Is salmon a suitable food choice for people with diabetes. How does salmon impact blood sugar levels. What nutritional benefits does salmon offer for diabetic individuals. Can salmon consumption help manage diabetes symptoms. Are there any risks associated with eating salmon for diabetics.

The Nutritional Profile of Salmon: A Diabetic’s Superfood

Salmon stands out as a nutritional powerhouse, especially for those managing diabetes. This fatty fish is renowned for its high-quality protein content and low carbohydrate profile, making it an excellent choice for blood sugar control. But what exactly makes salmon so beneficial for diabetics?

• High in protein (approximately 22 grams per 3-ounce serving)
• Low in carbohydrates (0 grams in most varieties)
• Rich in omega-3 fatty acids (EPA and DHA)
• Good source of vitamin D
• Contains selenium, a powerful antioxidant

The combination of these nutrients contributes to salmon’s status as a superfood for diabetics. But how does each of these components specifically benefit those with diabetes?

Protein Power: Stabilizing Blood Sugar

Protein plays a crucial role in managing diabetes. It helps slow down the absorption of carbohydrates, leading to more stable blood sugar levels. How does this work? When you consume protein alongside carbohydrates, it takes longer for your body to digest the meal, resulting in a more gradual rise in blood glucose. This can help prevent the sharp spikes and crashes that are particularly problematic for diabetics.

Omega-3 Fatty Acids: Heart Health and Beyond

Salmon is one of the best sources of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These essential fats offer numerous benefits for diabetics:

• Reduce inflammation in the body
• Improve insulin sensitivity
• Lower triglyceride levels
• Protect against heart disease (a common complication of diabetes)

Research has shown that regular consumption of omega-3 fatty acids can lead to better blood sugar control and reduced risk of diabetic complications. But how much salmon should one consume to reap these benefits?

Salmon Consumption: How Much is Enough?

The American Heart Association recommends eating fish, particularly fatty fish like salmon, at least twice a week. For diabetics, this recommendation holds true, but individual needs may vary. A typical serving size of salmon is about 3-4 ounces (85-113 grams), roughly the size of a deck of cards.

When incorporating salmon into your diet, consider the following tips:

1. Aim for at least two servings of fatty fish per week
2. Choose wild-caught salmon when possible for higher omega-3 content
3. Vary your preparation methods to keep meals interesting (grilled, baked, poached)
4. Be mindful of portion sizes to maintain a balanced diet

While salmon offers numerous benefits, it’s essential to remember that it should be part of a well-rounded diet. How can you incorporate salmon into your meal plan effectively?

Cooking Methods: Maximizing Salmon’s Benefits for Diabetics

The way you prepare salmon can significantly impact its nutritional value and its effect on blood sugar levels. What are the best cooking methods for diabetics?

• Grilling: Enhances flavor without adding extra fat
• Baking: Preserves nutrients and allows for easy portion control
• Poaching: A gentle cooking method that retains moisture and nutrients
• Steaming: Preserves the delicate flavor and texture of the fish

Avoid deep-frying or using heavy, sugary sauces, as these can add unnecessary calories and carbohydrates. Instead, try seasoning your salmon with herbs, lemon, or a light vinaigrette to enhance its natural flavors without compromising its health benefits.

Recipe Ideas: Diabetic-Friendly Salmon Dishes

Looking for inspiration to incorporate more salmon into your diet? Here are some diabetes-friendly recipe ideas:

1. Lemon-herb baked salmon with roasted vegetables
2. Grilled salmon skewers with a side of quinoa
3. Salmon and avocado salad with mixed greens
4. Poached salmon with dill sauce and steamed asparagus
5. Salmon stir-fry with low-carb vegetables

These recipes focus on pairing salmon with other nutrient-dense, low-glycemic foods to create balanced meals that won’t spike blood sugar levels. How can you ensure you’re choosing the best quality salmon for your meals?

Wild-Caught vs. Farm-Raised Salmon: Which is Better for Diabetics?

When shopping for salmon, you’ll often encounter two main options: wild-caught and farm-raised. But which is the better choice for diabetics?

Wild-Caught Salmon: Nature’s Nutritional Powerhouse

Wild-caught salmon typically offers several advantages:

• Higher omega-3 fatty acid content
• Lower levels of contaminants
• More diverse nutrient profile due to varied diet
• Often considered more flavorful

However, wild-caught salmon can be more expensive and less readily available than its farm-raised counterpart.

Farm-Raised Salmon: A More Accessible Option

Farm-raised salmon has its own set of benefits:

• More affordable and widely available
• Consistent supply throughout the year
• Can be a good source of omega-3s, though typically lower than wild-caught

The main concern with farm-raised salmon is the potential for higher levels of contaminants and the use of antibiotics in some farming practices.

