Recent research shows diets rich in omega-3 fats from fish—including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – protect against insulin resistance and obesity in animal studies and increase insulin sensitivity in healthy humans.

A recent study published in the journal Diabetologia tested the anti-diabetic effects of EPA and DHA on an insulin sensitizer called adiponectin. The researchers evaluated the effects of EPA and DHA on an obesity-promoting diet that was high in omega 6 rich vegetable oils.

After 5 weeks, the researchers looked at markers of blood lipids and how the subjects metabolized glucose. They also measured adiponectin and leptin. Researchers found that the EPA and DHA boosted adiponectin, helping to increase the body’s sensitivity to insulin and reduce inflammation.

Get the benefits of EPA and DHA by dining on omega-3 rich wild fish (NOT farm raised fish!) including sardines, mackerel and wild salmon salmon. And supplement your diet with fish oil (try Carlson’s which is tested for purity).