There is a lot of seafood in the ocean, but which ones are best for people with diabetes? We know what seafood is good for people with diabetes because we’ve worked in the seafood business for a long time.
We made a list of the types of seafood that will be most helpful for people with diabetes because not all of them have the same nutrients. If getting the best seafood is very important to you, KnowSeafood only sells seafood that has been caught or farmed in a way that doesn’t harm the environment.
Shrimp can be a healthy and delicious addition to a diabetic diet. However, the way shrimp is prepared makes all the difference. Fried shrimp is often breaded and cooked in unhealthy oils, which can spike blood sugar. But shrimp can also be a nutritious choice when prepared in a more diabetes-friendly way.
As a diabetes blogger and seafood enthusiast I want to provide a helpful guide on shrimp discussing both the benefits and drawbacks of fried shrimp for diabetics. My goal is to give you the knowledge to determine if and when fried shrimp can fit into your meal plan.
An Overview on Shrimp
Shrimp is a type of shellfish that is low in natural carbohydrates and calories but high in protein A 4 oz serving of shrimp contains
- 99 calories
- 23.9g protein
- 0.3g fat
- 0.2g carbohydrates
This macronutrient profile makes shrimp a great option for diabetes management. The protein helps stabilize blood sugar by slowing digestion and the minimal carbs prevent spikes.
However, shrimp preparation drastically alters its nutrition profile. Breaded, fried shrimp contains significantly more carbohydrates and fat compared to plain shrimp.
Why Fried Foods Are Problematic
Fried foods pose a couple issues:
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Breading: Breadcrumbs or batter coatings add extra carbohydrates. Just a thin layer can pack 10g+ carbs per serving.
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Oils: Frying often uses unhealthy oils like canola, soybean, corn, or vegetable oil. These oils are high in inflammatory omega-6 fats.
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AGEs: Frying produces advanced glycation end products (AGEs). These compounds promote oxidation and inflammation.
For these reasons, breaded and fried shrimp is not as optimal for blood sugar control or overall health. Grilling, steaming, or baking are healthier cooking methods.
However, lightly breaded shrimp fried in a stable oil like avocado or olive oil is not as detrimental in moderation. Having fried shrimp occasionally is OK – it’s frequent and excessive consumption that is most problematic.
Pick Healthier Frying Oils
Choosing a more stable, diabetes-friendly oil makes a difference when frying shrimp:
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Avocado oil: With its high smoke point and monounsaturated fats, avocado oil is one of the best options for high-heat cooking.
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Olive oil: Also high in monounsaturated fats. Has a lower smoke point so best for light frying.
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Coconut oil: Although high in saturated fat, coconut oil is stable at high heats and may support fat burning.
Avoid using processed vegetable and seed oils for frying. Stick to stable oils like avocado, olive, or coconut to reduce oxidation and inflammation.
Control Portions of Fried Shrimp
Fried shrimp is high in calories and fat compared to other preparations, so portions should be controlled.
Here are some reasonable serving sizes of fried shrimp:
- 3-5 pieces as an appetizer
- 8-12 pieces as part of a main dish
- 1-2 ounces for a shrimp burger
Going overboard on fried shrimp can quickly add up in calories, carbs, and fat. Be mindful of portions to keep its impact in check.
Balance With Non-Fried Foods
Creating an overall balanced plate is key to managing blood sugar with fried shrimp. Eat it alongside non-fried foods:
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Non-starchy veggies: Broccoli, green beans, salad, etc. Provide fiber and nutrients.
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Lean protein: Chicken, fish, or extra shrimp. Keeps the meal filling and protein-rich.
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Whole grains: Quinoa, brown rice, couscous. Choose higher-fiber, low-GI options in moderation.
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Healthy fats: Olive oil, avocado, nuts, seeds. Provides stable energy and satisfaction.
An ideal plate would be 3-5 fried shrimp, roasted asparagus, quinoa, and an avocado salad with olive oil vinaigrette.
Balancing the fried shrimp with healthier plant foods prevents blood sugar spikes and provides a nutritious meal.
Opt for Cornmeal Over White Breadcrumbs
The type of breading makes a difference too. White flour breadcrumbs quickly break down into sugar, while cornmeal has a lower glycemic impact.
In one study, participants ate breadcrumbed fish and shrimp dishes made with either wheat flour or cornmeal:
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The cornmeal coating resulted in much lower blood glucose and insulin compared to wheat flour.
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Despite having similar carbohydrate content, the cornmeal was 25% lower on the glycemic index.
When opting for breaded shrimp, choose cornmeal breading over white flour whenever possible. This simple swap lessens the effect on blood sugar.
Research on Shrimp and Diabetes
While there are not many studies looking at shrimp specifically, research does demonstrate the benefits of seafood for diabetes:
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Higher omega-3 intake is linked to improved insulin sensitivity and lower insulin resistance. People with metabolic diseases tend to have low omega-3 levels.
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Multiple studies find omega-3 supplements improve glucose control, HbA1c, triglycerides, and other cardiovascular risk factors in diabetics.
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Omega-3s from seafood and supplements enhance insulin sensitivity and reduce inflammation in disorders involving insulin resistance like PCOS.
Although oily fish like salmon contain more omega-3s than shrimp, moderate portions of shrimp still provide anti-inflammatory fats to help manage diabetes.
Healthier Ways to Prepare Shrimp
To maximize nutrition, opt for these preparation methods instead of frying:
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Grilled: Quick cooking over direct heat. Retains moisture and flavor.
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Baked: Complement with lemon, garlic, spices. Avoid heavy sauces.
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Sauteed: Cook in olive oil or avocado oil on medium heat. Season simply.
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Steamed: Light and healthy. For variation, wrap in lettuce or zucchini boats.
