7 Healthy Fats That Help Lower Blood Sugar

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7 Healthy Fats That Help Lower Blood Sugar

1. Extra-Virgin Olive Oil

  • Rich in monounsaturated fats and polyphenols

  • Helps improve insulin sensitivity

  • Best used raw or low-heat (salads, drizzled on veggies)

2. Avocados

  • High in monounsaturated fat + fiber

  • Slows carb absorption and reduces glucose spikes

  • Great with meals that include carbs

3. Nuts (Almonds, Walnuts, Pistachios)

  • Combine fat, fiber, and protein

  • Shown to lower post-meal blood sugar

  • Portion matters: a small handful is enough

4. Seeds (Chia, Flax, Pumpkin)

  • Rich in omega-3s and soluble fiber

  • Help blunt glucose spikes after meals

  • Especially effective when added to yogurt, oats, or smoothies

5. Fatty Fish (Salmon, Sardines, Mackerel)

  • High in omega-3 fatty acids

  • Reduce inflammation linked to insulin resistance

  • Aim for 2 servings per week

6. Coconut Oil (in moderation)

  • Contains MCTs, which may improve insulin response in some people

  • Use sparingly—not a free-for-all fat

7. Egg Yolks

  • Healthy fats + choline

  • Support metabolic health when eaten as part of a balanced diet

  • The issue isn’t eggs—it’s what they’re eaten with

Why healthy fats help blood sugar

  • Slow digestion → fewer glucose spikes

  • Improve insulin signaling

  • Reduce inflammation

  • Increase satiety (less overeating later)

Important reality check

Healthy fats support blood sugar control—but they don’t cancel out:

  • Excess refined carbs

  • Sugary drinks

  • Ultra-processed foods

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