Seafood is a great addition to just about any balanced diet. It’s delicious and packed with essential nutrients, making it a great meal option for those looking to eat healthier. But if you’re managing diabetes, you might be wondering if seafood is a good fit for your dietary needs, or if certain kinds should be avoided.
The good news is that many types of fish and shellfish are safe for people with diabetes and can actually support better blood sugar control and overall health. If you’re curious about how to fit seafood into a healthy diet, here is everything to know about diabetes-friendly diets and seafood. A diabetes friendly diet focuses on balanced, low-glycemic, nutrient-rich foods that help manage blood sugar, and including seafood in such a diet offers important health benefits, such as being a low-calorie, high-protein option that supports diabetes management.
Key Takeaways
- Seafood is a high quality protein and part of a group of foods that can help manage blood sugar levels and support a healthy diabetic diet.
- Fatty fish like salmon, tuna, and mackerel are rich in omega-3 fatty acids, which promote heart health and reduce inflammation.
- Choose healthier cooking methods like baking, grilling, steaming, or broiling to keep your seafood meals light and nutritious.
- Work with a registered dietitian who specializes in diabetes to create a balanced diet that supports your health goals.
Can People With Diabetes Eat Seafood?
Seafood is a nutritious alternative to options like red meat and poultry. It’s full of essential nutrients our bodies need, and it’s often either low-fat or full of healthy fats without compromising on flavor. Fish is also a high-protein food, which helps regulate your blood sugar levels to avoid blood sugar spikes.
Unless you are a vegetarian, vegan, or have an allergy, there is no reason people with diabetes should avoid eating fish and shellfish. Seafood is a protein-rich food with low carbohydrate content, making it unlikely to raise blood sugar levels.
6 Best Fish for Diabetes Diets
What are the best types of fish to eat for people with diabetes? Here are seven excellent choices. Most fish are beneficial for people with diabetes, and a diet rich in fish can improve dietary intake and support diabetes management.
1. Salmon
Salmon is known for being a high-protein fish full of omega-3 fatty acids and naturally rich in flavor. It’s also a good source of vitamins A and C, calcium, iron, and protein. There are many different types of salmon available, such as Atlantic salmon, sockeye salmon, king salmon (also known as chinook), and pink salmon. No matter which varieties are available where you live, they’re all delicious and a great addition to a diabetes diet. Regular consumption of salmon may help reduce the risk of heart attack and improve insulin sensitivity in people with diabetes.
2. Cod
Cod is another fish rich in omega-3 fatty acids as well as vitamin A, calcium, iron, and healthy fats. Pacific cod and Atlantic cod are the two most common varieties available at grocery stores, but there are other types that may also be available, as well. These include varieties such as haddock, pollock, and black cod. Pollock is commonly used in products like fish sticks, fast food fish sandwiches, and imitation crab.
Including cod in your diet may help lower insulin resistance, which is important for diabetes management.
3. Trout
There are many types of trout available to purchase, but the American Diabetes Association recommends choosing varieties that are known to be rich in omega-3 fatty acids, such as rainbow trout. Trout contains healthy fat and has a low glycemic index, making it a good choice for blood sugar control. Trout is also known to be a good source of vitamins A and C, calcium, and iron.
4. Tuna
Rich in omega-3 fatty acids, tuna is a high-protein fish full of vitamin D, B vitamins like B12, iron, phosphorus, potassium, and zinc. You can buy it fresh from the fish counter at your local grocery store or in convenient shelf-stable cans that can be kept in your pantry for months. Common types of tuna available include albacore tuna, bluefin tuna, yellowfin tuna, and skipjack tuna.
5. Mackerel
Mackerel is considered an oily fish and is packed with omega-3 fatty acids, vitamins B2, B3, B6, and B12, vitamin D, iron, copper, selenium, and iodine. A single three-ounce portion of cooked mackerel contains over 1,000 milligrams of omega-3 fatty acids, which is far higher than many other fish available in grocery stores. Compared to other seafood, mackerel is notably higher in omega-3 fatty acids, making it a particularly beneficial choice.
However, be aware that when you cook mackerel, it does have a very strong odor. If strong, fishy scents bother you, consider cooking mackerel outside on a grill instead of inside.
6. Sardines
Sardines are another oily fish rich in omega-3 fatty acids, vitamin D, calcium, iron, vitamin E, and selenium. Canned sardines are the most common type available in grocery stores, and they typically come in water, oil, or some sort of sauce. You can easily eat them straight out of the can, warm them up and put them on whole grain bread, or add them to a larger meal. Replacing processed meats with sardines and other fish can support better health outcomes for people with diabetes.
3 Best Shellfish for Diabetes Diets
Like fish with fins and scales, shellfish are also packed with essential nutrients and protein, making them an excellent addition to a diabetes diet. Including shellfish in your diet may help reduce the risk of diabetes related complications and support cardiovascular health. Here are some of the best shellfish to eat.
1. Shrimp
Shrimp has a rich flavor that makes it easy to add to many meals. Things like pastas, quesadillas, and stir-fries can all be elevated by adding shrimp to create a balanced meal, or you can have them on their own as shrimp cocktail. People with diabetes can safely eat shrimp as part of a diabetes friendly diet.
