The Benefits of Healthy Fats in a Diabetic Diet

Benefits of Healthy Fats

For the benefits of healthy fats in a diet for someone with elevated blood sugars and type 2 diabetes, it’s important to focus on whole food sources of saturated, polyunsaturated, monounsaturated fats, while avoiding trans fats. Here are some examples of healthy fats:

1. Avocado: A great source of heart-healthy monounsaturated fats, fibre, and various vitamins and minerals.
2. Nuts and seeds: Almonds, walnuts, flaxseeds, and chia seeds are all good sources of healthy fats and fibre, which can help improve blood sugar control and overall health.
3. Fatty fish: Salmon, mackerel, and sardines are all rich in omega-3 fatty acids, which have anti-inflammatory properties and may improve insulin sensitivity.
4. Olive oil: A great source of heart-healthy monounsaturated fats, which have been shown to reduce inflammation.
5. Coconut oil: a saturated fat, contains medium-chain triglycerides (MCTs), which are readily metabolized by the body and help improve insulin sensitivity.
6. Grass-fed butter or ghee are saturated fats rich in conjugated linoleic acid (CLA) and vitamins A, D, and K2.

It also helps to focus on whole food sources for healthy fats and to balance fat intake with protein and fibre, for optimal blood sugar control and overall health.

You may be wondering about the benefits to your health and diet if you have pre-diabetes or type 2 diabetes. One of the biggest benefits is that healthy fats improve blood sugar control by slowing down the absorption of glucose from carbohydrates, which can help prevent blood sugar spikes and improve overall blood sugar control. Fat is also very satiating and takes longer to digest than carbohydrates and protein, which can help you feel fuller longer and reduce the risk of overeating.

Healthy fats reduce inflammation and fats, such as omega-3 fatty acids found in fish, nuts, and seeds, have anti-inflammatory properties that can help reduce chronic inflammation in the body. Inflammation is a risk factor for developing type 2 diabetes and its related complications. Some healthy fats, such as  fats found in avocados, nuts, seeds, and fatty fish, are good for overall heart health.

Studies have shown that diets low in carbohydrates, higher in healthy fats and protein can help improve insulin sensitivity, which is important for blood sugar regulation and metabolic health. Also, fat is required for the absorption of certain vitamins and minerals in order to be properly utilized by the body. Adding healthy fats to your diet can help improve nutrient absorption and overall nutrient balance.

Avoid Unhealthy Fats

Unhealthy fats should be avoided by everyone, regardless of your metabolic health. If you consume a whole food diet, you will avoid these. Here’s two kinds of fat to avoid and where you’ll find them:

• Trans fats: These are artificial fats that are often found in processed foods like fried foods, baked goods, and margarine. Trans fats have been shown to increase inflammation, raise LDL (bad) cholesterol, and decrease HDL (good) cholesterol, which can increase the risk of heart disease and worsen insulin resistance.
• Highly processed vegetable oils: Oils like canola, soybean, corn, and sunflower oil are often used in processed foods and are high in omega-6 fatty acids. While omega-6s are important for health, excessive intake can promote inflammation, which can worsen insulin resistance and increase the risk of chronic diseases like heart disease and type 2 diabetes.

The All Important How-To:

By now I am sure you are wondering how the heck you’re supposed to get those good healthy fats into your diet! Well, I’ve got you covered! Check out the list below:

• Use olive oil or avocado oil to sauté vegetables or in salad dressings.
• Add avocado to smoothies, salads, or as a topping on toast.
• Snack on nuts and seeds, such as almonds, walnuts, pumpkin seeds, or sunflower seeds.
• Use fatty fish, like salmon, char, trout, mackerel, or sardines, in salads, or as a main dish..
• Use nut butters, like almond or peanut butter, as a dip for fruits or veggies.
• Choose grass-fed or pasture-raised meats, which tend to have more healthy fats than conventionally raised meat.
• Cook with coconut oil, which can be used in baking, cooking, and frying.
• Add chia seeds or ground flaxseed to smoothies, or low carb yogurt.

Healthy fats are beneficial for everyone, especially those with elevated blood sugars! While low carb is higher in fat, it’s still important to moderate fat intake and focus on a balanced diet that includes plenty of protein and fiber from whole foods. You can over consume fat and you really want to burn your body fat, not the fat you eat. Add enough to make your meals tasty.