Omega-3 fatty acids are often called the “good fats,” and their importance for heart and brain health is already well known. However, a growing body of research confirms their valuable role in the prevention and management of diabetes, a condition that affects millions of people worldwide.
What Are Omega-3 Fatty Acids?
Omega-3 fatty acids are essential fats that the body cannot produce on its own, so we must obtain them through food or dietary supplements. The most important forms are:
- EPA and DHA – found in fatty fish (salmon, sardines, mackerel)
- ALA – present in plant sources (flaxseeds, walnuts, chia seeds)
How Do Omega-3 Fatty Acids Work in the Body?
Studies show that omega-3 fatty acids have anti-inflammatory, antioxidant, and cell-protective effects. In addition to protecting the heart and blood vessels, they may help regulate blood sugar levels, particularly in people who are at risk or already diagnosed with diabetes.
Omega-3 Fatty Acids and Diabetes Prevention
Type 2 diabetes usually develops gradually through stages of insulin resistance, metabolic syndrome, and prediabetes. In these early stages, the goal is to maintain insulin sensitivity, reduce chronic inflammation, and balance fat and sugar metabolism—areas where omega-3 fatty acids can provide support.
Regular intake of omega-3 fatty acids may help:
- Reduce insulin resistance, enabling the body to use insulin more effectively and preventing spikes in blood sugar.
- Lower triglycerides and improve the lipid profile, which is especially important because elevated blood fats often precede diabetes.
- Decrease inflammatory processes present in individuals with abdominal obesity, non-alcoholic fatty liver disease, and polycystic ovary syndrome—all risk factors for diabetes.
- Protect pancreatic cells from oxidative stress, potentially slowing the loss of insulin-producing beta-cell function.
While omega-3 fatty acids are not a medication, consistent intake through diet can have a preventive effect in people with risk factors.
Omega-3 Fatty Acids and Diabetes Management
In people with type 2 diabetes, omega-3 fatty acids have been most studied for their ability to:
- Lower triglyceride levels (a key measure for heart disease prevention)
- Increase insulin sensitivity
- Reduce chronic inflammation and improve blood vessel health
- Decrease oxidative stress, which is common in diabetes
By supporting these processes, omega-3 fatty acids help reduce cardiovascular risk—a primary goal in type 2 diabetes management.
For type 1 diabetes, which results from autoimmune destruction of pancreatic beta cells, omega-3 fatty acids cannot stop the disease but may still offer benefits by:
- Reducing inflammation
- Improving lipid levels
- Protecting blood vessels
A clinical trial by Elbarbary et al. (2023) found that six months of omega-3 supplementation in children and young adults with type 1 diabetes improved glycemic control and reduced complications, suggesting a potential positive effect in the early stages of the disease.
How to Include Them in Your Daily Life
A balanced diet rich in natural omega-3 sources remains the foundation. However, due to modern lifestyles, frequent inadequate intake, improper cooking methods (such as over-frying or charring fish), and increased needs during chronic illness, stress, or inflammation, high-quality dietary supplements are often recommended.
Conclusion
Omega-3 fatty acids are not a cure for diabetes but are an important part of a broader strategy for prevention and successful management. Combined with a healthy diet, regular physical activity, prescribed therapy, and other supplements, they can significantly support overall health and help prevent the onset of diabetes in at-risk individuals.