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Skewered: Alternate with veggies on skewers. Grill or broil.
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Cold dishes: Shrimp salad, shrimp cocktail, ceviche. Use tangy dressings, not sugary ones.
Removing the frying ensures you get the full benefits of shrimp’s protein, minerals, and omega-3s.
The Verdict: Occasional Fried Shrimp Can Fit In
So, is fried shrimp suitable in diabetes diets? In moderation, yes, fried shrimp can be part of a balanced approach. Here are some final tips:
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Indulge in fried shrimp only occasionally, not daily.
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Stick to reasonable portion sizes around 3-8 pieces. Don’t overdo it.
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Choose cornmeal breading when applicable.
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Use olive, avocado or coconut oil instead of vegetable/seed oils.
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Balance fried shrimp with non-fried veggies, proteins, and grains.
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For everyday shrimp meals, opt for grilled, baked or sauteed.
With smart guidelines, people with diabetes can still enjoy breaded and fried shrimp as an occasional treat. Just be mindful of portions, preparation, and pairing it with nourishing foods to prevent blood sugar spikes.
So don’t fully count out fried shrimp – with some care taken, it can be included in moderation as part of an overall balanced diabetic diet.
What Seafood Is Good for Diabetics?
Diabetes comes with a risk of other health issues, such as heart disease, eye problems, and inflammation. One of the ways you might manage the complications of diabetes is through your diet.
But how does eating seafood help people with diabetes? Luckily, some types of seafood contain nutrients that may help prevent the problems that come with diabetes.
Seafood is generally good for people with diabetes because it has a lot of omega-3 fatty acids, vitamin D, and selenium. Additionally, fish is a low-fat, high-quality protein that contains calcium, phosphorus, and many other minerals.
If you have diabetes and know what problems you might run into, you might be wondering what kinds of seafood are safe for people with diabetes. As experts and seafood lovers, we strongly advise eating the following types if you want to get the health benefits of seafood for people with diabetes:
- Salmon
- Cod
- Tuna
- Trout
- Shrimp
- Lobster
- Haddock
- Scallops
What Kind of Seafood Is Considered Healthy for Diabetics and Why?
How seafood benefits individuals with diabetes depends on the type of food they eat. Here is an overview of the health benefits of the best diabetes-friendly seafood in our shop.
Diabetes has a number of effects on heart health, but the most important ones are on blood pressure and cholesterol levels. Eating foods rich in omega-3 fatty acids might control your cholesterol and blood pressure. Salmon is good for you because it has all the nutrients your body needs, like vitamin A, vitamin C, calcium, iron, and protein.
When it comes to salmon that is good for people with diabetes, our Wild Alaska Coho Salmon and Norwegian Salmon are two of the best. Omega-3s are found in large amounts in salmon, and the fish is also considered oily, which is thought to lower the risk of heart disease.
Eating a diet rich in proteins is highly recommended for people with diabetes. So, our Wild Alaska Black Cod is a great choice if you want to eat seafood that is good for people with diabetes.
One serving contains 30 grams of protein. Only one serving of our Wild Alaska Black Cod will give your body almost half the recommended daily protein intake, between 77 and 116 grams for people weighing 170 pounds.
In addition, cod is low in carbs, rich in omega-3, and has a limited amount of cholesterol. The Wild Alaska Black Cod contains other essential nutrients, like vitamin A, calcium, iron, and heart-healthy fats.
Containing protein, omega-3 fatty acids, and vitamin D makes tuna another beneficial seafood for people with diabetes. Namely, these nutrients are essential for people with elevated blood sugar and cholesterol levels.
In our shop, you can find different types of tuna, including:
Trout is helpful for people who have type 2 diabetes. The American Diabetes Association recommends eating rainbow trout and other fish high in omega-3 fatty acids at least twice a week.
Trout is also a great choice because it has a lot of nutrients, including vitamins A and C, calcium, and iron, and is very low in carbs (almost 200%). One serving of our Rainbow Trout Fillets also has 17 grams of fat, of which 12. 5% are saturated fats. The most important thing is that the product will have been fed a plant-based diet, so it will not have any antibiotics or other additives.
Ultimately, the trouts healthy fatty acids and sodium suit your cardiovascular health. They might help regulate your blood pressure and improve your hearts health, essential for people with diabetes.
Shrimp can also be your meal of choice if you have diabetes. Generally, they are low in carbs and calories but high in protein and omega-3 fatty acids. While shopping at KnowSeafood, you will come across different types of shrimp, such as:
If you have diabetes and want to eat seafood that is low in fat, both cooked and raw Colossal shrimp are good options. It’s also important to know that one serving of colossal shrimp has more than 20 grams of protein and no carbs.
Lobster Tails are one of the best seafood types suitable for people with diabetes. They have a sweet taste yet are low in carbs. Each serving of Our Lobster Tails has more protein than 200% of the daily recommended amount. This can help you meet your daily protein needs.
Another reason why lobster is good for diabetes is that it contains calcium, which has a crucial role in improving insulin sensitivity.
Because of its nutrients, like selenium, magnesium, zinc, iron, and potassium, haddock regulates the heart rate. It is also a good choice for people with diabetes because it is a protein source that is low in fat. It is low in carbohydrates, which means it has minimal to almost no impact on blood glucose levels.
There is a lot of vitamin D, omega-3 fatty acids, and minerals like potassium and sodium in our seafood from the wild North Atlantic. All of these should be essential to your diet if you have diabetes.
Our Diver Caught Bay Scallops and Wild Sea Scallops, which are low in fat but high in protein, are perfect for diabetics because they have all the nutrients they need for a healthy meal. And, like the other types of seafood, they are rich in omega-3 fatty acids.
Our scallops are never processed and dont contain additives and preservatives, making them healthy.
