Prevent Type 2 Diabetes = EAT Healthy Fats!

diabetes, fats, insulin


Prevent Type 2 Diabetes = EAT Healthy Fats!

Written by: Lindsay Sibson

It’s like the monster you thought was hiding under your bed at night as a child.

Or perhaps it’s the horror film you watched that gave you nightmares for days.

Both experiences resulted in developing a FEAR.

When it comes to people’s diets, there is one specific element that has been creating fear for years – and that is FAT!

It is a wide standing belief that eating fat makes you fat.

However, not all FAT is equal and there are such things as “healthy fats” that, when eaten regularly, can have a very positive influence on your overall health.

One study suggests that eating healthy fats can even prevent Type 2 diabetes – read on to learn more!

Why You Should Eat Healthy Fats

By limiting your intake of animal fats and refined carbohydrates, you can help control or prevent type 2 diabetes.  

By following the recommendation above and changing your diet, you can improve insulin sensitivity as well as lower your blood sugar levels.

According to Dr. Dariush Mozaffarian, who is the dean of the Friedman School of Nutrition Science and Policy at Tufts University in Boston and also the co-leader of the study:

“The world faces an epidemic of  insulin resistance and diabetes. Our findings support preventing and treating these diseases by eating more fat-rich foods like walnuts, sunflower seeds, soybeans, flaxseed, fish and other vegetable oils and spreads, in place of refined grains, starches, sugars and animal fats.

“This is a positive message for the public. DON’T FEAR HEALTHY FATS.”

The Breakdown Of The Study:

  • 4,660 adults were evaluated in how different types of dietary fat and carbohydrate affected key risk factors for type 2 diabetes
  • Researchers compiled and analyzed the results of 102 trials
  • The analysis was published in PLOS Medicine July 19, 2016
  • The study provided participants with meals with varying amounts of:
    • Saturated fat
    • Monounsaturated fat
    • Polyunsaturated fats
    • Carbohydrates 

The researchers then evaluated how these dietary differences influences measures of metabolic health, such as:

  • Blood sugar
  • Insulin levels
  • Insulin sensitivity
  • Insulin production 

The researchers found that eating a diet rich in monounsaturated or polyunsaturated fats instead of meals high in saturated fat or carbohydrates helps IMPROVE blood sugar control.

The implications of this are promising, considering previous studies indicated that each 0.1 percent drop in HbA1C (an indicator of long-term blood sugar control) could reduce the occurrence of type 2 diabetes by 22 percent (and heart disease by 6.8 percent).

The study’s first author, Fumiaki Imamura from the Medical Research Council Epidemiology Unit at University of Cambridge in England, stated:

“Among different fats, the most consistent benefits were seen for increasing polyunsaturated fats, in place of either carbohydrates or saturated fat. Until now, our understanding of how dietary fats and carbohydrates influence glucose, insulin and related risk factors has been based on individual studies with inconsistent findings. By combining results from more than 100 trials, we provide the strongest evidence to date on how major nutrients alter these risks.”

To learn more about how to prevent type 2 diabetes, visit The U.S. National Institute of Diabetes and Digestive and Kidney Diseases.



Lindsay Sibson

Lindsay Sibson

Lindsay Sibson turned her lifelong dream of traveling the world into a reality when she first stepped on a plan in April of 2014. With the simple intention of learning more about this beautiful world, she stepped away from corporate America to explore an alternative lifestyle of long term international travel, volunteering, blogging and pursuing a blissfully happy and fulfilling way of life.

Lindsay documents her journey in hopes of empowering others to find their passion, reignite their spark and freshen their outlook on life. Connect with her on her website and follow her travels on Instagram (

Through her blog, Lindsay documents her journey in hopes of empowering others to find their passion, reignite their spark and freshen their outlook on life.
Lindsay Sibson

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