﻿Up until recently, foods categorized as fat needed to be avoided at all costs.
It was common to believe that fatty foods were richer than carbohydrates…
And could be detrimental for your - Cholesterol
- Triglycerides - And blood pressure especially for diabetics.
However, this idea of evil was often attached to only 1 category of fat aka saturated fat.
Saturated fat is commonly found in processed and carbohydrate-rich foods…
And if you have high blood pressure, you should stay clear from them.
But since then, data has shown that another category of fatty food can
actually be beneficial for your health. Monounsaturated fats are healthy fats
that may have several benefits for - Your blood pressure
- And overall health as a diabetic. In fact, certain healthy fats are
even categorized as “superfood”, Thanks to their immense nutrition
and effective actions on blood sugar. So, what are those incredible healthy-fat foods?
And how can you add them to your meal and overall diet to keep your
blood sugar low and under control? Don’t go anywhere and keep watching.
In this video, we will let you in on 8 incredible healthy-fat foods that lower blood sugar.
We will also explore how healthy fats interact with other foods and share the best way to add
fat generously to your diet. But before we melt in,
can you do us a favor and like this video? Ring the bell for future notifications...
and make sure to subscribe to the Diabetics Talk Channel
for more help managing diabetes. Plus, stick around to find out how
you can get 2 free gifts! Now, it’s time to explore
the 8 incredible healthy-fat foods to lower your blood sugar starting with:
8. Coconut Oil Coconut oil can be a great
replacement for butter or cooking oil if you’re a diabetic. Made from the meat of a coconut…
This type of oil shines from its countenance of MCT fatty acids,
also known as medium-chain triglycerides. MCT’s are rapidly digested and absorbed by
the liver which may promote: - Weight management
- Neutralization of free radicals - And blood sugar balance.
Several experiments suggest that coconut oil could be beneficial for type-2 diabetes.
A small study involving 9 healthy men showed that… Consuming 35g of coconut oil alongside a
healthy diet daily for 8 weeks enhanced insulin sensitivity.
And as a diabetic, you might be familiar with the role of insulin in blood sugar.
As insulin helps transport sugar within the blood cells.
Another experiment on diabetic rats explored these findings a little further…
And suggested that consuming coconut oil: - Reduced cholesterol levels
- And improved blood sugar balance. Overall, this suggests that adding
coconut oil sparingly within a balanced diet can be beneficial for your blood balance.
However, experts note that coconut oil can still be categorized as saturated fat.
The key is to limit your consumption to 1 to 2 tablespoons a day…
And check your blood sugar consistently.
7. Kefir Yogurt Made by adding fermented yeast
during the production of cow’s milk yogurt… Kefir yogurt is a superfood rich in…
- Healthy fats - And probiotics.
Because of its unique composition, kefir yogurt is incredibly low in lactose…
and one of the most probiotic-rich yogurts available!
But why is kefir beneficial to lower your blood sugar?
Well, probiotics have been shown to play an essential role in the good functioning of our:
- Gut - Liver
- And overall digestive organs Which controls how nutrients
are processed in the body including the converted sugar that enters the blood.
Kefir yogurt contains up to 61 different probiotics,
which boosts the digestive organs towards optimal functioning.
Research has in fact directly linked kefir yogurt to improved blood sugar control.
One study in 60 people with type-2 diabetes showed that...
Drinking 600 ml per day of kefir milk for 8 weeks significantly reduced:
- Fasting blood glucose - And HbA1c levels
Compared to drinking regular milk.
Another trial done on a group of women in June 2021 noted the same results…
Also highlighting a decrease in overall blood pressure.
All in all, kefir yogurt is a safe healthy-fat add-on to your breakfast or snack.
6. Eggs Eggs are incredibly nutritious,
containing a healthy amount of: - Protein
- Vitamins - Minerals
- And healthy-fat. However, you might
be surprised to see eggs on this list… As experts were often concerned about
the amount of cholesterol found in eggs especially for diabetics.
But researchers have highlighted that a dietary source of cholesterol like eggs
has minimal impact on our own cholesterol and ultimately blood sugar levels.
In fact, being rich in protein and fat is actually an advantage for eggs.
A study following 42 obese adults with pre-diabetes and type-2 diabetes
showed that eating 1 egg daily: - Reduced fasting blood sugar by 4.4%
- And improved insulin sensitivity A 14-year long follow-up study in
over 7,000 healthy adults also suggested that Eating eggs 3 times per week may reduce the risk
of diabetes complications by up to 40%. After all, 1 egg contains up to:
- 7 grams of protein - And 5 grams of fat
with 1.6 grams of which are saturated fat. The American Diabetes Association notes that
overall, eggs won’t trigger blood sugar and are a safe food choice for diabetics.
However, it is best to limit your consumption to 2 eggs per week to enjoy its benefits.
5. Fatty Fish
Fatty fish can be an attractive alternative to meat for diabetics…
As it is a rich source of protein that comes without unnecessary saturated fat.
- Salmon - Cod
- Mackerel - and Sardines
are all types of healthy fatty fish options. They are categorized as “fatty” because
they are a rich source of omega-3 fatty acids. But fatty fish also comes with a high amount of:
- Protein - And vitamin D
Which plays an essential role in blood sugar balance.
Data has noted that a Vitamin D deficiency can trigger symptoms of:
- Hypoglycemia in type-1 diabetes - And hyperglycemia in type-2 diabetes
Alternatively, it is suggested that a regular intake of vitamin D-rich foods like fatty fish can
regulate blood glucose in both types of diabetes. A 2019 study involving 680 women
observed an important reduction in fasting blood glucose within the women who had high
serum levels of vitamin D. Other reviews also note that
vitamin D supplementation can lower: - Blood glucose in type 2 diabetes
- And the risk of diabetes complication So while there is more research
needed to confirm these findings…. It seems that consuming fatty fish moderately
is beneficial for lowering blood sugar. But if you don’t enjoy fish…
There are other healthy fats that have shown to be even more beneficial to lower blood sugar…
And we’re about to explore what those healthy fat foods are…
But before we do that… Are you ready for a free gift?
