Seafood is high in protein and big on taste. Find out how to make fish and shellfish part of your diabetes diet.
Fish can be a delicious and nutritious addition to a diabetic diet. But with so many types of fish to choose from, it can be tricky to know which options are best. This detailed guide examines the benefits of fish for diabetics, the best fish to eat, and how often fish should be included in your meal plan.
Why Eat Fish? The Benefits for Diabetics
Fish provides numerous health advantages that make it a smart choice for people with diabetes. Here are some of the top reasons why fish deserves a place on your plate
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High-quality protein. Fish is an excellent source of protein, which helps keep you feeling full and satisfied. Protein also helps maintain and repair body tissues.
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Heart-healthy fats. The omega-3 fatty acids found in fish reduce inflammation and support heart health. People with diabetes are at increased risk for heart disease, so getting more omega-3s is important.
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Low carb. Fish contains no carbs, so it won’t spike your blood sugar. It’s easy to incorporate into a diabetic diet.
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Nutrient-dense. Fish provides vitamins and minerals like selenium, vitamin D, vitamin B12, and iron. Many diabetics are low in these nutrients.
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May improve diabetes management. Eating fish, especially fatty fish high in omega-3s, is linked to better blood sugar control and insulin sensitivity.
The Best Fish Choices for Diabetics
All fish provide benefits, but some varieties are better suited for a diabetes-friendly diet. Here are some of the top fish picks:
Salmon
Salmon is one of the best fish choices thanks to its high omega-3 content. Omega-3s reduce inflammation which is beneficial for heart health. Research shows eating salmon and other fatty fish lowers the risk of stroke and heart disease in people with diabetes.
Salmon is also an excellent source of high-quality protein to help keep you feeling satisfied. Opt for wild-caught salmon when possible.
Sardines
These small, oily fish are anti-inflammatory superstars. Sardines are rich in omega-3s and also provide vitamin D, calcium, vitamin B12, and selenium.
Canned sardines are budget-friendly while providing the same benefits as fresh sardines. Look for varieties packed in olive oil for added healthy fats.
Mackerel
Like salmon and sardines, mackerel is loaded with anti-inflammatory omega-3s. It’s also high in selenium, niacin, and vitamin B12. Mackerel has a rich flavor that makes it perfect for grilling.
Herring
This oily fish offers the vitamin D, selenium, omega-3s, and protein diabetics need. Herring is lower in mercury than some other fish, so it can be enjoyed regularly. Fresh, canned, smoked, or pickled herring all provide benefits.
Cod
Cod is a tasty white fish that’s high in protein, low in fat and calories, and free of carbs. The mild flavor allows you to season it with herbs rather than rely on heavy sauces. Cod is also budget-friendly and easy to find.
Tuna
Tuna packs over 20 grams of protein per 3-ounce serving. It’s also high in selenium and vitamin A. Research indicates the omega-3s in tuna improve insulin sensitivity and blood sugar levels in people with diabetes. Limit intake to a couple times a week to minimize mercury exposure.
How Much Fish Should You Eat?
Aim to incorporate fish into your diabetes meal plan 2-3 times per week. Consuming at least 8 ounces of fatty fish like salmon or mackerel weekly provides anti-inflammatory benefits.
Pairing fish with non-starchy veggies, beans, lentils or whole grains makes for a well-rounded, diabetes-friendly meal. Canned fish like sardines can also be added to salads or used to top veggie-based dishes.
Tips for Choosing and Preparing Fish
Follow these recommendations when shopping for and cooking fish:
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Opt for wild-caught or sustainably farmed fish when possible.
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Look for fresh fish that is firm with a mild scent. Avoid fish with dark/dull coloring.
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Store fresh fish on ice or in the coldest part of the fridge. Use within 1-2 days.
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Thoroughly cook fish to an internal temperature of 145°F to destroy any harmful bacteria.
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Healthy cooking methods include baking, grilling, broiling, poaching or air frying. Avoid breaded or fried fish.
