Fish: Nutritional Profile
Fish is a treasure-house of many nutrients. Fish are rich in proteins and fats, which means they have the lowest possible Glycemic Index (GI). Thus, the chances of an increase in blood sugar levels are low when one consumes fish.
Fish have a high content of omega-3 fatty acids like EPA and DHA. They are rich in proteins, vitamins B12 and D, and minerals like iron, iodine, and phosphorus. It is advisable to consume at least 280 g of cooked fish weekly.
Eating fish improves the health of your heart, brain, and thyroid gland. It regulates blood pressure and blood sugar levels.
Advantages of Fish For Diabetics
Fish is an excellent food for diabetes.
- The low carbohydrate content keeps sugar levels in check.
- The omega-3 fatty acids play a role in raising a good cholesterol profile. They also help to reduce inflammation.
- Fish also provide necessary levels of Vitamin D to keep our bones strong.
- The vitamin B12 present in fish keeps our nerve cells and red cells healthy.
- Some research studies have also shown a decreased risk of diabetes in people who eat fish. Thus, fish is an excellent addition to the diet, especially for diabetic patients.
Best Types of Fish and Ways To Consume Them
The ADA recommends eating fish at least twice weekly for diabetics. Broiled, baked, or grilled fish preparations are preferable over fried ones. Here are some fish varieties that have been proven helpful in diabetic patients:
Salmon is high in omega-3 fatty acids. It keeps your heart health in check and controls cholesterol levels. Salmon becomes tastier by adding olive oil, lemon juice, and basil. A serving of broccoli and rice alongside will make a complete wholesome meal.
Herring & sardines-
Herring & sardines are a rich source of vitamin D, calcium, and fatty acids. Grilled sardines in stews make a delicious meal.
Cod is low in calories, high in protein, and mouth-watering. It is often combined with veggies, spices, and herbs to make a tasty meal.
Both canned and fresh tuna are suitable for diabetics. The pairing of tuna with mayo or cheese sandwiches increases the taste quotient.
When To Consume Fish
It is recommended that diabetic patients must consume fish at least twice a week. This amounts to 2-3 ounces of cooked fish in one serving. The weekly plan must consist of at least one serving of fatty fish. You can time your meals according to your diet chart.
Risks Over Consumption Of Fish
- Uncooked or raw fish may be a source of chemicals and pollutants from the water.
- Some fish carry a significant risk of mercury intoxication. Examples include marlins and swordfish.
- Fish consumption can cause allergies in some people.
Other Health Benefits of Fish
- Fish reduces the risk of depression and improves brain performance. It improves sleep and strengthens neural connectivity.
- Fish increases bone and tooth strength.
- The iodine content in the fish helps improve the functioning of the thyroid gland.
- Fish are also a rich source of protein that is important for building muscles.
- Intake of fish also reduces inflammation in the body.
Don’t Have Time To Read?
- Fish is good food for diabetics.
- It has low carbohydrate content and is at less risk of increasing blood sugar levels.
- Fatty acids and vitamins present in fish reduce cardiovascular problems, help to maintain cholesterol levels, strengthen bones, and improve brain functioning.
- Eat fish at least twice a week to reap full benefits.
- With the Phable Care app, you can consult a specialist physician to get your queries solved and manage your blood sugar levels with ease.
Yes. Fish eggs are a good source of fatty acids and have lower carbohydrates as well, making it a good protein option for diabetes patients to include in their diet. But it is vital to track the intake of fish eggs to regulate cholesterol levels.
All kinds of baked and grilled fish are good. Fish like salmon, sardines, tuna, cod, and herrings are especially nutritious. Fried fish preparations are not recommended.
No. Fish is a protein and fatty food. So it does not affect blood sugar levels.
Chicken (like fish) is also a high source of protein. But be careful not to batter the chicken or prepare it in a sugary sauce, as it can increase your sugar intake. Instead, you can poach, bake, or oven-fry chicken and enjoy it with fish.