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19/03/2026

OMEGA-3 FATTY ACIDS – CAN THEY HELP PROTECT AGAINST DIABETES?

Type 2 diabetes has become one of the fastest-growing chronic diseases worldwide. In Australia alone, millions of people are living with diabetes or pre-diabetes, and the numbers continue to rise. While genetics can play a role, the development of Type 2 diabetes is strongly linked to lifestyle factors such as diet, excess body fat, inactivity and chronic inflammation. At Younger Longer, we focus on the role that nutrition can play in supporting metabolic health. One group of nutrients that has attracted significant research attention is omega-3 fatty acids, commonly found in oily fish.
Dr Helena Popovich
Written by Dr Helena Popovich
OMEGA-3 FATTY ACIDS – CAN THEY HELP PROTECT AGAINST DIABETES?

OMEGA-3 FATTY ACIDS – CAN THEY HELP PROTECT AGAINST DIABETES?

Understanding Inflammation and Insulin Resistance

One of the key processes involved in the development of Type 2 diabetes is insulin resistance.

Insulin is the hormone that allows cells to take glucose out of the bloodstream and use it for energy. When cells become resistant to insulin, blood sugar levels begin to rise.

Research over the past two decades has shown that chronic low-grade inflammation in body fat tissue can contribute to this process.

Fat tissue contains immune cells known as macrophages, which normally help fight infection and remove damaged cells. However, when excess fat accumulates in the body, these immune cells can release inflammatory compounds known as cytokines.

This inflammatory activity can interfere with normal insulin signalling and contribute to insulin resistance.

What the Research Says About Omega-3s

Early laboratory studies showed that omega-3 fatty acids, particularly those found in fish oil, may help reduce inflammatory activity in fat tissue.

In animal studies, omega-3 fatty acids appeared to activate certain cellular receptors that reduced inflammatory signalling and improved insulin sensitivity.

More recent human studies have expanded our understanding.

Research now suggests that omega-3 fatty acids may help support metabolic health by:

• Reducing inflammation in the body
• Lowering triglyceride levels
• Supporting heart and blood vessel health
• Improving lipid profiles

However, the evidence linking omega-3 intake directly to diabetes prevention in humans is still mixed. Some large population studies show benefits, while others show more modest effects.

What is clear is that omega-3 fatty acids play an important role in overall cardiovascular health, which is especially important for people with diabetes.

Food First: The Best Source of Omega-3

Rather than relying solely on supplements, most health guidelines recommend obtaining omega-3 fatty acids from whole foods whenever possible.

The richest dietary sources include oily fish such as:

• Wild salmon
• Sardines
• Mackerel
• Herring
• Ocean trout

These fish provide two key omega-3 fatty acids known as EPA and DHA, which are strongly associated with heart health.

Plant foods such as walnuts, flaxseed (linseed), chia seeds and canola oil also contain omega-3s in the form of ALA, which the body can partially convert to EPA and DHA.

Current dietary guidelines recommend eating two servings of fish per week, ideally including at least one serving of oily fish.

Should You Take Fish Oil Supplements?

Fish oil supplements are among the most widely used dietary supplements in the world.

For many people, particularly those who rarely eat fish, supplements may help increase omega-3 intake.

However, supplements should not be viewed as a replacement for healthy lifestyle habits.

The strongest protection against Type 2 diabetes still comes from:

• Maintaining a healthy body weight
• Eating a balanced, whole-food diet
• Staying physically active
• Getting adequate sleep
• Managing stress

These lifestyle factors have far greater impact on diabetes risk than any single nutrient.

The Younger Longer Perspective

Omega-3 fatty acids are an important part of a heart-healthy, anti-inflammatory diet. Including more oily fish, nuts and seeds in your meals can support cardiovascular health and may help improve metabolic health over time.

But no single food or supplement is a magic bullet.

Long-term health – including protection against conditions like Type 2 diabetes – is built on consistent lifestyle habits.

When nutritious foods, regular physical activity and healthy daily routines come together, they create a powerful foundation for living Younger Longer.

If you’d like to know more about this specific topic, check out my 28 Day Type 2 Diabetes Challenge

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