Metabolic diseases and hormonal imbalances is linked to low - grade inflammation
What is low grade inflamation?
The metabolic stress caused due high blood sugar causes impared glucose tolerance , hyperinsulinemia and insulin resistance. Our body recognises this as a fight or a flight situation stimulating the immune system for the bodys defence. This leads to low grade inflamation which is the root cause of diseases like type 2 diabetes, Poly Cystic Ovarian Syndrome , Hypothyriodism , high levels of bad cholesterol , automimmune diabetes and skin disorders.
Role of Omega 3 fatty acids in preventing inflamation
Omega 3 fatty acids are known to reduce inflammation in response to infections, and autoimmune diseases. Omega 3s are known to be anti-inflammatory due to their antioxidant properties to reduce oxidative stress. An increased intake of omega 3s is linked to the reduction of certain inflammatory molecules.
Hence in the treatment of diabetes its advisable to consume foods rich in omega 3 rich fatty acids
In nature Omega 3 fatty acids are present in two forms:
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EPA (ecosapenaenoic acid) and DHA (docosahexaenoic acid)
These are present in foods of the animal origin. Fatty oily fish are the richest source of Omega 3 fatty acids. Makerel , Salmon, Sardines,oysters and shrimps are some fish that are high in Omega 3 fatty acids. The Recommended dietary allowance for EPA and DHA together is 250-500 mg per day for maximum health benefits. This would amount to consuming about 250g of fish in the week. -
ALA(alpha Linolenic Acid) present in foods of the plant origin
ALA is found mainly in flaxseeds, chia seeds, hemp seeds, soybean, edamame. Nuts like walnuts, almonds, macadamia , hazelnuts and peacans are also rich In ALA and have gained populatrity. Plant based milks especially soy milk are also high in ALA . For ALA,the RDA recommended is 1100-1600 mcg. The reason for this is that ALA needs to be converted to EPA and DHA in the body before it is utilised by the body.
Since Type 2 diabetes is strongly linked with obesity and inactivity, lifestyle changes and introducing low to moderate intensity workout will help in better management. Plant based diets have gained popularity in the recent times to treat diabetes.
Higher consumption of fruits , vegetables , complex carbs and good fats along with reduction is the saturated fats is a go to statergy to manage it. Plant based drinks have gained popularity, as some cases of diabetes,milk of animal origin triggers inflammation.
Moderation is the key to success, hence for the management and treament of diabetes its best to follow mindful eating, eating more of home cooked meals , removing junk foods and sweets out of the diet and including functional foods like Omega 3 rich foods, polyphenols and fiber rich foods in the diet.