While wild-caught salmon is generally considered the superior option, both types can be part of a healthy diet for diabetics. The key is to choose high-quality sources and to consume salmon as part of a varied, balanced diet.

Potential Risks and Considerations: Is Salmon Safe for All Diabetics?

While salmon is generally considered a healthy food choice for diabetics, there are some factors to consider:

Mercury Content

Salmon is typically low in mercury compared to other fish, but it’s still a consideration, especially for pregnant women or those planning to become pregnant. How can you minimize mercury exposure?

• Choose smaller salmon species, which generally have lower mercury levels
• Vary your fish intake with other low-mercury options
• Follow recommended serving guidelines

Allergies and Sensitivities

Fish allergies are relatively common. If you’re allergic to fish or seafood, salmon is not a suitable option. What are some alternative sources of omega-3 fatty acids for those with fish allergies?

• Flaxseeds and chia seeds
• Walnuts
• Algae-based omega-3 supplements

Medication Interactions

The omega-3 fatty acids in salmon can interact with certain medications, particularly blood thinners. If you’re taking any medications, it’s essential to consult with your healthcare provider about the appropriate amount of salmon to include in your diet.

Salmon as Part of a Comprehensive Diabetes Management Plan

While salmon can be an excellent addition to a diabetic diet, it’s important to remember that no single food can manage diabetes on its own. How does salmon fit into a broader diabetes management strategy?

Balanced Meal Planning

Incorporate salmon into balanced meals that include:

• Non-starchy vegetables (e.g., broccoli, spinach, bell peppers)
• Whole grains in moderate portions (e.g., quinoa, brown rice)
• Healthy fats (e.g., avocado, olive oil)

This approach ensures a mix of nutrients that can help stabilize blood sugar levels and provide sustained energy.

Regular Physical Activity

Pairing a healthy diet that includes salmon with regular exercise can enhance insulin sensitivity and improve overall diabetes management. How much exercise is recommended for diabetics?

• Aim for at least 150 minutes of moderate-intensity aerobic activity per week
• Include strength training exercises at least twice a week
• Consult with your healthcare provider before starting any new exercise regimen

Blood Sugar Monitoring

Regular blood glucose monitoring is crucial for effective diabetes management. How can you use this information to optimize your diet?

• Track your blood sugar response to meals containing salmon
• Adjust portion sizes or meal composition based on your individual response
• Work with a registered dietitian to fine-tune your meal plan

The Future of Salmon in Diabetes Research

As the prevalence of diabetes continues to rise globally, researchers are increasingly interested in the potential role of specific foods, including salmon, in managing and preventing the condition. What are some areas of ongoing research?

Salmon Peptides and Insulin Sensitivity

Recent studies have focused on bioactive peptides found in salmon and their potential to improve insulin sensitivity. These peptides, derived from salmon protein, may have antidiabetic properties. How might this research impact future dietary recommendations for diabetics?

• Development of salmon-based nutraceuticals
• More targeted dietary guidelines for diabetes management
• Potential for new diabetes prevention strategies

Omega-3 Supplementation vs. Whole Food Consumption

While the benefits of omega-3 fatty acids are well-established, researchers are investigating whether the consumption of whole salmon provides additional benefits compared to omega-3 supplements alone. What factors might contribute to these potential differences?

• Synergistic effects of multiple nutrients in whole salmon
• Differences in absorption and bioavailability
• Presence of other beneficial compounds not found in supplements

As research in this area progresses, it may lead to more refined recommendations for salmon consumption in diabetes management.

Integrating Salmon into a Culturally Diverse Diabetic Diet

Diabetes affects people from all cultural backgrounds, and dietary recommendations must be adaptable to various culinary traditions. How can salmon be integrated into different cultural cuisines while maintaining its health benefits for diabetics?

Asian-Inspired Salmon Dishes

In many Asian cuisines, fish is a staple. Consider these diabetic-friendly adaptations:

• Salmon sushi rolls with brown rice and vegetables
• Miso-glazed salmon with a side of edamame
• Salmon stir-fry with ginger and low-carb vegetables

Mediterranean-Style Salmon Preparations

The Mediterranean diet is renowned for its health benefits, particularly for heart health and diabetes management. How can salmon fit into this dietary pattern?

• Grilled salmon with olive oil, lemon, and herbs
• Salmon and vegetable skewers with tzatziki sauce
• Salmon salad with mixed greens, olives, and feta cheese

Latin American Salmon Recipes

Incorporating salmon into Latin American cuisine can provide a delicious twist on traditional dishes:

• Salmon ceviche with lime and cilantro
• Blackened salmon tacos with cabbage slaw
• Salmon and black bean burrito bowl

By adapting salmon to various cultural cuisines, diabetics can enjoy diverse, flavorful meals while still reaping the health benefits of this nutritious fish.

