On the South Beach Diet, sources of trans-fats (such as regular margarine) and saturated fats (such as butter) are to be avoided. Sources of Omega-3 fatty acids (such as salmon and other fatty fish) are encouraged, as are oils high in monounsaturates, such as olive oil. Sources of Omega-6 fatty acids (such as nuts) can also be eaten, but not to excess.
Sources of Oils Most Encouraged on the South Beach Diet
- Olive Oil
- Canola Oil
- Olives
- Avocados
- Walnuts and walnut oil
- Sources of fish oil, such as salmon
- Flax seeds and flax seed oil
- Cooking Sprays
Other Acceptable Sources of Oils on the South Beach Diet
- Nuts and Seeds
- Regular Mayonnaise (full fat)
- Soy-based Mayonnaise
- Trans-fat-free spreads (no partially hydrogenated oils)
Fats and Oils that Should Be Limited on the South Beach Diet
- Corn Oil
- Grapeseed Oil
- Peanut Oil
- Palm Oil or Palm Kernel Oil
- Safflower Oil
- Sesame Oil
- Soybean Oil
- Sunflower Oil
- Light or low-fat mayonnaise with no high fructose corn syrup (avoid fat free mayonnaise)
- Coconut
- Light coconut milk
Fats and Oils to Be Avoided on the South Beach Diet
- Butter, all forms (fat free substitutes such as Butter Buds are OK)
- Lard, bacon grease, and other solid animal fat
- Margarine and other spreads with trans-fats (partially hydrogenated oils)
- Miracle Whip-type salad dressings
- Vegetable shortening
See the Rest of the South Beach Diet Food Lists
