Numerous studies have shown that the benefits of omega-3 fatty acids include reducing inflammation and providing a level of protection from chronic diseases such as heart disease, cancer and arthritis. People with diabetes often have high triglycerides and low HDL levels. Omega-3 fatty acids can help lower triglycerides and raise HDL, so eating fish or foods high in omega-3s may help people with diabetes. To illustrate the point: cultures such as the Alaskan and Greenland Inuit and the Japanese, who traditionally frequently eat fatty fish rich in omega-3s, have had very low rates of cardiovascular disease and diabetes. As these populations have adopted western eating habits, the prevalence of obesity and diabetes has soared.
The safest way to get your omega-3's is by eating foods that are rich in these fatty acids. Note that some people with type 2 diabetes may experience slight increases in fasting blood sugar when taking fish oil supplements. Use of supplements should be especially cautioned with the use of medications to lower blood sugar, such as glipizide (glucotrol), glyburide (Micronase or Diabeta), glucophage (Metformin), and insulin -- your doctor may need to increase your medication dose. Obtaining healthy fatty acids from foods is safer.
Omega-3 fatty acids are found in every kind of fish, but are especially high in salmon, trout, mackerel, albacore tuna, herring, and sardines. Other good dietary sources of omega-3 fatty acids include soybean oil, canola oil, flaxseeds and walnuts. Fish and seafood have the additional benefit of being generally low in calories and saturated fat but high in protein -- very compliant with a diabetic meal plan. Most seafood is also low in sodium and is an excellent source of vitamins and minerals such as zinc for wound healing, Vitamin A for healthy eyes, Vitamin D for strong bones, and B vitamins needed for many of the body's metabolic processes.
The American Diabetes Association and the American Heart Association recommend eating fatty fish as a safe and effective way to obtain the heart health benefits of omega-3s. They state that eating fatty fish regularly is an important strategy to improve health in diabetes -- the ADA recommends eating non-fried fish 2-3 times per week.
A word of caution for pregnant women: The Food and Drug Administration and the Environmental Protection Agency have issued a joint consumer advisory about mercury in fish and shellfish. This advice is for women who might become pregnant, women who are pregnant, nursing mothers, and young children. Your fish and shellfish consumption should be limited to no more than 12 oz. per week.
References:
American Diabetes Association: www.diabetes.org
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