Finding Fish – A Diabetic’s Guide to Seafood

Seafood has a variety of benefits for people with diabetes.

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When you were first diagnosed with Type 2 diabetes, you may have been intimidated by the list of things you should and shouldn’t be eating. Partaking in a healthy diet is important, especially when your body is unable to process glucose efficiently, but changing your eating habits to accommodate a new illness can be challenging.

Seafood is one food variety that has a lot of benefits, and most people don’t have enough fish in their diets to start with. Fish and other animals found in the ocean can have an abundance of natural minerals, vitamins, and compounds that assist with keeping our bodies balanced. However, some fish are to be avoided by people with certain health problems, including diabetes.

Seafood for diabetics

Fresh, frozen, or preserved fish can all be a great addition to the diet of a person with Type 2 diabetes. As with other food groups, like meat and grains, seafood should be eaten in moderation and balanced with other important forms of protein and healthy fats.

Seafood can be dressed up or down with easy recipes and sauces that are light and full of flavor. Citrus, herbs and spices, and other marinades are quick to create and allow you to maintain the healthy nature of your dishes without resorting to frying fish in heavy batter.




The benefits of seafood

Some fish are high in omega-3s (think salmon and mackerel), a type of unsaturated fats that are good for you. Seafood doesn’t make your blood glucose levels increase because it doesn’t have carbohydrates in it. If you aren’t a fan of fish but still seek the benefits of omega-3s, you can also find them in walnuts, flax, and some vegetable oils.

Dietitians recommend eating fish at least twice a week.

Fish such as tuna, mackerel, swordfish, and shark may contain levels of mercury that are unsafe for some people to eat, which is why you should choose your seafood wisely and consult with your doctor or nutritionist before making any big dietary changes. Fish that don’t contain high levels of mercury include salmon, herring, trout, and Pacific mackerel, making them great choices for diabetics and other people looking to add more fish to their diets.

References

My Food Advisor. Accessed June 19, 2017.

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Elizabeth is an avid traveler and occasional tour guide. Her freelance writing career is supported by an excessive consumption of coffee and the motivation to work in her pajamas anywhere in the world she wants to be.