Sustainable Salmon Consumption: Balancing Health and Environmental Concerns

As the demand for salmon increases, particularly due to its health benefits, it’s crucial to consider the environmental impact of salmon consumption. How can diabetics make sustainable choices when it comes to salmon?

Choosing Sustainable Salmon Sources

Look for certifications and labels that indicate sustainable fishing or farming practices:

• Marine Stewardship Council (MSC) certification for wild-caught salmon
• Aquaculture Stewardship Council (ASC) certification for farmed salmon
• Best Aquaculture Practices (BAP) certification

Alternative Omega-3 Rich Fish

To reduce pressure on salmon populations, consider rotating other omega-3 rich fish into your diet:

• Sardines
• Mackerel
• Herring
• Anchovies

These smaller fish are often more sustainable and can provide similar nutritional benefits to salmon.

Plant-Based Omega-3 Sources

For those looking to reduce their overall fish consumption, there are plant-based sources of omega-3 fatty acids that can complement salmon in a diabetic diet:

• Flaxseeds and flaxseed oil
• Chia seeds
• Walnuts
• Algae-based supplements

By making informed choices about salmon consumption and incorporating a variety of omega-3 sources, diabetics can maintain a healthy diet while also considering environmental sustainability.

Wild Salmon and Omega-3 Fatty Acid Fish – Want To Keep Diabetes Away? Eat Walnuts, Apples, Carrots

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Updated: 03 Jul 2018, 02:29 PM IST

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Foods For Diabetics

While being active, staying hydrated, and checking blood glucose levels can work wonders, it is important to stick to a dietary plan that will ward off diabetes in the long run.

A recent study showed that antioxidant-rich walnuts can nearly halve the risk of developing Type-2 diabetes.

For patients, the ideal diabetic diet plan would be to have 1200-1600 calories per day. It is recommended that diabetics should eat good carbs, fats, and healthy proteins, but in small portions.
Doctors and dieticians share ultimate list of foods you must consume to stay healthy.

Also read: The comprehensive diabetes guide

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Nuts & Seeds

After news of walnuts as you new superfood to keep diabetes away, it’s time to look at the other superhero nuts and seeds. They have protective effects for people with diabetes. Flaxseeds/linseeds, almonds, peanuts, pumpkin seeds, macadamia nuts, pistachios, cashew nuts, chia seeds, etc are the best nuts and seeds for diabetics as they reduce and regulate the insulin levels in the body.

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Eggs

They are a good source of high biological value protein. Eggs have good cholesterol, also called as High Density Lipoprotein (HDL), which is good for heart health. Studies have shown that it improves insulin sensitivity. They give satiety and improve blood sugar levels.

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Turmeric

It has an active compound called curcumin which has shown to improve sugar, promote cardiovascular health, and protect against kidney diseases.

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Wild Salmon and Omega-3 Fatty Acid Fish

Salmon have excellent amount of Omega-3 fatty acids (DHA and EPA) which is good for diabetics. The patients need good fat in their diet, and fish reduce inflammation and coronary risks which are common in diabetes.

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Garlic

It improves blood sugars and blood pressure in diabetics. It’s a herb with many great health benefits.

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Cinnamon

It’s a potent antioxidant, and works like a hypoglycaemic drug. One should restrict consumption of cassia cinnamon which is poor variety and has coumarin. It is available in most grocery stores in India. If this variant is consumed in excess, it can have side effects. One should go for the Ceylon variant with less coumarin.

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Apple

An apple a day keeps the doctor away! Apart from being great for your overall health, the natural-sugar in the fruit has a relatively low impact on the insulin and blood sugar levels in the body.

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Carrot

Diabetics can opt for carrots in their daily diet despite its sweet flavour as it can help manage blood glucose levels. Carrot juice may still contain sugar and carbohydrates, it won’t spike the blood sugar levels.

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Tomatoes

Whole tomatoes are low in carbohydrates. This fruit has minimal impact on blood sugars and is safe to consume for diabetics. Make sure you consume the fruit, and not the juice. (Inputs from Dr Tejal Lathia, Consultant Endocrinologist, Hiranandani Hospital, Vashi – A Fortis Network Hospital; Dr Rohan Sequeira, Cardiometabolic Physician at Jaslok Hospital and Research Centre; Dr Mihir Raut, Consultant Physician & Diabetologist, Nanavati Super Speciality Hospital; Dietician Jasleen Kaur; and nutritionust Avni Kaul)

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Is Salmon Good for Diabetes?

You may have heard that eating fish is healthy, but is that true for everyone? What if you have diabetes?

Salmon is a popular protein to order at restaurants and to buy at supermarkets, but is salmon good for diabetes? 

