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Healthy Fats for Controlling Blood Sugar

Whether or not you have been diagnosed with diabetes or are just trying to control your blood sugar, you are no doubt interested in a healthy diet. People with high blood sugar and individuals with diabetes run higher risks of cardiovascular problems.

  1. Good Fats, Bad Fats

    • Know the harm that can be done by saturated and trans fats. If you have high cholesterol levels, saturated and trans fats may increase the bad kind of cholesterol, called LDL. High LDL levels are related to insulin resistance, which leads to high blood sugar levels. Saturated fats are usually the ones that are solid at room temperature, such as butter or animal fat. Tropical oils such as coconut, palm and cocoa butter also contain saturated fats. If you have high blood sugar readings together with high cholesterol, your doctor may recommend that you avoid saturated and trans fats as much as possible.
      Other fats, like the omega-3 varieties, have been shown to improve cardiovascular function. Two kinds of omega-3 are found in fish such as salmon, sardines and albacore tuna. You can also take a fish oil supplement in the form of capsules or liquid. Healthy omega-3 fats are found in walnuts, canola oil and flaxseed. Soybeans and vegetables including spinach and kale also contain omega-3.

    Healthy Fats in Your Diet

    • Use omega-6 fats, but in moderation. These are found in vegetable oils, but don't pour lots of salad oil on your food. Too much omega-6 is not good for you. Instead, get these healthy fats from the food you eat. Add a couple of slices of avocado to your meal. They add a rich flavor to salads and taste great with cooked beans. Nuts contain healthy fats. Because it can be easy to overeat them, weigh out individual 1-oz. portions. Another method is to only eat the amount that fits inside your closed hand.
      Healthy fats are also found in olives and seeds. Add 1 tbsp. sunflower, sesame or poppy seeds to fresh fruit or green salads for extra crunch and flavor. Ground flaxseed can be sprinkled over yogurt or blended into a smoothie. Plan to eat different kinds of fish at least twice a week. You could have a tuna salad for lunch one day and then grilled salmon for dinner another day. Avoid adding extra oil by grilling, poaching or baking fish.

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