Healthy Fats Help Fight Diabetes

Type 2 diabetes is a common, yet often preventable and curable disease.

Type 2 diabetes accounts for 90-95% of all adult diabetes cases.

An estimated 29.1 million people in the U.S. have diabetes and it is estimated that an additional 8.1 million adults have the disease and are unaware they have it. 

“Both type 2 diabetes and its side effects can often be prevented or delayed. The most cost-effective prevention methods include regular physical activity and a healthy diet. Regular visits to a healthcare provider and maintaining a healthy weight are also essential to identifying risks, preventing type 2 diabetes, and delaying its onset,” HealthLine reports.

Eating a diet rich in healthy fats, and low in saturated fats and sugars, can help stave off diabetes.  Mono and polyunsaturated fats help by reducing cholesterol and promoting healthy arteries.

Avocados, nuts and seeds, canola oil, flaxseed, salmon, mackerel, tuna, sardines, olives and tofu are a good source of mono and polyunsaturated fats.

Avoid saturated fats that are found in meat, butter and dairy.

Healthy substitutions:

Skip the jerky and grab a bag of nuts.

Garnish your potato or taco with guacamole and skip the sour cream and butter.

Order grilled or smoked fish and skip the steak.

Cook your food with canola oil or olive oil instead of shortening or butter.

RECIPE:  Avocado Salad Sandwiches

Ingredients: 

2 diced avocados

1 diced tomato

1 peeled and diced cucumber

finely diced onion

garlic and curry powder

2 cups of low-fat plain greek yogurt

Directions:

Pit and dice avocado, dice tomato, and peel and dice cucumber.  Add all ingredients to bowl and blend well, slightly mashing the avocado.