Fat for Diabetes Health

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Fat for Diabetes Health

In recent years as we all ran in terror from fat, or felt guilty when we didn’t it was a classic case of throwing the baby out with the bathwater. To be fair, the mantra from all things diet in the medical world was “eat low fat”.

We now know that some fats, particularly omega 3’s, are hugely important to our health and healing, right from the development of a babies brain to having a healthy old age and all the years in between. And incredibly they are very useful in helping in a weight loss plan also.

Unfortunately many people have not been eating these healthy fats, thinking they were doing the right thing for health reasons. Yet omega 3’s come under the essential fatty acid banner, which basically means they are essential to our health and we need to get them from food as we cannot make them ourselves.

Also, it cannot be ignored that those countries that consume the highest amounts of omega-3 fish have some of the lowest rates of T2 diabetes, metabolic syndrome and other chronic illnesses.


They have so many benefits; Diabetes features strongly here.

Omega-3’s really do count in the reversal and prevention of T2 diabetes and in heart disease. The key advantage to people with diabetes would appear to be the reduction in complications particularly heart disease, circulatory issues, cognitive function (sharp brain and memory) hormone balance and general anti-aging properties.

Other great reasons to include Omega 3’s in our diet are helping to control blood clotting and in brain health. This is important in the prevention of stroke and may also be beneficial to help  avoid Alzheimer’s disease. This we need to be mindful of as there is evolving evidence that is suggesting that there is a link between T2D and Alzheimer’s or dementia.

But this is not just for diabetes health and related complications, omega 3’s are great for all of the family. Other amazing benefits include:

  • Reducing inflammation, particularly great if you suffer from painful joints.
  • Reduced cancer risk; there are studies to show that the risk of cancer is reduced in people who consume omega-3 fish at least twice a week.
  • Raised level of a hormone called adiponectin, which helps to burn sugar as opposed to storing it as fat.


Seriously can you believe many of us were avoiding all of these benefits during the low fat folly.


While you can take supplements it’s always best to take them in your food and supplement if necessary. Make sure you research it as quality is really important here and many supplements are of poor quality and may even be harmful. Remember oil can go rancid.


We should be including them in our diets every day and there is a great variety to choose from.

The best fish sources are the smaller fish, such as:

  • Anchovies
  • Small mackerel
  • Sardines
  • Salmon


Other great plant sources of Omega-3’s are:

  • Flaxseeds are a great source of omega-3. Grinding them in a coffee grinder and adding them to food is the easiest way to take them.
  • Chia seeds, which contain even more than flaxseed
  • Pumpkin seeds (also high in magnesium, good for diabetes)
  • Walnuts – eat a handful a day.


Green leafy vegetables often don’t get credit for omega 3’s but broccoli, kale and spinach all contain this essential nutrient but not in the same quantities as the foods mentioned above. However take this as yet another great reason to eat lots of them for so many other benefits also.

Some salmon coated with chia seeds on a bed of greens will pack a powerful punch for your health. Another essential ingredient to live long and live strong.

While omega 3’s are generally considered to be king of the fats there are other healthy fats that really count when it comes to our health. Olive oil in particular has been found to be beneficial for heart health and inflammation in many robust scientific studies.

Embrace your health fats and your body will surely thank you for it!

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