What Filipino foods high in healthy fats are recommended for a patient with insulin resistance or type 2 diabetes?

Filipino Foods High in Healthy Fats for Insulin Resistance and Type 2 Diabetes

For patients with insulin resistance or type 2 diabetes, prioritize Filipino foods rich in monounsaturated fats and omega-3 fatty acids while strictly avoiding those high in saturated and trans fats. 1, 2

Recommended Filipino Foods High in Healthy Fats

Fish and Seafood (Omega-3 Rich)

• Fatty fish such as bangus (milkfish), galunggong (round scad), tulingan (skipjack tuna), tanigue (Spanish mackerel), and lapu-lapu (grouper) should be consumed 2-3 servings weekly to lower plasma triglycerides. 2
• These fish provide eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have cardioprotective benefits and reduce triglycerides in type 2 diabetes. 1
• Important caveat: If using fish oil supplements rather than whole fish, monitor LDL cholesterol as it may rise by 5-10%, though glucose metabolism typically remains unaffected. 1, 3

Nuts and Seeds (Monounsaturated Fat Sources)

• Pili nuts are an excellent Filipino source of monounsaturated fats that reduce postprandial glycemia and triglyceridemia when replacing carbohydrates in the diet. 1
• Cashews (kasuy), which are commonly available in the Philippines, provide monounsaturated fats that improve insulin sensitivity compared to saturated fats. 1, 4
• Peanuts and peanut butter (mani) are affordable sources of monounsaturated fats that can replace saturated fat sources. 5

Cooking Oils and Fats

• Canola oil and soybean oil should be the primary cooking oils, as they contain both monounsaturated fats and plant-based omega-3 fatty acids (alpha-linolenic acid). 1, 5
• Olive oil, while not traditionally Filipino, can be incorporated and provides monounsaturated fats that improve insulin resistance. 5, 4
• Replace coconut oil (which is 92% saturated fat) with these healthier alternatives, as saturated fat should be limited to less than 7% of total calories. 1, 2

Avocado

• Avocado (abokado), increasingly available in the Philippines, is rich in monounsaturated fats and can be used in salads or as a spread instead of butter or margarine. 5

Foods to Strictly Avoid

High Saturated Fat Filipino Foods

• Coconut milk and coconut cream (gata) used in dishes like ginataang gulay, laing, and bicol express contain lauric and myristic acids that worsen insulin resistance. 1, 4
• Lechon (roasted pig), crispy pata (deep-fried pork knuckle), and bagnet are extremely high in saturated fat from pork skin and fat. 1
• Longganisa, tocino, and other processed meats contain high saturated fat and should be eliminated. 1

Trans Fat Sources

• Margarine and shortening used in Filipino baked goods (pandesal, ensaymada, hopia) contain trans fats that raise LDL cholesterol similarly to saturated fats. 1
• Processed snacks and fried foods prepared with partially hydrogenated oils must be completely avoided. 1, 2

Practical Implementation Strategy

Meal Modifications

• Replace coconut milk in traditional dishes with reduced-fat coconut milk mixed with vegetable broth, or use cashew cream as an alternative. 2
• Grill, bake, or steam fish instead of frying to preserve omega-3 content without adding unhealthy fats. 2
• Use canola or soybean oil for sautéing vegetables (ginisang gulay) instead of coconut oil or lard. 5

Portion Control Considerations

• While monounsaturated fats improve insulin sensitivity in controlled settings, unrestricted intake may promote weight gain in free-living conditions. 1, 5
• Limit saturated fat to less than 7% of total calories, which translates to approximately 15-16 grams per day on a 2000-calorie diet. 2
• Aim for 5-7% total body weight loss through a 500-1,000 calorie daily deficit, as this moderate weight loss significantly improves insulin resistance. 2

Critical Pitfalls to Avoid

• Do not assume all plant-based fats are healthy: Coconut products, despite being plant-based, are predominantly saturated fat and worsen insulin resistance. 1, 4
• Avoid compensating for healthy fat additions: Adding nuts or avocado to meals without reducing other calorie sources will lead to weight gain and negate metabolic benefits. 1
• Do not rely solely on supplements: Whole food sources of omega-3 fatty acids from fish provide superior cardiovascular benefits compared to fish oil capsules alone. 1
• Monitor alcohol intake: Completely restrict alcohol if triglycerides are elevated, as it causes massive rises in plasma triglycerides. 2