The Best Fish Choices for a Diabetes-Friendly Diet

How Fish Benefits People with Diabetes

Fish provides a number of important nutrients that can help manage diabetes:

High-Quality Protein

Fish is an excellent source of protein, which provides four grams of protein per 3 ounce cooked portion. Protein helps keep blood sugar stable and promotes feelings of fullness, making it a smart choice for diabetes management.

Heart-Healthy Omega-3s

Many types of fish are high in omega-3 fatty acids, which have been shown to reduce inflammation and lower heart disease risk in people with diabetes. Omega-3s may also help improve insulin resistance.

Vitamin D

Some fish, like salmon, tuna, and mackerel are high in vitamin D. Vitamin D helps regulate calcium and phosphorous absorption, supporting bone health. Many people with diabetes are deficient in this important nutrient.

Selenium

Fish like tuna, halibut, and sardines are excellent sources of selenium. This mineral supports immune function and may help reduce oxidative stress and inflammation in people with diabetes.

The Best Fish for Diabetes

When picking fish for diabetes, focus on types that are high in omega-3s but low in mercury.

Salmon

Salmon is one of the most popular and nutritious fish choices for people with diabetes. Salmon is high in omega-3s but low in mercury. A 3-ounce portion of salmon contains 17-24 grams of protein and 1.1 to 1.9 grams of omega-3s depending on the cut.

Salmon is also high in important vitamins and minerals like B vitamins, potassium, and selenium. Look for wild-caught Alaskan salmon whenever possible.

Herring

Like salmon, herring is an excellent source of omega-3 fatty acids, containing around two grams per 3-ounce portion. Herring is also high in vitamin D, selenium, and vitamin B12.

Pickled, smoked, or creamed herring fillets are easy and delicious ways to incorporate this fish into your diet. Canned kipper snacks made from herring are also a portable option.

Sardines

These small, oily fish are not only sustainable, but also packed with nutrition. Just one 3.75-ounce can of sardines contains 1.5 grams of omega-3s and 50% of your recommended daily vitamin D. Sardines are also high in calcium, selenium, vitamin B12, and choline.

Try adding canned sardines to salads, pastas, or grain bowls for an easy nutrition boost.

Arctic Char

Arctic char is a fish in the salmon family that has a mild, buttery flavor. It contains omega-3 fatty acids, though not quite as much as salmon. However, it is lower in mercury than many other fish.

A 3-ounce portion of arctic char provides 19 grams of protein, one gram of omega-3s, and just 45 calories. Arctic char can be baked, grilled, or pan-seared for a quick and healthy dinner.

Albacore Tuna

Consuming tuna 1-2 times per week can be a safe choice for people with diabetes due to its high omega-3 content and low mercury levels. Opt for canned albacore tuna, which is lower in mercury than yellowfin or bigeye tuna.

A 3-ounce serving of albacore tuna packs 18 grams of protein, 0.5 grams of omega-3s, and important vitamins and minerals like selenium, niacin, vitamin K, and vitamin B12.

Mackerel

Like salmon and herring, mackerel is an oily fish thats rich in omega-3 fatty acids. A three-ounce serving contains two grams of omega-3s along with protein, niacin, selenium, and vitamin B12.

Look for Atlantic mackerel, which is typically lower in mercury than king mackerel. Mackerel works well smoked, baked, or canned in recipes.

Trout

Rainbow trout is a great source of protein and omega-3 fatty acids for people with diabetes. A 3-ounce serving provides 22 grams of protein and 0.5-1 grams of omega-3s.

Additionally, trout is high in potassium, selenium, and vitamin B12. Trout has a mild flavor that adapts well to a variety of seasonings and cooking methods like baking, grilling, or pan frying.

Oysters

In addition to being low in mercury, oysters are one of the best food sources of zinc. Just six medium oysters contain about twice the RDA for this important mineral. Zinc supports wound healing, immune health, and carbohydrate metabolism.

Oysters are also a source of omega-3s and vitamin B12. Try oysters raw or cooked to reap their nutritional benefits.

Tips for Incorporating Fish into Your Diet

Choose Wild-Caught or Sustainably Farmed Fish

When possible, opt for wild-caught fish like salmon and trout. These fish eat a natural diet and contain higher omega-3 levels than farmed fish. If choosing farmed, look for fish raised sustainably in open pens to allow natural feeding.

Vary Your Choices

For best results, eat 2-3 servings of different fish per week. Varying your choices helps you get the most nutritional diversity and minimize exposure to contaminants that can accumulate in some fish.

Try Canned or Pouched Fish

Canned tuna, salmon, anchovies, sardines, mackerel, and herring are quick and convenient options. Pouched tuna and salmon are also available for an easy protein boost when time is limited.

Use Simple Cooking Methods

Grilling, broiling, baking, and poaching are healthiest. Avoid breaded fish or commercially fried seafood. You can pan fry or air fry fish at home using just a small amount of olive oil or cooking spray.

Make Fish Tacos or Bowls

Fill corn tortillas or build bowls with fish, peppers, onions, lettuce, avocado, and salsa for satisfying and nutritious meals. Top salads with canned tuna or salmon for an omega-3-rich lunch.

Add Fish to Soups and Chilis

Use canned or fresh fish like cod, tilapia, salmon, or tuna in hearty soups, stews, and chilis. The fish will soak up the flavorful broth or sauce.

Experiment with New Preparations

Don't just stick with what you know! Trying new ways of cooking fish like en papillote, ceviche, escabeche, or brandade can help vary your intake.

Precautions for Eating Fish with Diabetes

It's important to keep a few precautions in mind when eating fish to manage diabetes safely:

Avoid Fried Fish and Fish Sandwiches

Commercially fried fish and fish sandwiches provide mostly empty calories and sodium with few nutrients. The breading also causes unhealthy spikes in blood sugar.

Watch Sodium Intake

Some fish like canned tuna, herring, and sardines can be high in sodium, which can increase blood pressure. Rinse canned fish before eating to reduce excess sodium.

Monitor Mercury Levels

Larger, long-lived fish like swordfish, shark, tilefish, and bigeye tuna are higher in mercury. Limit these fish and opt for smaller species like salmon, herring, and trout.

Ask About Medication Interactions

Discuss fish oil supplements with your doctor, as omega-3s could potentially interact with blood thinners like warfarin and increase bleeding risk.

Time Insulin Dosage

If taking insulin, you may need to adjust injection timing when eating fish, as protein can affect how quickly insulin is absorbed.

The Bottom Line

Eating fish provides protein, vitamin D, selenium, and omega-3 fatty acids that can benefit heart health, inflammation, insulin sensitivity, and vitamin levels in people with diabetes. Focus on fish choices that are high in omega-3s but low in mercury like salmon, herring, sardines, arctic char, albacore tuna, mackerel, trout, and oysters.

Vary your selections, use healthy cooking methods, and be mindful of potential interactions with medications and sodium intake. Incorporating 2-3 servings of nutritious fish into your weekly diet can be a tasty way for people with diabetes to optimize their health.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.