5 Foods Rich in Healthy Fats for Diabetes

When we think of diabetes and blood sugar level management, carbs get all the attention! But, it is not the only nutrient group to watch out for. Fats are another group of essential nutrients that are required for the proper functioning of the body, including keeping your heart and the cardiovascular system healthy. Eating the right type of fats in adequate quantities is important. Before we learn about 5 foods rich in healthy fats for people with diabetes, we must understand the types of fats and how they affect blood sugar levels.

Fat and Diabetes: What’s the Link?

Fat forms an essential part of a healthy, balanced diet. It is a source of essential fatty acids that our bodies cannot make. Fats are important as they help absorb vitamins A, D and E. When your body does not produce enough carbohydrates, fats may be converted into energy. Any excess or unused carbohydrates that you consume are also converted into fats.

 Fats have a higher calorie per gram; therefore, you must be mindful of your portions. The daily required quantity of fat for Indians is around 20 and 40 g/person/day based on the individual’s physical activity.

20 and 40 g/person/day based on the level of physical activity

Speaking of fat, there are four main types of the nutrient:

• Saturated fat
• Trans fat
• Monounsaturated fat
• Polyunsaturated fat

The American Diabetes Association (ADA) recommends people with diabetes include more monounsaturated and polyunsaturated fatty acids in their diet while limiting their intake of saturated and trans fats.

Among the several factors that influence the development and complications of type 2 diabetes, dietary composition and portions are vital. Dietary fats have been found to influence glucose metabolism, modify enzyme activity, and influence the working of insulin. It has been found that replacing saturated fats and trans fats with unsaturated fats can help improve insulin sensitivity.

Consuming healthy fats also slows down carbohydrate metabolism, increasing stomach fullness and reducing the spike in blood sugar levels that is common after consuming high-carb foods.

5 Foods Rich in Healthy Fats

Now that we know how and why healthy fats are important for people with prediabetes and diabetes, here are 5 foods rich in them!

#1 Fatty fish

Fatty fish are one of the richest sources of unsaturated and omega-3 fatty acids. These fats play an important role in maintaining heart and brain health. A few options of fatty fish that you can use in your diet include mackerel (bangda), herring (Hilsa), trout (raiamas), sardines and salmon. These fish are best eaten freshly prepared as gravies or in broths. You must exercise caution by avoiding deep frying fish. Deep frying causes a breakdown of the healthy omega-3 fatty acids, and you won’t benefit from it.

#2 Seeds

Seeds are fibre-rich, healthy fats like omega-3 and omega-6 and other vitamins and minerals. A few of them that are recommended for people with diabetes for their fibre and healthy fat content are chia seeds, flax seeds, pumpkin seeds and sunflower seeds. 

Though these seeds are small in size, ones like chia seeds are the richest plant-based sources of omega-3 fatty acids. You can add these seeds to your morning breakfast, over unsweetened yoghurt or to your gravies and bhajis for that extra crunch and flavour.

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#3 Nuts

Besides seeds, another rich source of dietary fibre and healthy fat are nuts like walnuts, almonds, cashews, and nut butter. Nuts are also rich in proteins, minerals, phytosterols and antioxidants that prevent conditions like type 2 diabetes and cardiovascular diseases. 

You can add these nuts to your daily diet as snacks, to your morning breakfast, stir fries and bhajis for flavour, health and texture. Since nuts are high in fibre content, they keep you feeling full for longer, reducing your caloric intake and reducing a spike in your blood sugar levels.

#4 Olive oil

Olive oil is one of the healthiest oils available and is loaded with monounsaturated fatty acids that are good for your heart health. Besides healthy fats, olive oil also contains vitamins E and K and strong antioxidants that lower inflammation in the body. Several studies have shown olive oil is beneficial for preventing and managing type 2 diabetes.

While olive oil may be a bit expensive, you can also opt to use mustard oil loaded with polyunsaturated fatty acids, monounsaturated fatty acids, vitamin E and other minerals.

#5 Avocado

Avocados are rich in a monounsaturated fatty acid called oleic acid which provides several health benefits, like anti-inflammatory properties. Besides healthy fat, avocados are also rich in fibre, potassium and vitamins.

Avocados are a great addition to your salads, whole-wheat chapati rolls for snacks or to your one-pot vegetable bowls for lunch or dinner.

FitterTake

Fat is an essential macronutrient which your body requires to function normally. However, at the same time, it is important to watch out for the right type of fats to consume and in adequate quantities. Fats are high-caloric food items, and consuming unhealthy fats can do more harm than good, especially for people with heart diseases and metabolic conditions like type 2 diabetes. 

If you have diabetes and wish to learn more about managing it effectively with your dietary choices, speak to our expert nutritionists at Fitterfly today! You can also sign up for Fitterfly’s Diabetes Care Program, which is science-backed, technology-driven and expert-guided to provide comprehensive diabetes management personalised for you.

Need more information? Speak to us today!