Seafood, owing to its omega-3 fatty acid, vitamin D and lean protein content, is considered a good option for people with diabetes. Such food items are low in carbs and high in protein, making them ideal for those with high blood sugar levels, says Dr Sandeep Reddy, senior endocrinologist, Kamineni Hospitals, Hyderabad. He adds that protein provides satiety, preventing overeating. Further, seafood has a low glycemic index that prevents sudden blood sugar spikes. However, he emphasizes moderation for those with diabetes and kidney-related issues, as excessive protein intake can be harmful.
Dr Subrata Das, senior consultant, internal medicine and diabetology, Sakra World Hospital, Bangalore, says people with diabetes are at risk of developing heart complications like coronary artery disease. Hence, having seafood is beneficial, as it’s rich in omega-3 fatty acids (healthy fats) that increase HDL (good cholesterol) levels in the blood. However, he cautions that those with high uric acid levels or a history of gout or kidney stones should avoid seafood, as shrimp, oysters, crabs and lobsters are high in purine, which can adversely affect their health. He suggests having fish two to three times a week, where each serving should contain three to five ounces of cooked fish.
In addition, Bangalore-based nutritionist Palak Punamiya advises those with diabetes to avoid breaded or fried fish, as it may contain high levels of unhealthy fats and carbohydrates.
Seafood for people with diabetes
According to experts, it’s best to opt for seafood like salmon, trout and sardines, as they are low in mercury and high in healthy fats and protein. Healthy fats have been shown to play a role in lowering blood sugar levels by improving insulin sensitivity and glucose metabolism. Some ideal seafood options for those with high blood sugar levels are as follows:
♦ Salmon
Dr Das says besides having a low glycemic index, salmon is also a rich source of protein (approximately 19.8 g of protein per 100 g) and healthy fats; in addition, it is low in mercury, making it a safe and healthy choice. Healthy fats increase good cholesterol levels in the blood, reducing the risk of diabetes-related heart complications.
♦ Mackerel
According to Punamiya, mackerel is rich in essential nutrients, including protein (approximately 19 g of protein per 100 g), healthy fats and niacin or vitamin B3 (2.3 g of niacin per 100 g). These nutrients help people with diabetes regulate their blood sugar levels while reducing the risk of cardiovascular complications associated with the condition.
♦ Tuna
Tuna is a good source of protein and has a low glycemic index, making it a good choice for people with diabetes, says Dr Das. It also contains healthy fats, which have been shown to aid in diabetes management due to their ability to reduce inflammation and increase insulin sensitivity. Punamiya suggests having a tuna salad that can be prepared by adding yogurt and other vegetables to it.
♦ Shrimp
Shrimp, which have a low calorie content, are rich in protein (around 24 g of protein per 100 g) and healthy fats. According to Dr Reddy, shrimp have little effect on blood sugar levels as they’re low in carbs. He also adds that while shrimp are high in cholesterol compared to other seafood options, having them in moderation won’t cause any health issues. However, he suggests that those with high uric acid levels should avoid shrimp.
♦ Trout
Apart from having a low glycemic index, trout is low in carbs, preventing sudden blood sugar spikes. It’s also a rich source of healthy fats and vitamin D, says Samreen Sharieff, a nutritionist from Bangalore.
♦ Sardines
Sardines are high in healthy fats and vitamin D. According to a study published in the Journal Clinical Nutrition, incorporating sardines into the diet for a year to prevent type 2 diabetes in older adults with prediabetes showed a greater protective effect against developing the condition and cardiovascular issues.
♦ Oysters
Oysters, a type of shellfish, are one of the richest sources of zinc — an essential mineral that helps in diabetes management by improving insulin sensitivity and glucose metabolism. They are low in calories and have a low glycemic index. Although they are high in protein (around 9 g of protein per 100 g), they’re also rich in cholesterol (around 71 mg of cholesterol per 100 g). Hence, Dr Das suggests consuming them in moderation. However, those with high uric acid levels should avoid oysters completely. They can be consumed raw or cooked into soups.
