The prevalence of diabetes is not just limited to the elderly, it is a growing concern among teenagers and young people as well. Therefore, everyone should take it seriously. For the unversed, diabetes affects how your body consumes and regulates glucose. It might also result in other health issues if left untreated. But fret not! There are several foods that can help you naturally regulate your blood sugar levels. What foods can you eat to keep your diabetes under control? Foods rich in healthy fats are brimming with health advantages for those who have diabetes.

Foods rich in healthy fats for diabetes

Health Shots asked Dt Divya Gopal, Consultant, Dietitian/Nutritionist, Banashankari, Bengaluru, who listed down a few foods rich in healthy fats which are good options for diabetics as well.

Gopal says, “Eating a healthy, balanced diet is essential for anyone with diabetes. One important component of a healthy diet is eating the right fats. Healthy fats can help you control your blood sugar levels, reduce inflammation, and even lower your risk of heart disease. Fortunately, there are several foods that are rich in healthy fats that can be beneficial for people with diabetes.”

5 foods rich in healthy fats for diabetics

Here are 5 healthy fats to eat if you have diabetes:

There are four main types of fat: saturated, trans, monounsaturated, and polyunsaturated fat. The American Diabetes Association recommends, including more monounsaturated and polyunsaturated fats than saturated or trans fats in your diet if you’ve diabetes.

1. Nuts

Nuts can be a good snack for people with diabetes. Eating nuts doesn’t spike blood glucose levels, and when combined with carbohydrate-rich foods, nuts can help reduce the post-meal glycemic response to carbs. This can help diabetics maintain more stable blood sugar levels.

2. Oil

When it comes to diabetes, it is important to keep a check on what you eat. Fats such as monounsaturated fats and polyunsaturated fats are considered healthy. Considering this, there are several healthy options for cooking oils such as olive oil, canola oil, walnut oil, and rice bran oil, they can help in keeping a check on your sugar levels. Seed oils have fibre as well as good fat that can help in maintaining blood sugar levels. However, the consumption of oil should be moderate.

Also read: Cooking oils for diabetics: Try these 5 options to manage blood sugar

3. Sesame

Sesame or til seeds are high in magnesium and other minerals, making them beneficial for decreasing blood glucose levels. It is rich in antioxidants and anti-inflammatory properties, improving fat metabolism, and reducing cholesterol.

Also read: Not all fats are the same! Here’s how to tell which ones your body needs

4. Avocado

Avocados are a special fruit since they are naturally sugar-free and are a good source of fiber and monounsaturated fats. In addition to having good fats, avocados also provide magnesium and other vital vitamins and minerals.

5. Fatty fish

Fatty fish are high in omega-3 fatty acids and vitamin E. These micronutrients are essential for controlling sugar and insulin levels. Having some grilled fish every now and then is an excellent choice for people with diabetes. Consumption of the same in moderate quantities which is 30 – 50 grams can help in managing diabetes.

Eating these foods can help regulate blood sugar levels while also providing essential nutrients like fiber, vitamins, minerals, and healthy fats.