Fried fish is a favorite for many with its crispy golden crust and tender flaky flesh. But is this tasty treat suitable for people with diabetes? As a nutritionist I’m often asked, “Can a diabetic eat fried fish?”
The answer isn’t straightforward. Fried foods pose challenges for diabetes management due to their fat and carb content. However, fried fish can potentially fit into a diabetic diet when consumed in moderation.
In this article, I’ll provide a detailed look at the pros and cons of fried fish for diabetics. I’ll offer tips on choosing healthy preparations and optimal portion sizes. My goal is to empower you to make informed decisions about incorporating this crave-worthy comfort food into your meal plan.
Understanding Fried Fish’s Impact on Blood Sugar
Fried fish’s effect on blood sugar stems largely from how it’s prepared. The fish itself contains protein and healthy fats, both of which have minimal impact on blood glucose levels. However, the crispy, oil-laden coating introduces several factors that can spike blood sugar:
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Carbohydrates: Fried batters contain varying levels of carbs from flour, cornmeal, breadcrumbs or starch. These raise blood sugar as they digest.
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Fats Frying Adds Large Amounts of Fat, which may amplify blood sugar response
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Oxidative compounds Frying produces oxidized glycerol and oxidized triglycerides, which induce insulin resistance
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Advanced glycation end-products (AGEs): Deep frying forms AGEs, which also increase insulin resistance.
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Dehydration: Frying leads to water loss, increasing the food’s glycemic load.
So fried fish eaten in large portions, especially with high-carb sides, can certainly cause blood glucose spikes. But keeping serving sizes reasonable allows diabetics to incorporate it safely.
Healthier Ways to Prepare Fried Fish
Not all fried fish is created equal! The specific cooking method and ingredients used make a difference for diabetes management. Here are some healthier preparations:
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Air frying: Uses little to no oil to make foods crispy outside and tender inside. A great option to limit fat and carb absorption.
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Baking: Skip the batter and breading altogether by baking fish with a light coat of oil and seasonings. Far less oil than frying.
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Light batter/breading: Opt for lighter coatings using almond flour, panko breadcrumbs, etc. Rather than heavy batters with flour and beer.
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Whole grain coatings: Try coatings made with 100% whole wheat flour, whole cornmeal or ground oats. Higher fiber reduces blood sugar spikes.
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Heart-healthy oils: Monounsaturated oils like olive oil and avocado oil are smarter picks for frying than inflammatory oils like vegetable and canola.
Being mindful of preparation methods allows you to better control the carb content and manage fried fish’s impact on blood glucose.
Recommended Portion Sizes of Fried Fish
When eating fried foods, portion control is key for diabetes. Here are some reasonable serving sizes for fried fish:
- 3-4 ounces of fried white fish like cod, tilapia or haddock
- 2-3 ounces of fattier fried fish like catfish, trout or salmon
- 10-15 fried shrimp
- 1 small fried soft shell crab (3”-4” diameter)
Aim to make fried fish the protein center of your meal, not the headliner. Round it out with 1-1.5 cups of non-starchy veggies and a half-cup of slow-burning carbs like quinoa, brown rice or sweet potato.
For comparison, fried fish entrees at restaurants often provide 8 ounces or more — at least double the ideal portion size. So beware of supersizing your meal!
Pairing Fried Fish With Diabetic-Friendly Sides
Choosing healthy vegetable- and fiber-rich sides is key to balancing out fried fish’s effects on blood sugar. Here are some excellent options:
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Steamed, roasted or grilled veggies: Broccoli, cauliflower, zucchini, etc.
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Leafy green salads with vinaigrette
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Baked sweet potato or roasted new potatoes
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Brown rice, quinoa, bulgur, farro or barley
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Lentils, beans or chickpeas
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Fresh fruits like melon, berries and stone fruits
Avoid pairing fried fish with carb-heavy sides and fried sides to minimize blood sugar spikes.
Tips for Incorporating Fried Fish Into a Diabetic Diet
Here are some final tips for safely enjoying fried fish with diabetes:
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Discuss with your doctor recommended frequency and portion sizes
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Test blood glucose before and 2 hours after eating to gauge response
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Avoid pairing with high-carb fried sides like fries, hushpuppies, etc.
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Upgrade your oil to olive or avocado oil and use lighter, whole grain coatings
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Balance your plate with plenty of non-starchy vegetables and healthy carbs
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Opt for grilled, baked or air-fried preparations more often than deep fried
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Stay hydrated by drinking water before, during and after the meal
The bottom line is that diabetics don’t have to fully avoid fried fish. With thoughtful preparation, smart portion sizes, and pairing with blood sugar-friendly foods, it can be incorporated into your meal plan. Use these tips to satisfy your crispy fish cravings without sabotaging your health!
Can Diabetics Eat Fried Fish?
You may have found out about the connection in between diet plan and diabetes. Can people with diabetes eat fried fish? It is true that having diabetes makes a person more likely to get heart disease, stroke, kidney failure, and other illnesses.
People who have diabetes are told to watch what they eat, especially the fats they eat and how much they eat. If you don’t know what the Glycemic Index is, here’s a simple way to figure out how much fried fish a diabetic can eat: Simply have a look at the following list to learn.
Glycemic Index & Glycemic Load
The greater the number, the much faster the food breaks down into sugar. If you want to eat healthier, you should make sure that the fish you eat has a high glycemic index.
You can also eat leaner meats like chicken and turkey instead of beef or pork, which are high in fat, to make your meals much healthier.
Another thing to think about is the glycemic load (G. L). This is another way to rank foods by how quickly they change blood sugar into a healthy form.
If you have diabetes, you should talk to your doctor about how much grilled fish you can eat. Can diabetics eat fried fish?.
What fish is good for diabetics? Five best fish options for diabetics.@healthdsl6619
Can people with diabetes eat fried fish?
Fried or sauteed in butter scallops and shrimps must be avoided by people with diabetes. Promotes heart health and helps reduce inflammation in the body by providing omega fatty acids like DHA-rich tuna, salmon, and mackerel. Helps lower cholesterol due to low levels of saturated fat in seafood. into your diet.
Are diabetics allowed to eat shrimps?
Shrimp is appropriate for pre-diabetics and diabetics in most cases because of its minimal effect on blood sugar. Shrimp is a versatile, high protein, low carbohydrate food. It contains moderate amounts of vitamin B12, selenium, and is low in saturated fat. The concentration of cholesterol in shrimp may present an issue for some individuals with type 2 diabetes or those with already unhealthy lipid profiles. However, this is most likely only an issue if consumed in excess and in the context of an already unhealthy dietary pattern. Shrimp, when caught sustainably and consumed moderately are a healthy choice for humans and the environment. The 2020-2025 Dietary Guidelines for Americans suggest aiming for two 4-ounce servings of seafood per week and many health experts suggest up to 12 ounces per week. Look for shrimp certified by an independent agency such as Wild American Shrimp or the Marine Stewardship Council(MSC), which certifies that wild fisheries are well-managed and sustainable. Or look for the Best Aquaculture Practices label, which is for farmed shrimp.
Is fish good for diabetes?
Inflammation can cause many health problems such as arthritis, heart disease, and cancer. Fish such as omega-three rich salmon, omega-six fatty acid DHA rich tuna can help reduce inflammation in the body. Omega acids are also good for people with diabetes because they allow glucose to enter cells.
How much fatty fish should a diabetic eat?
These recommendations are based on health and safety considerations as well as how we can improve health outcomes through nutrition. The most important recommendation is that diabetic individuals should limit their intake of fatty fish to 12 ounces per week or less.