The Fat Solution for Diabetes

As people with diabetes know so well, refined carbs and sugars are the greater cause of damage to our health and weight.

On a low-fat diet, you would typically get 20 percent or less of your calories from fat. Today, doctors say getting 30 to 35 percent is more appropriate. But for good health, it does matter what kind of fat you have. Saturated fat from dairy foods, beef, pork, or even chicken is high in calories and low in nutrition and in large quantities is detrimental to your cardiovascular system. Your goal is to eat more of the healthy type of fat. If you haven’t heard the phrase monounsaturated fat: Learn it. Know it. Eat it.

Monounsaturated fats (also known as MUFAs for short) help reverse insulin resistance and improve cholesterol levels. These fats are found in plants and fish. You can feel good about eating MUFAs in moderation every day—and here are the foods with the highest concentrations.

Avocados. A whole avocado might contain as much fat as a fast-food double cheeseburger, but it’s mostly in the form of good-for-you MUFAS. Adding avocados to your diet can significantly lower unhealthy LDL cholesterol and other blood fats.

Dark chocolate. Who knew? Half the fat in chocolate comes from MUFAs. However, only dark chocolate contains a high concentration of heart-healthy antioxidants, which lower blood pressure and protect the heart in other ways. Choose chocolate that is 70 percent or more cacao.

Fish. As you probably know, seafood is the best source of omega-3 fatty acids, which are the best fats of all for your cardiovascular system and all-around health. Two weekly servings of fish (preferably oily varieties like salmon and Atlantic mackerel) can cut the risk of heart attack by up to 36 percent.

Olives and olive oil. MUFA-rich olives and olive oil—especially the latter—are cornerstones of the Mediterranean diet, which many studies show protect the heart and fight diabetes. Canola and peanut oils are good choices, too.

Peanut butter, nuts, and seeds. A daily serving of peanut butter could cut the risk for type 2 diabetes by 21 percent. Meanwhile, studies have shown that munching on nuts every day may lower the threat of heart attack by an incredible 35 percent!