Fried fish is a popular menu item across the globe. The light crispy coating and tender fish inside make it an irresistible combination for many people. However if you have diabetes or are watching your blood sugar levels, you may wonder if indulging in fried fish is a good idea. In this article, we’ll explore the potential effects of fried fish on blood glucose and provide tips for enjoying it without spiking your levels.
How Fried Fish Impacts Blood Sugar
To understand if fried fish raises blood sugar, we first need to look at the components of this dish separately:
Fish
Fish itself is a high-protein, low-carb food. Protein contains minimal carbohydrates, so pure sources of protein like fish, chicken, beef, or eggs have a gentle impact on blood sugar.
During digestion, protein is broken down into amino acids, not glucose. This means eating fish does not directly raise your blood sugar levels.
Frying Oil
The oil used for frying adds a lot of fat and calories. Fried foods absorb oil increasing their total fat content.
Like protein, fat does not directly affect blood sugar. Fat digestion does not cause an insulin response.
However, high-fat foods can indirectly contribute to insulin resistance over time. Eating too many calories from fat can also lead to weight gain, another risk factor for diabetes.
Breading/Batter
Breading or batter is what ramps up the carbohydrates in fried fish. Breadcrumbs, flour, and beer batter are all sources of carbohydrates that can be converted into glucose during digestion.
The more coating on the fish, the higher the carb count will be. So fried fish has more effect on blood sugar than grilled or baked fish.
Does Fried Fish Spike Blood Sugar?
The answer lies in the specifics of how the dish is prepared. Let’s compare two scenarios:
Lightly Breaded Fried Fish
- A thin layer of flour/cornmeal breading
- Cooked in a small amount of oil
- Served in a reasonable portion
This style of fried fish will have a moderate impact on blood sugar thanks to the light breading. Spreading the carbs over more protein and fat blunts the effects compared to eating the breading alone.
While it may still raise blood glucose slightly, the spike should not be dramatic with careful portions.
Heavily Breaded Fried Fish
- Thick coating of batter or breadcrumbs
- Deep fried in copious oil
- Large or multiple pieces served
Heavy breading plus frying equals more carbs absorbed. And large portion sizes compound the issue.
This preparation of fried fish is almost guaranteed to significantly spike blood sugar for most people with diabetes. The heavy carbs and overload of calories is an unhealthy combo.
Tips to Minimize Blood Sugar Impact
If you want to enjoy fried fish safely without blood sugar swings, here are some tips:
- Choose grilled, baked, or air fried instead of deep fried
- Opt for lighter breading over heavy batter
- Load up on vegetable sides vs. starchy ones
- Watch portions and share if needed
- Take a walk after eating to stabilize blood glucose
- Test 2 hours after eating and supplement insulin if needed
Being mindful with preparations, portions, and planning can help minimize any effects from fried fish. Moderation and pairing it with other healthy choices is key.
How Other Fried Foods Impact Blood Sugar
While we’ve focused on fried fish, these same principles apply to other commonly fried menu items too:
Fried Chicken
The breading is the concern here. Opt for grilled or baked chicken to avoid carbs.
French Fries
Fries are pure refined carbs. Even fried in healthy oil, these spike blood sugar severely.
Fried Shrimp
Breading is lighter than fries or chicken, but still raises blood glucose moderately.
Doughnuts
Pure refined carbs plus sugar – a nightmare combo for diabetes management.
Fried Veggies
The healthiest fried choice – the breading and oil are offset by low carb vegetables.
Healthy Fried Alternatives
Instead of deep frying, try these lower-carb alternatives:
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Air Fried Fish: Uses just a mist of oil to make fish crispy without deep-frying.
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Grilled Fish Tacos: Skip the batter, grill seasoned fish and serve in corn tortillas.
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Baked Fish Sticks: Lightly coat in whole wheat breadcrumbs and bake.
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Blackened Fish: Dry rub of spices sears flavor without breading.
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Broiled Fish Kebabs: Alternate fish chunks with veggies on a skewer.
Case Study: How Fried Fish Impacted Mary’s Blood Sugar
To see how fried fish can affect someone’s blood glucose in real life, let’s look at a case study example:
Mary is newly diagnosed with type 2 diabetes. She orders fish and chips at a pub for dinner one night.
The thick beer batter and piles of fried potatoes worry her, but it’s a special occasion. She decides to indulge but take precautions.
She asks for a child’s portion of fish and chips. When her meal arrives, she splits the fish in half to eat now and take home leftovers. She also chooses a green salad instead of more fries as her side.
Two hours after her meal, Mary checks her blood sugar level. Even with the smaller portions, it has still spiked up to 180 mg/dL, well above her target range.
Mary makes a note to be more careful with fried foods in the future. She learns which dishes have too much breading and result in blood sugar spikes for her personally.
In the future, she’ll stick to grilled fish, baked potato wedges, and other healthier alternatives when dining out. No more heavy deep fried foods.
Takeaways on Fried Fish and Blood Sugar
When prepared with restraint, fried fish can be worked into a diabetes-friendly diet plan without causing major blood sugar spikes. Focus on reasonable portions, lighter breading, and sensible sides.
Pair it with non-starchy vegetables, a garden salad, or a whey protein shake to help stabilize blood glucose response. And opt for baking, grilling, or air frying instead of deep frying.
With a balanced approach, most people with diabetes can still enjoy these tasty treats in moderation without sacrifice or swingy blood sugar levels. Fried fish doesn’t have to be completely off limits – just consumed mindfully.
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?.
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.
The #1 Fish You Should NEVER Eat If You Have Diabetes
Can fried fish cause diabetes?
Fish that is breaded and fried can raise blood glucose levels and negatively affect your cholesterol levels. A study of over 35,000 Swedish men followed for 15 years concluded that fried fish is associated with an increased risk of type 2 diabetes. Experts don’t know the exact reason why breaded, fried fish increases your risk of type 2 diabetes.
How do fried foods affect blood sugar?
Fried foods affect your blood sugar because the fat in them slows down the digestion of the carbohydrates they contain. Your body can quickly convert simple carbohydrates into glucose, causing your blood sugar levels to rise. Fried foods usually contain carbohydrates.
Is fried fish bad for You?
However, depending on how fish is prepared, it may be doing more harm than good. Frequent overall fried food intake has been shown to increase the risk of type 2 diabetes. Fish that is breaded and fried can raise blood glucose levels and negatively affect your cholesterol levels.
Are fried foods detrimental for diabetics?
Although the fat in fried foods may slow down digestion, the nature of the fat — trans fats — is very bad for diabetics. Fried foods are often very high in calories.