For diabetics, choosing the right fat is an important part of dietary management. According to the latest research, there are two types of functional oils that stand out, but their roles and focuses are different: Omega-3s from plant sources mainly help improve blood sugar, while Omega-3s from marine sources are better at regulating blood lipids.
Main functional oil selection
To give you a clearer understanding, I have organized their main functions and food sources as follows:
Grease type | Main function | Suggested food sources | Key research findings |
Plant source Omega-3 (such as alpha-linolenic acid) | Mainly lowers fasting blood sugar and improves blood sugar metabolism. | Perilla oil, flaxseed oil, chia seed oil, walnut oil | A 6-month study found that perilla oil supplementation significantly reduced fasting blood sugar in diabetic patients. |
Marine Source Omega-3 (e.g. EPA/DHA) | It mainly reduces triglycerides, improves blood lipid profile, and has a protective effect on cardiovascular disease. | Deep-sea fish oil, fatty fish (such as salmon, mackerel, sardines) | Studies show that fish oil supplements are effective in reducing serum triglyceride levels. A 2026 study also confirmed that high doses of fish oil can improve the lipoprotein profile of diabetic patients. |
monounsaturated fatty acids | Comprehensive improvement of multiple metabolic indicators: reducing fasting blood sugar, triglycerides, weight and blood pressure, and increasing "good" cholesterol (HDL). | Olive oil, avocado oil, canola oil, various nuts (such as almonds, hazelnuts) | A meta-analysis of 24 studies showed that compared with a high-carbohydrate diet, a diet high in monounsaturated fatty acids significantly improved blood sugar, blood lipids, and blood pressure in patients with type 2 diabetes. |
Once you know the difference, you can choose based on your primary health goals:
If blood sugar control is the primary goal: Prioritize plant-based Omega-3 oils (such as perilla oil, flaxseed oil) as part of your daily cooking or salad oils.
If blood lipids (especially triglycerides) are high, or cardiovascular risk is high: increasing the intake of marine Omega-3 would be more targeted, such as eating fatty fish 2-3 times a week, or considering fish oil supplements under the guidance of a doctor.
As a daily basic oil: replacing some saturated fats (such as lard, butter) with olive oil, rapeseed oil, etc. that are rich in monounsaturated fatty acids is a universal and healthy choice.
Summary
In general, patients with diabetes should follow the principle of "replacement rather than simple addition" in their diet, that is, use the above-mentioned healthy unsaturated fatty acids (plant-source Omega-3, marine-source Omega-3, monounsaturated fatty acids) to replace saturated fat and trans fat in the diet. As for whether and how to supplement fish oil and other supplements, it is recommended to consult a doctor or nutritionist first and develop a personalized plan based on your specific blood sugar, blood lipids and medications you are taking.
Do you usually pay more attention to the stability of blood sugar or the control of blood lipids? Tell me the indicators you most want to improve, and I can help you analyze how to make specific adjustments in your daily diet.
