Why do you need to know which fish are good for diabetes? Most people think of type 2 diabetes as a blood sugar problem. But the reality is a little more complicated than that.
Insulin resistance, the cause of type 2 diabetes, can lead to cardiovascular health problems. The Centers for Disease Control and Prevention (CDC) found that people with type 2 diabetes were more than twice as likely to develop heart disease or stroke compared to controls without diabetes.
“That’s why we recommend a diet that supports overall health and cardiovascular health for people with diabetes,” says dietitian Jill Weisenberger, who specializes in diabetes management and education.
Fish is a heart-healthy food. Fish is an excellent source of protein and healthy fats. It also contains key vitamins and minerals. If so, how often should I eat fish in a week?
The American Heart Association (AHA) recommends eating two servings of fish per week. One serving here means 100g cooked fish or ¾ cup thinly sliced fish. The AHA recommends fish high in omega-3 fatty acids, such as salmon, mackerel, trout, and sardines.
If fish are to be good for diabetes, the recipe is also important. The American Diabetes Association recommends steaming or boiling fish. This is because if you use oil or butter, such as fried, your carbohydrate and calorie intake will increase. Here are 7 types of fish that are good for diabetes.
Salmon is a good source of heart-healthy omega-3 fatty acids. Omega-3 fatty acids may help reduce the risk of common diabetes complications such as heart disease, heart failure and stroke.
Like tilapia, cod is a low-calorie, high-protein fish. It is very low in saturated fat and is rich in omega-3 fatty acids. Each steamed or boiled cod fillet has 148 calories and 32.6 grams of protein.
The AHA recommends trout as one of the fish that provides heart-healthy omega-3 fatty acids.
Shrimp are low in calories and high in protein. However, compared to other seafood, it contains relatively high cholesterol. Therefore, diabetic patients who are concerned about cholesterol should avoid it.
Crab and lobster
Crabs and lobsters are low in fat and calories. 1 cup of steamed crab meat contains 97 calories and 1 g of fat, and 1 cup of steamed lobster contains 128 calories and 1.2 g of fat.
Tilapia is a white fish that is good for protein intake. It is a low-calorie, high-protein fish with a mild taste. According to the USDA, one small steamed or boiled fillet contains 137 calories and 28.5 grams of protein.
Sardines are a source of omega-3 as well as calcium and vitamin D. One ounce (about 28 g) of canned sardines dipped in oil contains 108 mg of calcium and 1.36 mcg of vitamin D. Sardines are good for diabetes as well as a diet for bone health.
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