What types of fish are good for diabetics?

Fish is a food that should be prioritized in a heart-healthy diet, reducing insulin resistance - a hallmark of type 2 diabetes.

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Herring is very good for the health of diabetic patients. (Source: cakho1nang.com)

According to the US Centers for Disease Control and Prevention (CDC), insulin resistance is a hallmark of type 2 diabetes - which can cause many health problems such as cardiovascular disease, and the risk of stroke is twice as high as that of people without diabetes.

Healthy eating habits are beneficial for overall health as well as heart health, and fish is a great part of a heart-healthy diet. Fish is not only a good source of protein and healthy fats, but also contains many important vitamins and minerals.

Dr. Le Thanh Hai, Director of Thua Thien Hue Provincial Lung Hospital, said that unhealthy eating habits, too much fat, not enough fiber, and too many simple carbohydrates all contribute to the formation of type 2 diabetes and high blood pressure.

How often should diabetics eat fish?

According to a study by the Harvard School of Public Health (USA), fatty acids in fish reduce insulin resistance and inflammation in the body - the main causes of coronary artery disease.

The American Heart Association (AHA) recommends eating two servings of fish per week, with one serving being 3.5 ounces (about 99 grams) of cooked fish, or about 3/4 cup. The AHA emphasizes the benefits of eating fatty fish like salmon, mackerel, and sardines, as these options are particularly rich in omega-3 fatty acids.

The American Diabetes Association (ADA) also recommends these foods for people with diabetes, noting that it's best to eat grilled or steamed fish, as breaded and fried fish are high in carbs and calories.

Salmon

Salmon is a great choice for type 2 diabetes because it is high in omega-3 fatty acids, “healthy” fats that can help reduce the risk of common diabetes-related complications such as heart disease, heart failure and stroke. Research shows that eating two servings of fish a week is associated with a reduced risk of heart attack and stroke in people with heart disease.

Tilapia

According to the USDA nutrient database, a small steamed or boiled fillet contains 137 calories and 28.5 grams of protein. Tilapia is readily available and easy to prepare.

Herring

This is a great natural food to reduce inflammation in the body. Herring is great for diabetics. It also contains vitamin D, which helps keep teeth and bones strong.

Herring contains EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) — two substances that may help prevent heart disease in diabetics and others.

Cod

Like tilapia, cod is a low-calorie, high-protein white fish (148 calories and 32.6 grams of protein per small steamed or boiled fillet). Cod is very low in saturated fat and high in omega-3s.

Sardines

Sardines are not only rich in omega-3s, but also contain calcium and vitamin D. According to the USDA, 1 ounce of canned sardines provides 108 mg of calcium and 1.36 mcg of vitamin D, making them a good food to include in a diabetic diet and beneficial for bone health, as long as the product is low in salt.

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