Omega-3, most commonly found in fish, nuts and seeds, may relieve some medical problems associated with diabetes. You can take omega-3 supplements, but you will obtain greater benefit if you consume foods rich in the fatty acid. The American Diabetes Association recommends that your diabetes diet plan include foods rich in omega-3 fatty acids.
Benefits
Persons with diabetes face higher risk of developing heart disease than persons without the disease, according to the American Diabetes Association. Omega-3 fatty acids may help reduce your risk of hypertension, heart disease and stroke, three health conditions often associated with diabetes. Omega-3 may help lower your blood pressure, triglycerides and total cholesterol. In addition, omega-3 may help prevent inflammation of your blood vessels and reduce your risk of developing blood clots.
Fish
Fish provides an excellent source of omega-3. However, not all varieties of fish contain high levels of omega-3. The best choices of omega-3-rich fish include salmon, tuna and herring. Your weekly diet should include 6 oz. to 9 oz. of fish rich in omega-3, according to the American Diabetes Association. Fish also makes a healthy diabetes food because it provides lean protein. To keep your fish lean and healthy, broil, bake or grill it. Don't deep-fry your fish or cook it in a batter.
Nuts and Seeds
Some varieties of nuts and seeds, such as walnuts and flaxseeds, contain omega-3. The American Diabetes Association recommends that you incorporate omega-3-rich nuts and seeds in your diabetes diet plan. Walnuts and flaxseeds provide magnesium and fiber as well as omega-3. The American Diabetes Association suggests that you eat ½ cup of nuts and seeds daily as a healthy snack. Sprinkle walnuts on top of a green leafy salad or add flaxseeds to oatmeal or low-fat plain yogurt.
Considerations
Other natural sources of omega-3 include soybeans and some cooking oils, such as canola oil, olive oil and soybean oil. Eating proper portions of foods that contain omega-3 may prove beneficial to your diabetes health. Portion and balanced nutrition prove essential in managing diabetes. Include omega-3 foods in a diabetes diet plan that includes an appropriate balance of fruits, non-starchy vegetables, healthy starches, lean protein and low-fat dairy.
References
- MayoClinic.com: Heart Disease -- Omega-3 In Fish: How Eating Fish Helps Your Heart, Dec. 21, 2010
- American Diabetes Association: Food and Fitness -- Diabetes Superfoods
- American Diabetes Association: Diabetes Statistics -- Data From The 2011 National Diabetes Fact Sheet, Jan. 26, 2011
- American Diabetes Association: Food and Fitness -- Snacks: Snacking Smart With Diabetes
- American Dietetic Association, Eat Right: Diabetes and Diet
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