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Guide to Diabetes

High Fat Foods & Oils

Having diabetes increases your chances of developing heart problems so it is important to try and follow a low fat diet to keep your heart healthy and to help you to lose weight if necessary. Fat is the most concentrated source of calories so where possible try to reduce your intake through making lower fat choices.


If you are trying to lose weight, reducing your fat intake on a daily basis will help you to reach your goal.

Where possible:

  • Grill, bake, dry roast, boil, or steam your food
  • Use less oil in cooking, even if you use olive, sunflower, corn or vegetable oil. They are all equally high in fat and calories
  • Instead of pouring oil into a pan, measure the oil, using a spoon
  • Reducing your oil intake can help you to lose weight e.g. if you use 1 litre of oil per month, try to make the oil last longer e.g. 2 months
  • When you use less fat in cooking you may find the taste changes. Try adding more spices e.g. ginger, garlic, chilli’s or other spices to help improve taste.
Suggestions for reducing your fat consumption where possible try to:
  • Use a non stick pan to reduce the amount of oil needed in cooking
  • Opt for a poly/monounsaturated spread, preferably a low fat variety e.g., Diet Flora, Bertolli Light or supermarket’s own light brands  
  • Remove skin from chicken before cooking, as this is where the fat is
  • Remove any visible fat from meat
  • Limit takeaways as these are very high fat
  • Limit intake of pastry based foods as these are high fat e.g. pork pies, sausage rolls, pasties
  • Limit your intake of high fat savoury foods such as crisps, nuts, biscuits, Bombay mix, ghantia, sev
  • Limit you intake of cheese as this a high fat food. Try low fat alternatives eg reduced fat hard cheese, Edam or cottage cheese.
  • Remember that these products have a reduced amount of fat compared to the higher fat alternative but they a usually still a high fat food
  • Many salad dressings, salad creams or mayonnaise are high in fat. Choose low fat varieties and limit the amount used or try balsamic vinegar or lemon juice instead.

Recommended Guide and how you can keep to this or lower

The maximum amount of fat that you should be eating is as follows:


  • Women: Fat 70g, Saturated fat 20g daily
  • Men: Fat 95 g, Saturated fat 30g

Remember all oils are 100% fat

"Reduced fat"  ‘low-fat’ or ‘reduced fat’  Terms such as ‘low’, ‘reduced’, and less than’ are widely used on food labels - but what do they really mean?


Types of Fats

Information leaflet about, Fats, transfat, saturated fats and unsaturated fats Download Document