Which Are The Best Healthy-Fat Foods For Diabetes?

Zaid Siddiqui

, Health A2Z

Diabetes is one of the most prevalent causes of mortality across the world; according to the IDF Diabetes Atlas, around 10.5% of the adult population aged between 20 – 79 years survive with diabetes, of which almost half are unaware that they have diabetes.


Various researchers predict that by the end of 2023, approximately 783 million people will be living with diabetes. The dissemination is progressively rising in low and middle-income countries as compared to high-income countries.


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Diabetes is among the main contributors to the development of several adverse conditions that cause blindness, kidney failure, heart attacks, strokes, and lower limb amputation. Type 2 diabetes is one of the most common forms; over 90% of people are living with type 2 diabetes. Urbanization, an aging population, decreasing levels of physical activity, and increasing overweight and obesity prevalence are the critical contributors to the rise of type 2 diabetes.


Due to the rapid growth of diabetic patients every year, there are various healthcare initiatives that highlight the challenges and, more importantly, the solutions to scaling up access to diabetes medicines and changes in lifestyle. Most importantly, such initiatives discuss topics ranging from the global diabetes compact, which directs global efforts to lower the risk of diabetes, provides access to medication and care, and encourages people to change their lifestyles or establish a healthy diet to lower the risk of diabetes. Despite several medications and treatments, there are various dietary supplements that help in avoiding diabetes. This blog delves into the world of healthy-fat foods for diabetes and looks at their benefits and how they can be included in a diabetes-friendly diet.


Keep scrolling to learn more!


What Is Diabetes?


It is a condition in which your blood glucose level rises abnormally, and as a result, your body isn’t able to supply glucose to your blood cells. Typically, this situation arises when your body doesn’t produce enough insulin. In this way, this condition impedes the functioning of other body organs. Damage to the eyes, kidneys, nerves, and heart are some of the risk factors that are associated with diabetes.


There are four major types of diabetes:


1. Type 2 diabetes: In this condition, the path of glucose becomes disrupted.


2. Type 1 diabetes: It is a chronic condition in which the pancreas doesn’t produce enough insulin.

3. Prediabetes: This form of diabetes is less dangerous as compared to type 2 diabetes, in which the blood sugar level becomes very high.

4. Gestational diabetes: Mostly pregnant women become the victims of this form of diabetes, in which the blood sugar level rises abnormally.

Fats are the major source of carbohydrates that play a vital role in diabetes management. Nevertheless, it is very important to take the right amount or the right type of fat to balance the blood sugar level in your body.

What Is Fat?


Fats are also called fatty acids or lipids, which are made up of a combination of three molecules called “triglycerides.” It is the most vital component of a balance that stimulates insulin production and lowers the risk of high blood sugar in your body.


Fats are also called ‘fatty acids’ or ‘lipids.’ Fats in our body are made up of three molecules joined together. This three-molecule structure is called a “triglyceride.” There are four main types of fat: saturated, trans, monounsaturated, and polyunsaturated. However, the choice of taking the right fat can save you from various future problems, including diabetes. According to the ADA (American Diabetes Association), monounsaturated and polyunsaturated fats are the best forms that can lower the risk of diabetes in humans.


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Best Healthy-Fat Foods For Diabetes



Avacado is the most vital source of monosaturated fat, which can improve your overall health. Furthermore, adding avocado to your diet can help people lose weight. It also helps to lower cholesterol levels, improve insulin sensitivity, and offer a good dose of fiber, promoting satiety and stable blood sugar levels.




Sardines are not only delicious but also excellent sources of omega-3 fatty acids. These fats contribute to heart health and may help lower the risk of diabetes-related complications.



Nuts And Seeds:

Almonds, walnuts, chia seeds, and flaxseeds are packed with healthy fats, fiber, and essential nutrients. They make for convenient snacks that can help control blood sugar levels.



Olive Oil:

A staple in the Mediterranean diet, extra virgin olive oil is a powerhouse of monounsaturated fats and antioxidants. It’s a versatile option for cooking or drizzling over salads.




Tahini is high in polyunsaturated fats and lignans, which are bioactive plant compounds that have been shown to improve insulin secretion.



Dark Chocolate:

Indulging in moderation, dark chocolate with at least 70% cocoa content can provide a satisfying sweet treat. It contains flavonoids and monounsaturated fats, offering potential benefits for heart health.




Including healthy fats in a diabetes-friendly diet not only adds flavor but also improves overall health. Individuals with diabetes can create a satisfying and sustainable approach to managing their health by making mindful choices and incorporating these nutrient-rich options. As always, consulting with healthcare professionals, or dietitians, is essential for tailoring dietary choices to individual needs and ensuring a well-rounded approach to diabetes management.



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