Salmon is one of the most nutritious and diabetes-friendly fish available. Due to its high nutritional value and many health benefits, salmon is a great food to include in a diabetic’s diet. But can diabetics really eat salmon without worrying that it will make their blood sugar go up? Let’s find out.
An Overview of Salmon Nutrition
Salmon is high in protein, healthy fats, and important vitamins and minerals but low in calories and carbs.
A 3.5 oz (100 g) serving of wild salmon contains:
- Calories: 208
- Carbs: 0 g
- Protein: 22 g
- Total fat: 12 g
- Omega-3s: 3.7 g
- Vitamin B12: over 100% DV
- Selenium: over 100% DV
- Potassium: 18% DV
- Vitamin D: 54% DV
With zero carbs and abundant protein and healthy fats salmon can help manage hunger and blood sugar levels. The omega-3s also provide anti-inflammatory benefits.
Why Salmon is Ideal for Diabetics
Here are some key reasons why salmon is perhaps the #1 recommended fish for people with diabetes
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Zero carbs: Salmon contains no carbs, so it won’t spike blood sugar levels. This makes it easy to incorporate into a diabetic meal plan.
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High in protein: The protein in salmon promotes steady, long-lasting energy rather than quick spikes and crashes from carbs. Protein takes longer to digest, helping maintain stable blood sugar.
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Rich in omega-3s: Salmon is one of the best sources of anti-inflammatory omega-3 fatty acids like EPA and DHA. Omega-3s provide various health benefits for diabetics.
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Nutrient-dense: Salmon packs numerous vitamins and minerals that can help reduce diabetes risk and manage symptoms. These include vitamin D, selenium, potassium, and B vitamins.
Salmon Benefits for Diabetes Management
Here are some of the top ways that eating salmon can benefit those with diabetes:
- Improves insulin response and blood sugar control
- Reduces inflammation and oxidative stress
- Lowers risk of diabetes complications
- Protects cardiovascular health
- Aids weight management
- Enhances satiety between meals
Research suggests eating oily fish like salmon at least twice a week provides maximal health perks for diabetics.
Tips for Cooking Salmon for Diabetics
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Opt for wild salmon over farmed. Wild has fewer pollutants and more omega-3s.
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Bake, grill, or pan-sear. Avoid deep-frying salmon or coating with carb-laden batters.
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Season simply with lemon, herbs, spices, etc. Skip high-sugar marinades or glazes.
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Keep the salmon skin on for added flavor and nutrients. Crispy salmon skin is delicious!
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Pair it with non-starchy veggies like asparagus, broccoli, spinach, etc.
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Canned salmon can make a quick, convenient option for salads or snacks. Pick cans with bones and skin for extra calcium.
The Verdict: Salmon is a Superfood for Diabetics
With its stellar nutrition profile, abundance of protein, healthy fats, and key micronutrients, salmon is perhaps the #1 recommended fish for people with diabetes. Salmon is delicious and versatile, fitting easily into a diabetic meal plan. An excellent source of omega-3s and several antioxidants and vitamins, salmon provides anti-inflammatory and cardio-protective benefits that can aid diabetes management. For the most nutritious salmon option, choose wild over farmed. Overall, salmon is a diabetes superfood that is easy to enjoy as part of a balanced diabetic diet.
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Effective Diabetes Treatment by Eating Salmon regulary, Do You Know the Reason?
FAQ
How much salmon can a diabetic eat?
What type of salmon is best for diabetics?
What seafood is not good for diabetics?
Which fish is best for diabetics?
Can you cook salmon if you have diabetes?
As with most fish, you have a number of options for healthy cooking with diabetes, including baking, broiling, stewing, and roasting, per the AHA. Weisenberger suggests coating cooked salmon with this heart-healthy dressing: 1 tablespoon (tbsp) olive oil, 1½ tbsp lemon juice, 2 crushed garlic cloves, and a handful of fresh chopped basil.
Can I eat watermelon if I have diabetes?
Yes, you can eat watermelon if you have diabetes. Watermelon has a high glycemic index but a low glycemic load. This means that while the sugars in watermelon are broken down rapidly and will enter the blood stream rapidly, the low glycemic load means that it takes a lot of watermelon to have this effect. Therefore, if consumed in moderation it will not be a problem for diabetics.
How much salmon should a diabetic eat?
How much salmon should a person with diabetes eat? Eating two 3-ounce servings per week of fatty fish, such as salmon, is recommended by the American Diabetes Association and the American Heart Association. Upgrade your meal plan with diabetic-friendly salmon recipes.
Is salmon good for type 2 diabetes?
Learn More Salmon is a great choice of fish for type 2 diabetes because it’s high in omega-3 fatty acids, the “healthy” fats that can help reduce your risk of common diabetes-related complications like heart disease, heart failure, and stroke, according to the AHA.