meals

Dieting With Diabetes: The Best Sources of Omega-3

David Mendosa Health Guide March 11, 2010
  • The best way for us to boost the amount of omega-3 fats in our diet might be to come to New Zealand. This country must have the largest offering of fish in the world.

    This month I am vacationing on the counry's South Island and have been feasting on all sorts of fish. I know that many people don't love fish as much as I do. But even those who aren't particularly found of them will certainly find some varieties and different preparations to suit their taste buds.

    Those of us who have diabetes really need the benefits to our heart health that regularly eating fish provide. Everyone's hearts are healthier when we consume high levels of the long-chain omega-3 fats that cold-water fish in particuar have.


    Of course, coming to New Zealand isn't the only way to increase our omega-3 consumption. In fact, eating fish isn't the only way either. For starters, we don't actually have to limit ourself to cold-water fish, even though these fish have the most omega-3.

    Take a quick look through the KIM-2 database, which I have written about earlier in this series of articles on achieving a good balance of omega-3 and omega-6 fats. These two types of polyunsaturated fats compete in our bodies. High levels of omega-3 fats are anti-inflammatory, while high levels of omega-6 fats are pro-inflammatory.

    The KIM-2 database does show that the cold-water fish like salmon and sardines have extraordinarily good ratios of omega-3 to omega-6 fats. But it also doesn't show ANY fish with more omega-6 than omega-3. That's one reason why I am eating fish with Maori names that I have never heard of and which don't appear in the KIM-2 database.

    And it's not just fish where we can get our long-chain omega-3s. The world also has a great variety of seafood that is high in omega-3.

    Beyond fish and seafood we have fish oil or krill oil to supplement our omega-3 level. These supplements come in either liquid or capsule form. Some people who don't like the taste of the liquid do very well with capsules.

    But what about the dilemma that vegetarians and vegans face? Even this is not a problem. Think for a moment where fish and seafood find the ultimate source of their omega-3 fats. That source is the lowest on the food chain, a plant called algae.

    We can skip the intermediate links in the chain and go ourselves directly to the source. Several companies now offer long-chain omega-3 fats in vegan algae.

    Those capsules aren't cheap. On the other hand coming to New Zealand to eat fish isn't either.