For those with diabetes, the thought of including fats in your diet may seem surprising, but not all fats are harmful. In fact, some fats are actually beneficial for managing blood sugar levels and overall health. The key lies in choosing healthy fats — specifically, 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.
- Avocado: Naturally free from sugar and high in fibre, as well as healthy monounsaturated fats, avocados are a standout fruit. They provide a good source of healthy fats, along with magnesium and other essential nutrients. Magnesium plays a crucial role in regulating insulin sensitivity, which is why it’s important for diabetics to include magnesium-rich foods, like avocados, in their diet.
- Nuts: If you’re looking for a low-carbohydrate, high-fibre food rich in magnesium, plant-based protein, and healthy fats, look no further than nuts. Regardless of whether you have diabetes, nuts are a nutritious snack, available in a variety of flavours, shapes, and sizes. They have minimal impact on blood sugar levels and can help reduce the glycaemic response to carbohydrates when consumed alongside carb-rich foods. This makes them a useful tool in helping people with diabetes maintain more stable blood sugar levels.
- Sardines: According to the American Diabetes Association, omega-3 fatty acids—abundant in sardines and other oily fish — support heart health. These fats help improve insulin sensitivity, reduce inflammation, and benefit the cardiovascular system. The Association’s Standards of Medical Care in Diabetes recommend eating fish, especially fatty varieties like sardines, at least twice a week.
- Tahini: Made from ground sesame seeds, tahini is commonly used in dishes like hummus and salad dressings, but can also be incorporated into baked goods. It’s rich in polyunsaturated fats and lignans — bioactive plant compounds that have been found to enhance insulin release. Studies show that sesame consumption is linked to lower fasting blood sugar levels compared to those who don’t include it in their diet.
- Olive Oil: Olive oil is packed with bioactive compounds and monounsaturated fatty acids, both of which offer numerous health benefits. Regular consumption has been linked to lower haemoglobin A1C levels (a blood test that reflects average blood sugar levels over three months) and reduced fasting glucose levels, which is beneficial for those seeking better control over their blood sugar.
