The primary types of fat include the monounsaturated (found in olive oils, peanut oils, sesame seed oils, canola oils and avocados), saturated (beef fat, cheese...connected to cancer, heart
disease, other health problems), and poly unsaturated fats (omega-3 fatty acids). Unhealthy fats
can increase inflammation causing a series of undesirable reactions. The adage "eat less, move
more" also applies to fats. The energy stored in fat is burned while exercising, an overall
reduction in fat consumption reduces the number of calories that go into our system, slowing
down and preventing unwanted fat storage.
For people with diabetes, eating fatty foods can send the blood sugar level soaring. When the
consumption of fats (especially unhealthy fats) is out of balance, our body ’s response is to defend
itself with inflammation.
As blood sugar levels increase, your body has to work extra hard to bring the blood sugar
levels back into a normal range. In very simple terms, what this results in is fat storage usually in
the stomach area. Studies have shown that individuals who eat food with a ‘low gly cemic indexes’
like whole grains and vegetables, tended to be thinner than those who eat large quantities of white
bread, sugary foods, and white potatoes.
Omega-3 Fats are considered to be a ‘super-foods’, foods that may help lower the risks of the
diseases and health problems that we have addressed. A diet high in omega-3 may help lower the
risk of heart disease and diabetes. Omega-3 is beneficial in that smaller doses can allow y our
body to function at an optimal level. Without adequate amounts of omega-3, your body is forced
to use omega-6 fats (which we will discuss in more detail).
There are two ty pes of omega-3 fats. One type is found in certain types of fish like salmon,
mackerel, and herring. This type of fat is easily metabolized and enriching. The second ty pe is
found in certain nuts, seeds, beans, and legumes (i.e. walnuts, soy beans, and flaxseed). This ty pe
is beneficial, but is not as effective as the first type because it has to be converted by your system
to obtain optimal benefits.
Omega-3s help boost the immune sy stem and decrease inflammation. Since y our body
depends on a certain amount of fat to run properly, by eating the most beneficial fats y ou are
providing a decided advantage. Some of the best sources for omega-3 are trout, tuna, mackerel,
whitefish, halibut, salmon, and sardines. The addition, these foods help boost y our immune
sy stem and prevent inflammation! Sardines, cod, salmon, and snapper are ty pes of fish known to
contain lower doses of mercury, especially those that are ‘farmed’ and caught in the wild.
Additionally, when daily exercise is combined with an adequate intake of omega-3 fats, y our
body is in a better position to fight the accumulation of body fat.
