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Prevent diabetes by choosing healthy fats

Suffering from diabetes doesn't mean that one should avoid fats. Read to know which fats are good for diabetics and their health.

Written by Bhavyajyoti Chilukoti |Updated : August 4, 2014 4:26 PM IST

Healthy fatsWhat can I eat? This is one of the questions that almost every individual tends to ask their doctor on diagnosis of diabetes. And the answer usually starts off with fruits and vegetables, which acquires a top place (in fact they are the first and best bet), followed by healthy whole grains, lean meats and fish. While, foods that need to be eliminated from the diet include those rich in fats (oils) and the ones containing high sugar content. Unfortunately, most diabetics are unaware that the types of fats that one chooses also plays a key role in lowering the blood sugar levels. Read more about diet, natural remedies and prevention of diabetes.

While Trans fats, saturated fats and cholesterol are considered to be unhealthy fats; monounsaturated fats, polyunsaturated fats and omega-3 fatty acids are regarded to be the healthy ones. Many research studies have proved that monounsaturated fatty acids (MUFA) are particularly important for controlling and prevention of type2 diabetes [1, 2]. These healthy fats regulate blood sugar by reducing insulin resistance and lowering the visceral fat, which is found to be strongly related with prediabetes and diabetes.

Foods that contains healthy (good) fats are olive oil, nuts (almonds, cashews and walnuts), avocado, canola oil, flaxseed (alsi) oil, sesame seeds, peanut oil, pumpkin seeds, soybean oil and fish (mackerel, salmon, sardine). Replace the unhealthy fats with the healthy ones to prevent diabetes and its associated health complications.

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Tip: Be careful as nuts and oil are high in calories (like all other fats).


  1. Ulf Ris rus et al Dietary fats and prevention of type 2 diabetes
  2. M. Parillo et al A high-monounsaturated-fat/low-carbohydrate diet improves peripheral insulin sensitivity in non-insulin-dependent diabetic patients
  3. Fats American Diabetes Association

Image source : Gettyimages

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