Omega-3 fatty acids are a form of fat that the human body does not create on its own, thus we must obtain them from diet. Fish is the finest source of omega-3s, but one form can also be found in nuts, seeds, and certain oils.
Consider that omega-3 fatty acids have been proven to assist people maintain their body weight and blood sugar, and it's simple to see why diabetes doctors suggest them as part of a balanced diet.
According to a review of 21 randomized controlled studies published in the journal PLoS One in November 2015, fish oil supplements, which include omega-3s, may help you lose weight when paired with other healthy lifestyle modifications such as calorie restriction and physical exercise. Omega-3 fatty acids may also benefit your heart, which is crucial if you have diabetes because you are at a higher risk of heart disease.
Omega-3 supplementation may reduce the risk of heart failure
In the VITAL study, one group of individuals received fish oil supplements in the form of marine omega-3 fatty acid (eicosapentaenoic acid, or EPA, and docosahexaenoic acid [DHA]). Another group was given a placebo (an inert substance with no medicinal effect). The average length of follow-up was 5.3 years. The researchers discovered that 3.6% of the supplement users with diabetes were hospitalized for the first time for heart failure throughout the course of the study.
However, 5.2% of diabetic patients in the placebo group required hospitalization. This amounted to a 31% reduction in risk linked with omega-3 supplementation, which was deemed significant.
Although the researchers said that their findings were interesting but far from clinical application, they did state that the findings provide support to increasing dietary fish and seafood high in omega-3 and other minerals.
How does Omega 3 help diabetes?
Omega 3 fatty acids are particularly effective in decreasing triglycerides and increasing good cholesterol, minimizing the risk of heart disease in type 2 diabetic patients. There is also evidence that omega 3 reduces inflammation in the body, which is advantageous for diabetic individuals who frequently develop "angry" cholesterol plaques that can rupture and cause heart attacks, strokes, and other vascular issues.
A consistent diet of these omega 3 fatty acids can not only preserve the body's vascular system but also lessen the viscosity or "thickened blood flow" that is commonly noticed in these individuals.
Incorporating Omega 3 into your diet:
The two best sources of omega-3s are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are found in fatty fish such as salmon, tuna, mackerel, albacore tuna, herring, lake trout, and sardines. However, if you follow a vegan diet or just do not like seafood, you may be able to get the benefits of omega-3s with the plant-based variety: alpha-linolenic acid (ALA). Kidney beans, black beans, flaxseed, and chia seeds are all high in ALA.
If you'd rather eat whole foods to receive the benefits of omega-3s, try the following options, which are all recommended by dietitians as part of a balanced diet for type 2 diabetes.
Flaxseed Oil
You may be doing your heart good by including flaxseed oil into your salad dressings. While DHA and EPA are the principal seafood-based omega-3s shown to provide health benefits, flaxseed and its oil equivalent include the plant-based omega-3 alpha-linolenic acid (ALA), which may provide a comparable benefit since ALA gets converted to EPA in the body.
ALA from flaxseed oil may increase insulin sensitivity and blood sugar responses, perhaps protecting against diabetes.
Salmon
Salmon and other fatty fish, such as sardines, trout, bluefish, and sturgeon, are the finest sources of omega-3s. What's the reason? When you consume ALA from plants, your body must convert it to EPA and finally DHA.
Edamame
Isoflavones, which are also contained in edamame, have been linked to a lower chance of dying from heart disease. That should be excellent news if you have diabetes, because diabetics have a stroke or heart attack twice as often as non-diabetics due to an increased risk of having blocked blood arteries.
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