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.
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.
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.
The only nut with a significant amount of omega-3 content with a whopping 2579mg per ounce or 28-gram serving.
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.
Need help with managing your nutrition as it relates to controlling diabetes? Call us (242) 702-9310.