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Check advisories for locally caught fish. Limit fish high in mercury like tuna and swordfish.
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Rinse canned fish to remove excess sodium. Pick options canned in water over oil.
Sample Meal Ideas with Fish
Here are some meal ideas that incorporate diabetes-friendly fish:
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Salmon salad: Mix flaked salmon with greens, avocado, tomato, onion, chickpeas and lemon vinaigrette.
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Fish tacos: Top corn tortillas with blackened cod, salsa, cabbage, cilantro and Greek yogurt.
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Tuna poke bowl: Combine tuna with brown rice, edamame, carrot, cucumber, avocado and ginger dressing.
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Broiled herring: Broil herring fillets drizzled with olive oil, garlic and fresh dill. Serve with roasted Brussels sprouts.
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Canned sardines: Top a mixed green salad with canned sardines, hard boiled eggs, cherry tomatoes, olives and balsamic vinaigrette.
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Grilled mackerel: Grill mackerel fillets over lemon slices. Serve with quinoa tossed with diced mango, bell pepper and green onion.
The Takeaway
Fish should be included in a diabetes diet due to its high protein content, abundance of vitamins and minerals, anti-inflammatory omega-3 fatty acids, and lack of carbs. Fatty fish like salmon and mackerel provide the biggest benefits and should be eaten weekly. Follow healthy preparation methods and check local advisories for fish low in pollutants like mercury. Incorporate fish into several meals per week to gain better blood sugar control and heart health.
How Often Should You Eat Fish Per Week?
The American Heart Association (AHA) recommends eating two servings of fish per week, where one serving equals 3.5 ounces (oz) of cooked fish, or about ¾ cup of flaked fish. The AHA emphasizes eating fatty fish like salmon, mackerel, trout, and sardines, because these choices are especially high in omega-3 fatty acids (more on these shortly). Limit fish like shark, swordfish, and tilefish, as these have a higher risk of mercury contamination, advises the U.S. Food and Drug Administration.
The American Diabetes Association (ADA) echoes these recommendations for people with diabetes. The ADA also notes that it’s best to grill, broil, or bake fish, as breaded and fried fish packs extra carbs and calories.
Fish tastes great without having to be cooked in a lot of different ways.
So get to know your local seafood purveyor and make seafood part of your type 2 diabetes diet.
Tilapia for Tons of Protein and Little Fat
Tilapia is a low-calorie, high-protein fish that has a very mild flavor, Weisenberger says. One small fillet that’s been steamed or poached contains 137 calories and 28. 5 grams (g) of protein, according to the U. S. Department of Agriculture’s (USDA) nutrition database. And tilapia fillets, both fresh and frozen, are pretty easy to find. It’s even easier to cook. Since tilapia fillets are usually thin, they cook quickly. But be careful not to cook them too long, or they’ll start to fall apart.
Try this diabetes-friendly tilapia dish from Weisenberger: Sauté onions, peppers, or whatever vegetables you have on hand. Then add canned tomatoes, tomato sauce (look for low-sodium options), and Italian seasonings. Raise the heat to a low boil and place the tilapia on top. Cover and cook for a few minutes, or until the fish is cooked through. “I’d serve it with brown rice, barley, or quinoa,” Weisenberger says.
What fish is good for diabetics? Five best fish options for diabetics.@healthdsl6619
FAQ
Does fish spike blood sugar?
Is fish or chicken better for diabetes?
What seafood is not good for diabetics?
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.
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.
Can diabetics eat seafood?
The key with seafood on a diabetic diet is moderation so we recommend not consuming more than two servings per week. Fish can be a great source of seafood for people with diabetes because they provide many benefits such as managing blood sugar levels and reducing inflammation.
Can fish cause type 2 diabetes?
Potential benefits of the intake of fish on the development of type 2 diabetes could be attributed to its high content of dietary n-3 polyunsaturated fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Higher EPA and DHA quantities in the phospholipid cell membranes could increase insulin sensitivity ( 1 ).