Explore an entire world of diabetes-fighting foods with our new book “10 incredible
foods that reduce blood sugar”. Plus, you’ll discover the real
reason why type 2 diabetes, obesity, and heart disease are increasing at an alarming rate...
And find out what really works when it comes to preventing these illnesses…
By watching our free 1-hour documentary “The scary truth about sugar”
Both gifts are free and waiting for you to grab them in the description box below.
And now, let’s jump back to our list of healthy fat foods with…
4. Olive Oil Praised for its numerous health benefits…
Olive oil might just be a diet staple if you’re struggling to balance your blood glucose levels.
Olive oil is rich in: - Omega 6
- Omega 3 - And oleic fatty acids…
Which have been linked to: - Reducing Inflammation in type-2 diabetes
- Increasing insulin sensitivity - And lowering blood sugar levels.
A study in 25 patients found that including extra virgin olive oil as part
of a Mediterranean-style diet significantly reduced blood glucose 2 hours after a meal.
Additionally, a randomized trial involving 428 participants noted that a Mediterranean
diet rich in olive oil reduced the risk of type-2 diabetes complications by up to 40%.
This suggests that adding extra virgin olive oil to a balanced diet can be extremely beneficial
for prevention and overall blood sugar balance. But much like other types of fat, experts do
advise that olive oil is a type of saturated fat and should be consumed moderately.
1 tablespoon of extra virgin olive oil to your proteins and greens
is a great way to enjoy a dose of healthy fat and keep your blood sugar steady.
3. Chia Seeds Chia seeds are another healthy-fat and
superfood you need to know about as a diabetic. Chia seeds are often valued for…
- Their high amount of fibers - And antioxidants.
However, chia seeds are also an excellent plant food rich in fat.
In fact, 80% of chia seeds’ calories come from the omega-3 fatty acids these little grains contain.
Because of their unique composition, chia seeds are showing promising results for blood glucose.
Recent studies have suggested that consuming chia seeds regularly help:
- Improve insulin sensitivity - And lower blood sugar
The two most important things you need to watch out for as a diabetic!
A recent study compared the effect of chia and flax seeds on blood glucose levels.
After feeding one type of seed to 2 groups of 25 participants...
The study showed that chia seeds significantly reduced post-meal
blood glucose compared to flax seeds. With more studies available to confirm
these results, chia seeds appear to be a safe and beneficial healthy-fat option for diabetics.
These findings suggest that it can significantly lower your blood sugar
and help you balance it throughout the day. You can add chia seeds to
your breakfast bowls and salads… Or enjoy them as a pudding mixed with milk,
fruit, and nuts. Number 2. Almonds
Research has shown that eating nuts may be an effective way to lower blood sugar.
But one nut that truly shines is the Almond. Almonds have been praised for their abilities to:
- Protect against oxidative stress - And slow down the release of
glucose in the blood…. Because they are rich in:
- Antioxidants - Healthy fats
- And minerals such as magnesium. Magnesium is an essential mineral for our body…
and has shown to play a key role in blood sugar control.
Experts even note that 38% of people with type-2 diabetes
are magnesium deficient which impacts insulin resistance.
A study in 63 people with type-2 diabetes showed that…
Increasing magnesium intake through supplements or food…
- Improved insulin sensitivity - And regulated blood sugar balance.
And when it comes to almonds... One handful of this nut delivers 20%
of our daily recommended intake of magnesium. And it reflects positively on blood sugar.
A study in people with type-2 diabetes showed that...
Consuming almonds daily for 3 months significantly reduced:
- Fasting blood glucose - And post-meal blood glucose.
So go ahead and add more nuts to your meals. You can enjoy almonds in a breakfast bowl or
as an afternoon snack. 1. Avocado
An atypical fruit that is low in fructose and high in fats…
Avocado is the star healthy fat food for blood sugar.
Rich in: - Potassium
- Fibers - Vitamins
- And monounsaturated fat oleic acid… This creamy and delicious fruit has proven to
lower blood sugar and improve overall balance. Numerous research observed that... avocados
could protect against the development of metabolic syndromes…
Which is a cluster of conditions including: - High blood pressure
- And high blood glucose. A study fed 3 groups of
overweight adults with a different amount of avocados during a lunch-test meal.
After assessing their blood glucose pre and post-meal…
The study showed that eating half an avocado can significantly regulate:
- Blood glucose - And insulin levels.
Other studies confirmed similar results… Also noting that avocados
can significantly reduce: - Bad LDL cholesterol by up to 22%
- And triglycerides by up to 20% All in all, avocados are one of
the healthiest fats you can add to your diet. But remember that if you’re living with diabetes…
Experts suggest enjoying healthy fats sparingly in your diet.
Because while healthy fats are definitely beneficial to slow down the release of glucose in
the blood and to lower your blood sugar overall… Too much of it can also have the opposite effect…
and be detrimental for your health. Moderation is key with healthy fats.
And there you have it! 8 incredible healthy
fat foods to lower your blood sugar. Which food has surprised you the most?
Is there another food you love that we haven’t mentioned?
Share your thoughts with fellow diabetics in the comment section below.
And before you leave… make sure to claim your free gifts
by clicking the link in the description below. And don’t forget to subscribe to our channel
and hit that bell button for more Diabetics Talk.
Thanks for watching. We hope you're having a diabetes-fighting day!