Do you or someone you know have type-2 diabetes? A recent study suggests that higher consumption of polyunsaturated fatty acids may reduce the mortality rate in type-2 diabetics.
According to a large scale observational study carried out on approximately 11,000 people with type-2 diabetes during eleven years, those with a diet high in polyunsaturated fatty acids had a lower risk of death due to heart disease.
On the other end of the scale, the study suggests that the percentage of type-2 diabetics following a diet relatively high in animal-derived monounsaturated fats had the highest mortality rate.
The conclusion of this eleven-year study is that polyunsaturated fatty acids in the diet may ensure a longer survival rate amongst people with type-2 diabetes. The study also suggested that it is useful to replace saturated fatty acids or carbohydrates in the diet with polyunsaturated fatty acids to achieve a longer survival rate.
To put it simply, polyunsaturated fatty acids are fat molecules with two or more carbon bonds in their chemical structure. Oils containing these tend to stay liquid at room temperature while turning solid when chilled.
Polyunsaturated fatty acids, found in both animal and plant food sources, when consumed in moderate amounts is considered to be beneficial to your health. Studies show that these fatty acids may decrease your risk of heart disease and other health issues, like lowering your levels of bad cholesterol. Bad cholesterol increases your risk of developing blocked arteries thereby increasing your risk of heart attack or stroke.
Omega-3 fatty acids and omega-6 fatty acids are the two major types of polyunsaturated fatty acids that are found in our diets. Each has its own health benefits.
Omega-3 fatty acids may:
Omega-6 fatty acids may:
Polyunsaturated fatty acids occur in both plant and animal food sources. Foods high in these types of fatty acids include:
In order to get the amazing health benefits offered by polyunsaturated fatty acids you need to use them instead of ‘bad fats’. It is relatively easy to replace bad fats with healthier options in your diet.
One of the easiest ways to incorporate polyunsaturated fatty acids in your diet is by eating more fish for dinner two to three times a week and also include poultry a couple of times. There are vegetarian options like salads where you could add chickpeas, tofu, avocado and sprinkle nuts and seeds to enrich your meal with polyunsaturated fatty acids. Try to make sure that the oil used in your cooking has a higher content of polyunsaturated fatty acid.
It is important to reduce the consumption of treats like cookies because they tend to use unhealthy fats. Try substituting these treats with a handful of nuts. However, do keep in mind, that nuts are high in calories. You could also try supplementation of polyunsaturated fatty acids like omega-3 capsules.
The most common polyunsaturated fatty acid supplement is omega3 in capsule form. Various fish oils are also good sources, but the taste puts many people off. Try this Liquid OM-3 as it has no taste!
When choosing the right capsule supplement, keep the following in mind:
Most polyunsaturated fatty acids, omega-3 supplements come from fish sources. When buying oil, try ensuring it is from a sustainable resource. This means checking if it is MSC certified or certified by the Environmental Defense Fund. Generally speaking, smaller fish are more sustainable than larger fish types.
EPA and DHA make up about 30% of the content of most supplements. This means the remaining are other types of fats. So while you are upping your intake of your EPA and DHA intake, you are simultaneously increasing your total calorie intake. It may be useful to consider taking a supplement with concentrated omega-3’s instead, which will help you to avoid the intake of extra calories.
Your body has a built-in stress manager called the NeuroEndoMetabolic (NEM) stress response. The NEM has six biological circuits, each of which has three systems each. One of these circuits is the Bioenergetics Circuit.
The Bioenergetics Circuit consists of three organs, the pancreas, liver, and thyroid. Together, these three organs produce the energy needed by every cell in the body to carry out their respective functions. If you have Adrenal Fatigue, when the Bioenergetics Circuit becomes compromised, it affects multiple body functions and systems. The bioenergetics circuit is key in regulating the metabolism of the body. Symptoms of bioenergetic circuit dysfunction could result in having feelings of shakiness from low sugars, being hungry often, weight fluctuations, sugar cravings, and diabetes.
The pancreas plays an important role in insulin control. In addition, the pancreas help with digestion by releasing enzymes to the intestine where it helps break down the food.
Digestion may be severely affected by stress. Chronic stress often leads to inflammation that may negatively affect the cells in the pancreas. As a result, the pancreas is unable to maintain optimal insulin levels and in turn, regulate blood sugar levels effectively. This means the overall digestion of food is disrupted due to high, stress levels.
Diabetes is one of the health conditions related to compromised pancreas function.
Diabetes is one of the health issues associated with a dysfunctional Bioenergetics circuit. The condition occurs when insulin is unable to transport glucose into your cells. Because glucose is not getting into your cells, your blood glucose levels increase. This may result in type-2 diabetes and other serious health issues.
According to research, polyunsaturated fatty acids may slow down the progress of type-2 diabetes in prediabetics. Our muscles have insulin receptors that with the help of the hormone insulin, attract the glucose molecules that are present in the blood. The polyunsaturated fatty acids from our diets boost the insulin sensitivity a bit more, helping these receptors to absorb more glucose from the blood to the muscles. This means the blood glucose levels are lowered.
One of the leading causes of death in people with type-2 diabetes is heart disease. Studies show that you reduce your risk of heart disease by about 30% when substituting other fatty acids with polyunsaturated fatty acids. This is because it reduces the level of bad cholesterol especially in people with a heart condition.
Another benefit of polyunsaturated fatty acids, especially those derived from marine sources, as well as plant sources is the presence of alpha linolenic acid. Studies have shown that alpha linolenic acid has anti-cancer properties.
The Western diet often lacks the vitamins, nutrients, and minerals needed by our bodies to sustain optimal health. It is also one filled with saturated and other, unhealthy fats that may cause several health issues like diabetes, which is on the rise.
By switching to polyunsaturated fatty acids in cooking and including foods rich in this type of fat, you may help reduce your risk of certain of the increasingly common health issues we face. We may also reap the benefits by taking certain appropriate health supplements rich in these health-promoting fats.
Do remember, however, that any fat is high in calories. Too many calories may cause weight gain which has its own set of repercussions. The key is taking things in moderation and replacing unhealthy food by healthy options.
Are your blood sugar levels normal? Are you at risk for diabetes?
Substituting unhealthy fats with polyunsaturated fatty acids may not only reduce your risk of diabetes but also the risk of heart disease and cancer.
© Copyright 2021 Michael Lam, M.D. All Rights Reserved.
Diabetes is a complex condition with many factors involved. Studies show, however, that polyunsaturated fatty acids may slow down the onset of diabetes in prediabetics. It may also promote heart health. Heart disease is one of the major mortality risks in diabetics.
