Healthy foods with seeds and nuts spelling out “Omega 3” to illustrate anti-inflammatory fats for type 2 diabetes

17 Oct How to Reverse Type 2 Diabetes: Rethinking Fats for Better Health

Posted at 17:37h in Blood Sugar Management, Metabolic Syndrome, Nutrition & Diet, Reversing Type 2 Diabetes by

For decades, dietary fats were often blamed for heart disease, obesity, and other health issues. However, new research has revealed that not all fats are bad—in fact, certain fats are essential for overall health and can play a key role in reversing type 2 diabetes. In this article, we explore the different types of fats, their health benefits, and how to include them wisely in your diet to support blood sugar balance and metabolic health.

What Are Dietary Fats and Why Are They Important?

Dietary fats are one of the three main macronutrients, along with carbohydrates and protein. They provide energy, support cell growth, aid in hormone production, and help the body absorb fat-soluble vitamins like A, D, E, and K. Understanding the different types of fats is crucial for improving health and supporting efforts to reverse type 2 diabetes.

Types of Dietary Fats

  • Saturated Fats: Found in animal products and some tropical oils like coconut oil. Essential in moderation for cell membrane integrity.
  • Monounsaturated Fats: Present in olive oil, avocados, and nuts. Supports heart health and helps manage cholesterol.
  • Polyunsaturated Fats: Includes omega-3 and omega-6 fatty acids. Omega-3s (found in fatty fish, flaxseeds, walnuts) have anti-inflammatory properties.
  • Trans Fats: Artificial fats created via hydrogenation. Should be avoided as they increase inflammation and cardiovascular risk.

Three photos showing saturated fats, unsaturated fats, and trans fats to explain healthy fat choices

How Can Fats Support Heart Health and Type 2 Diabetes Management?

Not all fats are harmful. Healthy fats like monounsaturated and omega-3 fatty acids can:

  • Reduce risk factors for heart disease.
  • Improve cholesterol profiles and lower triglycerides.
  • Support weight management by increasing satiety and reducing cravings for high-carb snacks.
  • Stabilise blood sugar levels, making it easier to reverse type 2 diabetes.

How Do Fats Benefit Brain, Skin, and Hormone Health?

Fats are critical for multiple body functions:

  • Brain Function: Omega-3 fatty acids support cognitive function and may reduce the risk of age-related decline.
  • Skin and Hair: Essential fats maintain moisture, elasticity, and hair strength.
  • Hormone Production: Fats are required for producing hormones that regulate metabolism and immune function.

Can Fats Help Reduce Inflammation?

Chronic inflammation is linked to type 2 diabetes and other metabolic disorders. While saturated and trans fats can increase inflammation, omega-3 and some omega-6 fatty acids are anti-inflammatory. Maintaining a balanced ratio of omega-3 to omega-6 is essential for reducing inflammation and supporting metabolic health.

Which Fats Are Anti-Inflammatory?

  • Omega-3 fatty acids from fatty fish, flaxseeds, and walnuts.
  • Monounsaturated fats from olive oil and avocados.

How Can You Incorporate Omega-3s into Your Diet?

  • Fatty Fish: Salmon, mackerel, sardines, and trout—aim for at least two servings per week.
  • Seeds: Flaxseeds and chia seeds can be added to yogurt or smoothies.
  • Walnuts: A convenient snack or addition to meals.
  • Supplements: Fish oil can help meet omega-3 requirements—consult a healthcare professional before starting.

What Are the Key Takeaways About Fats and Reversing Type 2 Diabetes?

Fats should not be feared. Instead, focus on:

  • Limiting harmful trans fats and excessive saturated fats.
  • Including healthy fats like omega-3s, monounsaturated fats, and moderate saturated fats.
  • Using fats strategically to manage blood sugar, reduce inflammation, and improve satiety.
  • Supporting long-term goals to reverse type 2 diabetes naturally through balanced nutrition and lifestyle.

For practical guidance, watch Dr Nerys’ 3-Part Health Breakthrough Video Series and download your free Blood Sugar Guide.

Conclusion: Embrace Healthy Fats for Metabolic Health

The demonisation of all fats was an oversimplification. By choosing healthy fats wisely, you can support heart health, reduce inflammation, improve cognitive and skin health, manage weight, and stabilise blood sugar—key steps in reversing type 2 diabetes naturally.

Incorporate foods like avocados, nuts, fatty fish, olive oil, seeds, and legumes into your diet, and pair them with a balanced lifestyle to optimise long-term health outcomes.