Healthy Fats for Diabetes

Hooray for healthy fats! 

Omega-3 fatty acids are a family of essential fats that promote overall wellness and have multiple health benefits.

These polyunsaturated fats can help prevent a number of diseases like cancer, heart-related illnesses, and Alzheimer’s. 

Omega-3’s have been shown to lower blood pressure, fight inflammation and improve mental health. On top of that, they’re good for our eyes, skin, bones, and brain function. 

If there was a catch, this would be it. The human body is unable to produce omega-3 fatty acids, so we must get them from our diet. Don’t worry, getting the recommended daily omega-3’s is easier than you think.

For general health, aim to get about 500mg, for pregnancy and breastfeeding, from 700-100mg. And experts say consume more than 1g if used to treat health conditions like blood pressure and triglycerides. A supplement may be recommended in these cases.

What foods contain omega-3 fatty acids?

Seaweed & Algae

Types of edible sea vegetables include chlorella, spirulina, sea grapes, sea lettuce, arame, wakame, kelp, kombu, nori, dulse, and Irish moss. 

Nori- most commonly used in sushi rolls.

Brussel Sprouts

One of the best plant sources of omega-3 fatty acids. A half-cup or 78-gram serving contains 135-milligrams of omega-3 content.

Brussel sprouts roasted with olive oil, salt & pepper.

Mackerel & Trout

Although many types of fish will provide you with omega-3 fatty acids, mackerel and trout contain the highest amount of omega-3 content.

Oven-baked trout.


The only nut with a significant amount of omega-3 content with a whopping 2579mg per ounce or 28-gram serving.

Shelled walnuts & unshelled walnuts.

Chia, Flax & Hemp Seeds

These tiny seeds pack plenty of omega-3 content. Try ground flax, chia, or hemp seeds on salads in smoothies or in homemade snack recipes.

From left to right: hemp seeds, chia seeds, flax seeds.

Need help with managing your nutrition as it relates to controlling diabetes? Call us (242) 702-9310.