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5 Best Healthy Fats to Eat If You Have Diabetes
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5 Best Healthy Fats to Eat If You Have Diabetes

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Certain fats are actually beneficial for blood sugar management and overall health.

If you're looking for a low-carb, high-fiber food that's rich in magnesium, plant-based protein, and healthy fats, look no further than nuts.

If you’re looking for a low-carb, high-fiber food that’s rich in magnesium, plant-based protein, and healthy fats, look no further than nuts.

For people with diabetes, the idea of ​​including fats in their diet may seem surprising, but not all fats are harmful. In fact, some fats are actually beneficial for blood sugar management and overall health. The key is choosing healthy fats, especially unsaturated fats such as monounsaturated and polyunsaturated fats. These not only support healthy cholesterol levels but also help the body absorb important vitamins and provide essential energy.

Curious about which fats to add to your diet? Here’s a look at 5 healthy fats to include in your meals.

  1. LawyerNaturally sugar-free and high in fiber, as well as healthy monounsaturated fats, avocados are a remarkable fruit. They are a good source of healthy fats, as well as magnesium and other essential nutrients. Magnesium plays a crucial role in regulating insulin sensitivity. This is why it is important for diabetics to include foods rich in magnesium, such as avocados, in their diet.
  2. NutIf you’re looking for a low-carb, high-fiber food that’s rich in magnesium, plant-based protein, and healthy fats, look no further than nuts. Whether you have diabetes or not, nuts are a nutritious snack, available in a variety of flavors, shapes and sizes. They have a minimal impact on blood sugar and can help reduce the blood sugar response to carbohydrates when consumed with foods high in carbohydrates. This makes it a useful tool for helping people with diabetes maintain more stable blood sugar levels.
  3. SardinesAccording to the American Diabetes Association, omega-3 fatty acids, found abundantly in sardines and other fatty fish, support heart health. These fats help improve insulin sensitivity, reduce inflammation, and benefit the cardiovascular system. The Association’s Diabetes Medical Care Standards recommend eating fish, especially fatty varieties like sardines, at least twice a week.
  4. TahiniMade from ground sesame seeds, tahini is commonly used in dishes like hummus and salad dressings, but can also be incorporated into baked goods. It is rich in polyunsaturated fats and lignans, bioactive plant compounds that improve insulin release. Studies show that sesame consumption is linked to lower fasting blood sugar levels compared to those who do not include it in their diet.
  5. Olive OilOlive oil is full of bioactive compounds and monounsaturated fatty acids, both of which provide numerous health benefits. Regular consumption has been linked to lower hemoglobin A1C levels (a blood test that reflects average blood sugar levels over three months) and reduced fasting blood sugar levels, which is beneficial for those looking to better control their blood sugar.