Is Shrimp Bad For Diabetics? The Truth About Shrimp and Diabetes

For those living with diabetes, diet is an extremely important part of managing blood sugar levels. With so many conflicting nutrition guidelines, it can be tricky figuring out exactly what you should and shouldn’t be eating. One food that often causes confusion is shrimp – so is shrimp bad for diabetics or not?

As a diabetic myself, I used to avoid shrimp because I assumed they were too high in cholesterol and fat. But after doing some research, I realized shrimp can actually be part of a healthy diabetes diet.

In this article, I’ll go over the benefits of shrimp, potential concerns, and tips for enjoying shrimp as part of a balanced diabetic meal plan My goal is to provide a thorough, evidence-based look at shrimp and diabetes so you can make an informed decision about including it in your diet

The Benefits of Shrimp for Diabetics

Here are some of the key reasons shrimp can be a smart choice if you have diabetes

Low in Carbs and Calories

• Shrimp are naturally low in carbohydrates and calories. A 3 oz serving of boiled shrimp has 0g of carbs and only 72 calories.

• This makes them an excellent protein to incorporate into a diabetic diet without spiking blood sugar levels. Their low carb, low calorie profile helps keep portions of carbohydrates and calories controlled.

Packed with Protein

• Shrimp provide about 17g of protein per 3 oz serving. Protein promotes steady blood sugar levels and helps you feel full and satisfied after eating.

• Getting enough high quality protein is an important part of managing diabetes, and shrimp make that easy.

High in Nutrients

• In addition to being low calorie and high in protein, shrimp provide a variety of important vitamins and minerals:

  • Selenium – supports immune function and thyroid health
  • Iodine – essential for thyroid hormone production
  • Vitamin B12 – key for red blood cell formation and neurological function
  • Zinc – boosts immune health and wound healing
  • Iron – prevents anemia and aids in carrying oxygen throughout the body

Heart Healthy Omega-3s

• Shrimp contain beneficial omega-3 fatty acids called DHA and EPA. Omega-3s have anti-inflammatory effects that help lower heart disease risk.

• People with diabetes have a higher risk of heart disease, so getting more omega-3s from shrimp is advantageous.

Low Glycemic Index

• The glycemic index (GI) measures how much a food raises blood glucose levels. Foods with a lower GI are less likely to spike blood sugar.

• Shrimp have a GI of 0, making them an ideal pick for stable blood sugar levels.

Potential Concerns About Shrimp for Diabetics

While shrimp offer some excellent nutritional benefits, there are a few potential drawbacks to keep in mind:

High in Cholesterol

• Shrimp are high in cholesterol – a 3 oz serving contains 137mg.

• For years, dietary cholesterol was thought to negatively impact blood cholesterol levels. However, current research shows dietary cholesterol has little effect on blood cholesterol for most people.

• Still, shrimp should be eaten in moderation for those concerned about cholesterol intake.

Mercury Exposure

• Large, predatory fish tend to have higher mercury levels. Though small amounts of mercury occur naturally in seafood, elevated levels can harm health.

• Shrimp have less mercury than many fish. But opting for wild caught shrimp over farmed may further reduce potential mercury exposure.

Allergies

• Shellfish allergies are one of the most common food allergies. If you have a shellfish allergy, shrimp should obviously be avoided altogether.

• For those with diabetes who don’t have an allergy, shrimp can still be enjoyed in moderation as part of a healthy diet.

Tips for Incorporating Shrimp into a Diabetes Diet

If you want to start eating shrimp as part of your diabetic diet, here are some tips to do so healthfully:

• Watch portion sizes – Stick to a 3-4 oz serving to keep calories and cholesterol in check. Measure portions to prevent overeating.

• Opt for cooking methods that require little or no added fat – Steaming, grilling, or broiling are best. Avoid deep frying or coating shrimp in lots of butter or oil.

• Be mindful of accompaniments – Sauce-drenched shrimp, buttery pasta, or deep fried coconut shrimp defeat the purpose of choosing this low calorie protein. Enjoy shrimp simply seasoned or in a vegetable stir fry instead.

• Eat shrimp as a substitute for higher fat proteins – Swap out steak, sausage, or bacon for lower fat shrimp in some meals.

• Pair with non-starchy vegetables – Serving shrimp over a salad, with roasted veggies, or in a veggie stir fry helps control carbs.

• Watch out for hidden carbs – Breaded or battered shrimp contains extra carbs so should be chosen less often. Opt for plain shrimp most of the time.

Healthy Ways to Eat Shrimp with Diabetes

To give you some inspiration, here are 7 delicious and diabetes-friendly ways to enjoy shrimp:

1. Cilantro Lime Shrimp Lettuce Wraps

• Combine cooked shrimp with cilantro, lime juice, diced avocado, and salsa in lettuce cups for a low carb meal.

2. Shirataki Shrimp “Pasta”

• Toss cooked shrimp with shirataki noodles, spinach, olive oil, garlic, and Parmesan for a noodle dish with a fraction of the carbs.

3. Veggie Stir Fry with Shrimp

• Stir fry shrimp with broccoli, bell peppers, snow peas, carrots, ginger, and garlic for a fast, all-in-one meal.

4. Roasted Veggie and Shrimp Sheet Pan

• Roast shrimp with cauliflower rice, Brussels sprouts, and asparagus for hands-off flavor.

5. Greek Shrimp Salad

• Marinate cooked shrimp in lemon, olive oil, and oregano. Serve over romaine with cucumbers, tomatoes, olives, and feta.

6. Low Carb Shrimp Tacos

• Saute shrimp with taco seasoning and serve in lettuce cups or low carb tortillas with salsa and avocado.

7. Zoodles with Lemon Garlic Shrimp

• Saute shrimp in garlic butter and lemon. Toss with spiralized zucchini noodles and parsley.

The Takeaway on Shrimp and Diabetes

At the end of the day, shrimp can be incorporated into a healthy diet for diabetics when eaten in moderation. The key is balancing shrimp with mostly low carb, non-starchy vegetables and controlling portion sizes. While shrimp offer protein and several vitamins and minerals, they should be one component of an overall balanced approach to diabetes management.