Healthy Diabetes-Friendly Salad Dressings (Recipes & Products) (2024)

FAQs

What is the healthiest salad dressing for diabetics? ›

Generally speaking, the healthiest salad dressing will be a vinaigrette like balsamic or oil and vinegar, while Caesar, ranch or anything with the word “creamy” will be the unhealthiest. The exception? We like products made with healthy swaps—think Greek yogurt in place of mayo or heavy cream.

Yes, we're talking about oil and vinegar. More specifically, extra-virgin olive oil (EVOO) and apple cider or red wine vinegar. “Olive oil and vinegar dressing offers the most potential benefit for those with prediabetes or diabetes,” notes integrative medicine physician Irina Todorov, MD.

Mayonnaise for Healthy Fat

But if you choose one made with healthy fat (such as olive oil), and make sure you stick to just one serving or less as described on the nutrition label, it can be a diabetes-friendly choice. To avoid overdoing this condiment, always measure it before you spread it.

A tuna salad recipe for people with diabetes is not really different than a recipe for someone without diabetes. Typical tuna recipes will use canned tuna, mayonnaise, chopped celery and or chopped onion. To cut back on the saturated fat and total fat, fat reduced mayonnaise can be substituted.

Yes, a person with diabetes can eat mayonnaise. Mayonnaise has less than a single gram of carbohydrates per tablespoon. But with 10 grams of total fat (1.6 grams of that coming from saturated fat) it can be considered high fat. So you may want to limit the amount of mayonnaise you eat or find an alternative.

Caesar dressing. Made up of mayonnaise, cheese, salt and oil (and all too often, anchovies), Caesar tends to be one of the least healthy options out there. Those ingredients cause it to be high in both saturated fats and sodium.

Olive Oil and Vinegar

Most olive oil-and-vinegar dressings have zero net carbs, which is why they're recommended for followers of the keto diet.

Apple cider vinegar is generally safe for people with diabetes when it's consumed in moderate amounts, such as a few tablespoons or less daily. People with diabetes can consume apple cider vinegar as the risk of adverse effects is low for them.

Is peanut butter good for people with diabetes? In moderation, eating regular peanut butter (not low-fat) should be fine for people with diabetes. Low-fat peanut butter should be reduced or avoided. This is because the fat content of low-fat peanut butter can be replaced with sugar and result in more carbohydrates.

Is Oatmeal good for a diabetic? ›

A cup of cooked oatmeal (1/2 cup of dried oats) contains approximately 30 grams of carbs, which can fit into a nutritious meal plan for people with diabetes. Oatmeal is high in fiber and nutrients but low in saturated and trans fats and sugar and can help you maintain a healthy blood sugar level.

Diabetes Management

Balsamic is one of several types of vinegar thought to limit spikes in blood glucose levels. One study suggests that, if taken in moderation prior to eating, vinegar can help people with type 2 diabetes better manage their blood sugar.

Watch out for super-creamy dressings such as ranch and bleu cheese — the ADA lists these as foods to avoid — and limit your intake of low-fat creamy dressings, such as light ranch, to occasional treats.