Shrimp is a lean protein that is naturally low in calories, and eating shrimp is a good source of essential nutrients such as phosphorus, copper, zinc, magnesium, calcium, potassium, iron, and manganese. Shrimp is also low in carbohydrate content, making it a good choice for blood sugar control.
While shrimp does contain dietary cholesterol, recent research suggests that dietary cholesterol intake from shrimp does not significantly impact blood cholesterol levels or increase the risk of cardiovascular disease. Research suggests that focusing on overall diet quality is more important for managing cholesterol and heart health. Therefore, shrimp can be included in a diabetes friendly diet without concern for negative effects on cardiovascular health.
2. Scallops
Like shrimp, scallops are another lean protein and are made up of 80% protein. Scallops are often recommended for people with diabetes due to being a protein-rich food while having very little fat. In addition to being a good source of omega-3 fatty acids, scallops are also a good source of phosphorus, iron, potassium, selenium, and vitamin B12.
3. Crab
Crab is a delicious shellfish that comes in many varieties with different flavor profiles. It’s rich in vitamin B12, folate, iron, niacin, selenium, and zinc. Types of crab you can try include snow crab, king crab, Dungeness crab, blue crab, soft-shell crab, and spider crab, but there are plenty more out there to enjoy.
Seafood People With Diabetes Should Avoid
Fish Known to Have High Mercury Levels
Consuming some mercury can be safe if done in moderation, but you should try to avoid eating too much fish that is known to have high mercury levels. These include fish such as:
- Swordfish
- King mackerel
- Marlin
- Orange roughy
- Tilefish (Gulf of Mexico)
- Bigeye tuna
- Shark
Pregnant or nursing women and young children should all avoid consuming mercury when possible, as it can affect development. But for most people, some mercury in a diet is acceptable so long as it’s eaten in moderation.
Fried Fish
Fried fish, as well as any other fried food, is high in saturated fats and trans fats, and it’s recommended for people with diabetes to limit fried foods in their diet. Fried fish consumption can lead to raised cholesterol levels, which makes it more difficult to support heart health.
How to Prepare Fish for a Diabetic Diet
One of the best things about fish is that there are so many ways to prepare it. You can try:
- Baking
- Broiling
- Steaming
- Grilling
- Pan frying
- Sous viding
- Poaching
With so many different options, it’s hard to get bored with eating fish. However, when preparing fish, it’s important to ensure it reaches the appropriate internal temperature to kill any bacteria.
For side dishes, consider incorporating things like brown rice and roasted vegetables. You can also use citrus juice, such as a squeeze of lemon, to help flavor your fish and give it a bright, delicious flavor.
Choosing healthy cooking methods for fish is an important part of making lifestyle changes to better manage diabetes.
Should People With Diabetes Eat Seafood?
Seafood can be a smart, flavorful, and nutrient-rich choice for diabetes management as well as weight management. From fatty fish like salmon and mackerel to lean options like cod and shellfish, there’s a wide variety to choose from that can support heart health, provide essential nutrients, and help with blood sugar control.
If you are interested in better managing diabetes or weight management, consider signing up to talk to one of our registered dietitians. A registered dietitian can help you come up with healthy meal plans, give you strategies to manage your diabetes, and even keep you motivated. Plus, your first appointment is at no cost to you!
How Often Should People With Diabetes Eat Seafood?
The American diabetes association recommends that people with diabetes eat at least two servings of fish per week. When possible, you should also try to choose fatty fish, such as salmon, tuna, or mackerel for the omega-3 fatty acids. These and the other essential nutrients that can be gained by eating fish are important for heart health as well as regulating blood sugar levels, weight management, and more.
Fish & Diabetes FAQ
Fresh or Canned Tuna: Is Canned Fish Worse For You?
Both fresh and canned tuna provide similar nutrition, but there are some differences to be aware of. First, canned tuna can have added sodium and fat to keep it shelf-stable, and it can be purchased packed in water or vegetable or olive oil. Consuming large amounts of oil can have negative effects on your health, so when eating canned tuna, try to choose the ones packed in water or brine. This also goes for other canned fish, such as canned salmon and canned sardines.
Why Are Omega-3 Fatty Acids So Important?
Omega-3 fatty acids are an essential nutrient that is required for many bodily functions, such as heart health, brain function, and reduced inflammation. There are three different types of omega-3 fatty acids: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). Studies have shown that omega-3 consumption can lower your risk of heart disease, arrhythmia, blood clots, Alzheimer’s, and age-related macular degeneration (AMD).
Can Diabetics Eat Fried Fish?
Yes, but in moderation. Fried foods can lead to an increased risk of heart disease, high cholesterol levels, heart disease, and other negative effects on your body. So while you can eat fried fish, you should try to opt for other preparation options and only eat fried food sparingly.
Is Seafood Better for People With Type 1 or Type 2 Diabetes?
Seafood is equally helpful for both people with type 1 and type 2 diabetes. Because seafood tends to be high in protein and low in fat, it can help people with diabetes manage their blood sugar levels and avoid spikes from other foods they may also enjoy. In addition, seafood (so long as it is low in mercury) can also be a good choice for people experiencing gestational diabetes.
