Sources: Olive oil, avocado, nuts (almonds, walnuts, pistachios), seeds (chia seeds, flaxseeds), and olives.
Evidence: A study published in the journal “Diabetes Care” found that a diet rich in MUFAs improved insulin sensitivity and blood sugar control in individuals with type 2 diabetes. Additionally, research published in “Diabetes, Obesity & Metabolism” showed that replacing saturated fats with MUFAs reduced the risk of cardiovascular disease in individuals with diabetes.
Polyunsaturated fats (PUFAs)
Sources: Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts, and soybean oil.
Evidence: A systematic review published in the “American Journal of Clinical Nutrition” concluded that higher intake of PUFAs was associated with improved insulin sensitivity and reduced risk of type 2 diabetes. Additionally, a study in the “Journal of Nutritional Science and Vitaminology” suggested that omega-3 PUFAs found in fatty fish may help lower blood glucose levels and improve lipid profiles in individuals with diabetes.
Omega-3 fatty acids
Sources: Fatty fish (salmon, mackerel, tuna), flaxseeds, chia seeds, walnuts, and algae supplements.
Evidence: Research published in “Diabetes & Metabolic Syndrome: Clinical Research & Reviews” demonstrated that omega-3 fatty acids may help improve insulin sensitivity, reduce inflammation, and lower the risk of cardiovascular disease in individuals with diabetes. A study in the “Journal of the American College of Nutrition” found that omega-3 supplementation improved glycemic control and reduced triglyceride levels in individuals with type 2 diabetes.
Coconut oil (in moderation)
Evidence: While coconut oil is high in saturated fats, some studies suggest that it may have neutral or beneficial effects on blood lipid profiles in certain populations, including Indians. A study published in the “Asia Pacific Journal of Clinical Nutrition” found that coconut oil consumption did not adversely affect lipid profiles in Indian adults. Additionally, research published in “Food & Function” suggested that the medium-chain triglycerides (MCTs) in coconut oil may improve insulin sensitivity and reduce abdominal obesity in individuals with type 2 diabetes.
Ghee (clarified butter) (in moderation)
Evidence: Ghee is a traditional fat commonly used in Indian cooking. While high in saturated fats, ghee contains short-chain fatty acids like butyric acid, which may have anti-inflammatory and metabolic benefits. A study published in “Current Developments in Nutrition” suggested that ghee consumption may improve lipid profiles and reduce markers of inflammation in individuals with type 2 diabetes.