Is Smoked Salmon Good for Diabetics? A Guide to Enjoying It Safely

What do you usually eat for breakfast on Christmas Day? A recent poll in BBC Good Food magazine found that smoked salmon and scrambled eggs are a popular choice. If you have diabetes, you can still enjoy a tasty breakfast like this on a special day. There are also many ways to make your breakfast a little healthier. You can make creamy scrambled eggs without using a lot of butter. Here are three other unique breakfast ideas for you to try.

As a diabetic, it can feel like everything you eat is off limits. But the truth is with careful planning and moderation you can still enjoy many of your favorite foods like smoked salmon.

Smoked salmon offers some nutritional benefits that make it a smart choice for diabetics. However, there are also some precautions to keep in mind. In this comprehensive guide, I’ll share how smoked salmon can fit into a diabetic diet and tips to enjoy it safely.

The Benefits of Smoked Salmon for Diabetics

Here’s a look at some of the positives of adding smoked salmon to your diabetic diet:

High in protein—High-quality protein in smoked salmon helps you stay full and keeps your blood sugar levels in check. Salmon contains approximately 20 grams of protein per 3-ounce serving.
High in omega-3s—Salmon is one of the best foods to get EPA and DHA, which help reduce inflammation. Omega-3s are good for your heart, which is especially important for diabetics who are more likely to get heart disease.
Low in carbs – With zero carbs, smoked salmon won’t directly impact blood sugar levels. It’s a diabetes-friendly substitute for high-carb breakfast items like bagels, toast, or pancakes.
Nutrient-dense – In addition to protein and omega-3s, smoked salmon contains vitamins like B12, D, selenium, and potassium. These nutrients help regulate blood sugar and provide antioxidant protection.

Potential Drawbacks of Smoked Salmon for Diabetics

While smoked salmon has some advantages, there are also a few precautions diabetics should keep in mind:

High in sodium – The smoking and curing process adds a lot of sodium, which can increase blood pressure and health risks. Checking labels and opting for low-sodium varieties is important.
Risk of contaminants – Smoked seafood carries a small risk of contaminants like parasites, listeria, and mercury. Proper handling and cooking can reduce this risk.
Can be fatty – Although it provides beneficial omega-3 fats, smoked salmon is high in overall fat, so portion control is key. Consuming too much may negatively impact cholesterol and weight.

Tips for Enjoying Smoked Salmon Safely with Diabetes

With a few simple precautions, you can incorporate smoked salmon into your diabetes diet:

Stick to a serving size of 2-3 oz to limit fat, sodium, and calories.
Read labels and choose low-sodium smoked salmon when possible. Or rinse before eating to reduce some salt.
Balance with non-starchy veggies for added nutrition without spiking blood sugar.
Opt for hot-smoked varieties that are cooked to safe temperatures to reduce contamination risk.
Heat smoked salmon to 165°F if concerned about bacteria or parasites. An easy method is lightly baking.
Avoid eating smoked salmon daily and limit to 1-2 times per week to restrict sodium intake.
Check with your doctor about safe fish consumption and mercury precautions when pregnant.

Healthy Ways to Eat Smoked Salmon with Diabetes

Here are some nutritious meal ideas that incorporate smoked salmon:

Smoked Salmon and Veggie Scramble

Combine 2-3 eggs with 1/4 cup smoked salmon, diced peppers and onions. Scramble in a non-stick pan spritzed with cooking spray and top with diced tomato and fresh dill. Serve with whole grain toast.

Smoked Salmon Lettuce Wraps

Top large lettuce leaves with 1-2 oz smoked salmon, thinly sliced cucumbers, goat cheese crumbles, lemon wedge and fresh ground pepper.

Smoked Salmon and Avocado Toast

Top whole grain toast with mashed avocado, 1 oz smoked salmon, red onion slices, lemon juice and everything bagel seasoning.

Smoked Salmon Flatbread Pizza

Top a whole wheat pita or flatbread with marinara sauce, smoked salmon pieces, diced red onion, capers and crumbled feta cheese. Bake 5 minutes until cheese melts.

Mediterranean Smoked Salmon Salad

Toss romaine lettuce, smoked salmon, chickpeas, diced cucumber, tomatoes, feta cheese, red onion, lemon juice and olive oil.

The Takeaway on Smoked Salmon for Diabetics

When consumed in moderation alongside a balanced diet, smoked salmon can be a safe, nutritious addition to a diabetic diet. Focus on controlling portions, limiting sodium, and proper handling. With some mindful precautions, smoked salmon can provide a protein and omega-3 boost without derailing your blood sugar levels.

is smoked salmon good for diabetics

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The #1 Fish You Should NEVER Eat If You Have Diabetes

FAQ

Should diabetics eat smoked salmon?

Smoked salmon can lower inflammation, the cause of many chronic conditions such as cancer, ulcerative colitis, diabetes, and heart disease.

Who should not eat smoked salmon?

Cold-smoked salmon, which is not fully cooked, carries the potential for foodborne illness, specifically from listeriosis. Because of that, the FDA advises that pregnant women, young children, older adults and those who are immunocompromised not consume it.

How much salmon can a diabetic eat?

Because salmon is a heart-healthy food that’s high in protein and healthy fats—and low in saturated fats—both the American Health Association and the American Diabetes Association recommend that those with diabetes can eat 2 servings of salmon a week (about 7 oz total).

What type of salmon is best for diabetics?

If you’re wondering which types of salmon are suitable for diabetics, our Wild Alaska Coho Salmon and Norwegian Salmon are some of the best. Salmon is not only known for being rich in high omega-3 but is also categorized as oily fish, which is considered to lower the risks of cardiovascular diseases.

Is smoked salmon good for diabetics?

As you can see, all unflavored and unseasoned fish products are carbohydrate free, which makes them a delicious and nutritious food ideally suited for your diabetic diet! Smoked salmon does contain some carbohydrates, likely due to its method of preparation. Salmon packs a much higher healthy-fat-punch than other types of fish.

Is black sesame beneficial for diabetics?

Yes. The magnesium present in the seed also has properties that reduce the chances of developing diabetes, in addition to helping to manage those who already have the disease. In addition, the seed is also rich in Omega-3, its oil increases the effect of the drug glibenclamide in patients suffering from type 2 diabetes.

Should you eat salmon if you have type 2 diabetes?

If you already have type 2 diabetes, that’s even more reason to keep eating salmon. Fish consumption is associated with lower incidence of myocardial infarction in diabetics and lower mortality, especially for cardiovascular event-related deaths. When you’re cooking up salmon fillets, leave the skin on.

Should you eat smoked salmon & scrambled eggs if you have diabetes?

Chances are you’ll be tucking into smoked salmon and scrambled eggs – according to a recent poll in BBC Good Food magazine, it’s a favourite. Diabetes is no barrier to a delicious breakfast like this on a special occasion, and there are plenty of things you can do to make your breakfast a little bit healthier.