There are seven eating patterns recommended for people with prediabetes and diabetes that can help manage blood glucose (blood sugar) and provide the body with energy, vitamins, and minerals. One of them is the low-fat eating pattern, which also assists with weight loss and can help to prevent diabetes if you don’t already live with it.
A low-fat eating pattern limits the grams of fat you eat to about 30% of your total calories. It also keeps saturated fat (the fat found in animal products like cheese, high-fat meat, butter, and cream) to no more than 10% of your total calories.
For example, if you are following a 2,000-calorie diet, you would eat no more than 66 grams of total fat per day and less than 22 grams of saturated fat.
Starting to Use a Low-Fat Eating Pattern for Your Eating Plan
Meals in the low-fat eating plan are centered around non-starchy vegetables, lean proteins, starchy vegetables, beans, fruits, whole grains, and low-fat and non-fat dairy.
Get started by:
- Swapping some high-fat sources of protein, like full-fat dairy (cheese, milk, yogurt, and cream), for low- and non-fat options.
- Limit red meat and high-fat processed meat, like hot dogs, sausage, and bacon, and choose skinless white meat chicken/turkey or beans instead.
- Eat more plant-based foods like beans, lentils, and whole grains.
- When you’re cooking, swap butter, cream, and oils with herbs and spices, which give flavor without added fat and calories. Ways to cook without adding fat are:
- Steaming
- Baking
- Grilling (using a non-stick vegetable spray)
- Broiling
- Boiling
- When prepping meals, use the Diabetes Plate:
- Fill half of your plate with non-starchy vegetables
- Fill one-quarter of the plate with lean protein
- Fill one-quarter of the plate with a quality carbohydrate food on the low-fat eating pattern (see the Quality Carbohydrates section below for some examples)
Non-Starchy Vegetables
Non-starchy vegetables are very low in fat. Non-starchy vegetables include:
- Broccoli
- Cauliflower
- Carrots
- Green beans
- Tomatoes
- Cucumbers
- Celery
- Onions
- Bell peppers
Lean Proteins
Protein sources should be lean options (with plant-based proteins being very lean sources) that include:
Plant-based proteins like:
- Beans
- Lentils
- Edamame
- Tofu
Lean animal protein like:
- Skinless white meat chicken
- Skinless Turkey breast
- Lean cuts of pork like tenderloin or pork chops
Fish like:
- Founder
- Sole, tilapia
- Shrimp
- Scallops
- Crab
- Tuna
Quality Carbohydrates
Quality carb sources include:
Starchy vegetables like:
- Peas
- Corn
- Potatoes
- Butternut and acorn squash
Fruits like:
- Berries
- Bananas
- Papayas
- Grapes
- Pears
- Apples
- Oranges
Whole grains like:
- Oats
- Barley
- Bulgar
- Farro
- Quinoa
- Whole grain pasta
- Brown rice
- Whole grain bread
- Whole grain crackers
Low-fat and non-fat dairy like:
- Low-fat and non-fat milk
- Low-fat and non-fat yogurt
Ideas for a Low-Fat Eating Plan
Try these recipes in your eating plan that work with a low carb eating pattern:
- Egg White & Vegetable Egg Breakfast Burrito
- Ginger Infused Oatmeal
- Pear and Cottage Cheese Toast
- Baked Chicken Empanadas
- Lentil Sloppy Joes
- Salmon and Arugula Wraps
- Sheet Pan Cheesy Mini Meatloaves with Bell Peppers & Onions
- Low Carb Artichoke Chicken Wraps
- Grilled Tilapia with Crunchy Corn Salsa & Arugula
Stay Connected
Be sure to check out all the recipes on Diabetes Food Hub and create an account so you can save recipes to try later. You can even create and print a grocery list to bring with you to the grocery store.
