The Best Salad Dressings for People with Diabetes

If you have diabetes, you might wonder if salad dressing even has a place in your diet. In fact, dressing is a great way to eat more healthy fats, helping your body absorb the fat-soluble vitamins found in your salad.

Choose dressings made with avocado oil, olive oil or vegetable oils like canola, sunflower and safflower. But stay away from dressing that’s high in saturated fat, which can lead to inflammation and chronic illness, possibly making your diabetes harder to control. (Examples of saturated fats include buttermilk, sour cream, mayonnaise and heavy cream.) Stick to a salad dressing with less than 3 grams of saturated fat per serving.

Beware of fat-free salad dressings, though, as some achieve flavor by adding in lots of sugar. This can drive up the total carbohydrate count of the dressing and throw off your blood sugar management. Choose a dressing with 6 grams or less of total carbohydrate per serving.

Finally, serving size is important to pay attention to. Even if you’ve chosen a dressing full of healthy fats and with no added sugar, it will likely pack a punch in terms of calories. Having more than one serving at a time can lead to weight gain, making diabetes more difficult to control.

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