches for healthful oils. Along with a healthy oil, the vinegar in vinaigrette and oil-and-vinegar dressings is acidic and helps slow digestion. This lowers the glycemic index of the whole meal. Remember that nuts are also excellent sources of good fats and have been shown to help prevent heart attacks and strokes.
 Fats
Portion
Total
Carbs (g)
Total
Sugar (g)
Total
Fats (g)
 Recmmd.
Light and reduced-fat spreads - Benecol-type regular spread
1 Tbsp
0
0
9
Good
Light and reduced-fat spreads - Benecol-type, light spread
1 Tbsp
0
0
5
Good
Light and reduced-fat spreads - Butter substitutes, butter buds or sprinkles
1 Tbsp
0
0
1
Good
Light and reduced-fat spreads - Cooking Spray
2-3 second spray
0
0
1
Good
Mayonnaise - Dairy-free (soy-based, eggless)
1 Tbsp
1
0
4
Good
Mayonnaise - Regular
1 tsp
0
0
4
Good
Other fats - Avocado
2 Tbsp
2
0
4
Good
Other fats - Olives, green, stuffed
10 large
0
0
5
Good
Other fats - Olives, ripe black
8 large
2
1
5
Good
Mayonnaise - Light
1 Tbsp
1
0
5
Limited
Mayonnaise - Regular
1 Tbsp
0
0
11
Limited
Miracle Whip-type salad dressing - Fat-free
1 Tbsp
2
2
0
Limited
Miracle Whip-type salad dressing - Light
1 Tbsp
2
2
3
Limited
Miracle Whip-type salad dressing - Regular
2 tsp
1
1
5
Limited
Miracle Whip-type salad dressing - Regular
1 Tbsp
2
1
7
Limited
Other fats - Coconut milk, canned, unsweetened
1 Tbsp
0
0
4
Limited
Other fats - Coconut, shredded, unsweetened
2 Tbsp
1
0
5
Limited
Butter and margarine - Light, 40%
1 tsp
0
0
2
Very Limited
Butter and margarine - Light, 40%
1 Tbsp
0
0
6
Very Limited
Butter and margarine - Whipped butter, light
1 tsp
0
0
1
Very Limited
Butter and margarine - Whipped butter, light
1 Tbsp
0
0
4
Very Limited
Butter and margarine - Whipped butter, regular
1 tsp
0
0
3
Very Limited
Butters, other - Garlic butter
1 Tbsp
0
0
11
Very Limited
Light and reduced-fat spreads - Country Crock-type, light
1 Tbsp
0
0
5
Very Limited
Light and reduced-fat spreads - I can't Believe It's Not Butter!-type, light
1 Tbsp
0
0
6
Very Limited
Light and reduced-fat spreads - Parkay-type, tub, light, soft
1 Tbsp
0
0
6
Very Limited
Light and reduced-fat spreads - Weight Watchers-type, light
1 Tbsp
2
0
4
Very Limited
Butter and margarine - Light, 40%
2 Tbsp
0
0
11
Avoid
Butter and margarine - Regular
2 Tbsp
0
0
22
Avoid
Butter and margarine - Regular
1 pat
0
0
4
Avoid
Butter and margarine - Regular
1 stick (1/2 cup)
0
0
92
Avoid
Butter and margarine - Regular
1 Tbsp
0
0
12
Avoid
Butter and margarine - Regular
1 tsp
0
0
4
Avoid
Butter and margarine - Whipped butter, light
2 Tbsp
0
0
7
Avoid
Butter and margarine - Whipped butter, regular
1 Tbsp
0
0
8
Avoid
Butter and margarine - Whipped butter, regular
1/2 cup
0
0
60
Avoid
Butters, other - Clarified butter (ghee)
1 Tbsp
0
0
14
Avoid
Butters, other - Clarified butter (ghee)
2 Tbsp
0
0
28
Avoid
Butters, other - Sweet cream butter, stick
1 Tbsp
0
0
10
Avoid
Butters, other - Sweet cream butter, tub
1 Tbsp
0
0
9
Avoid
Lard and animal fat - Bacon grease
1 tsp
0
0
5
Avoid
Light and reduced-fat spreads - Country Crock-type, regular
1 Tbsp
0
0
7
Avoid
Light and reduced-fat spreads - I can't Believe It's Not Butter!-type, regular
1 Tbsp
0
0
10
Avoid
Light and reduced-fat spreads - Parkay-type, squeeze bottle
1 Tbsp
0
0
9
Avoid
Light and reduced-fat spreads - Parkay-type, stick or tub, 1/3 less fat
1 Tbsp
0
0
7
Avoid
Mayonnaise - Fat-free
1 Tbsp
3
0
0
Avoid
Vegetable shortening - Conventional-type
1 cup
0
0
205
Avoid
Vegetable shortening - Conventional-type
1 Tbsp
0
0
13
Avoid
Vegetable shortening - Conventional-type
2 Tbsp
0
0
28
Avoid

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