In this blog post, I’ll explain why salmon is an EXCELLENT choice for anyone, including a person with diabetes.  

Are you new here? Welcome! I’m Lorena, Registered Dietitian and Diabetes Expert – I have the Diabetes Care and Education Specialist certification! I work to provide the right information to you so that you can live your best, healthiest life, even with diabetes.

Let’s kick off this blog post with salmon’s nutrition profile. Just how healthy is it?

Top view shot of fresh bright red Copper River salmon fillets on cutting board, sea salt and herbs.

Salmon Packs a Nutritional Punch

Salmon has a great reputation and for good reason!

Salmon is high in protein and low in carbohydrates. Salmon can be a smart choice to include in your meal plan. 

As a dietitian, I want you to get the most bang for your grocery buck. I’ll walk you through which salmon is best so that you get the most omega-3s at your salmon dinners. 

As a person with diabetes, what you’re probably thinking about first is the carbohydrate content. Salmon is a protein food with zero carbs. Unless you add breading or something else with carbs, a portion of salmon is not going to change your blood sugar. 

Beyond that, salmon has many health-boosting nutrients. 

Salmon is packed with protein, vitamin B12, selenium, and omega-3 fatty acids. A 3 ½-ounce (100g) has about 25 grams of protein.

Perhaps what salmon is best known for is the omega-3 content. This is VIP for people with diabetes to learn about. 

Does Salmon Lower Blood Glucose?

Now we know salmon is low-carb and will not raise your blood sugar. Sometimes my clients ask me if salmon can actually lower your blood sugar. Unfortunately, no. 

In a randomized controlled trial of persons with an increased risk of developing type 2 diabetes, eating salmon for 8 weeks did not improve glucose tolerance. (1). In another randomized study, eating salmon did not affect glucose regulation. (2 )

Having said that, salmon still has many, many health benefits, even if it can’t lower your blood sugar. Let’s chat about omega-3s and why they’re so necessary.

Omega 3’s Boost Heart Health

Salmon, in particular, is known for its omega-3 fatty acids. Omega-3s are found in salmon and other types of fish, such as tuna and mackerel. They’re also available in plant sources such as chia seeds, flaxseed and canola oils, walnuts, and spinach, although these are not as easily absorbed in the body. 

There are three types of omega-3 fatty acids:

• Alanine ALA – found in plants
• Docosahexaenoic acid DHA – found in fish and seafood
• Eicosapentaenoic acid EPA – found in fish and seafood

These beneficial nutrients help with lowering inflammation, improving cardiovascular health, optimizing your immune system and even improving lung, endocrine and brain function. 

The DHA and EPA in seafood (like salmon) are especially helpful for keeping your heart healthy. 

People with diabetes are twice as likely to develop heart disease or a stroke than people without diabetes. The 2020 American Heart Association recommends at least 2 servings of dark-meat fish like salmon (3) to improve cardiovascular health. 

Getting more EPA and DHA from fish such as salmon or supplements can help lower triglycerides, a fat in the blood. 

The 2023 Standards of Care in Diabetes published by the American Diabetes Association recommend fatty fish such as salmon as part of a healthy diet. 

Salmon, in particular, is known for its omega-3 fatty acids. These beneficial nutrients help with inflammation, cardiovascular health, immune, lung, endocrine and brain function. 

Omega-3s are found in salmon and other types of fish, such as tuna and mackerel. They’re also available in plant sources such as chia seeds, flaxseed and canola oils, walnuts, and spinach, although these are not as easily absorbed in the body. 

Alzheimer’s Disease, Dementia, and Cognitive Function

Some studies have shown that people who eat a diet that includes a lot of omega-3 rich fatty fish may have a lower risk of developing dementia and other cognitive problems. This is encouraging, but more research is needed. (4)

Buyer’s Guide: Everything you Need to Know Before you Buy Salmon 

Many patients ask me about the difference between Pacific and Atlantic salmon and the  nutritional value of the different varieties of salmon. Regardless of what type of salmon you choose, wild Pacific salmon or farmed salmon, you will improve the nutritional value of your plate.  

Learn the difference between Pacific and Atlantic and the difference among the various categories. 

• Pacific – Wild-caught from the west coast of the United States
• Atlantic – Found in supermarkets and restaurants is farmed. Atlantic wild salmon is an endangered species and commercial fishing is prohibited. 

The Pacific Salmon categories are: 

• Chinook – It is also known as King salmon, and it is the largest of the salmon species. It is red and its meat has high fat content and a buttery taste and a flaky texture.
• Sockeye – Most sockeye come from Alaska. It has a rich flavor and red color. It has a firm texture, and it is fatty.
• Pink – Pink salmon weighs about two to three pounds making it the smallest fish. It has a pink colored flesh and less fat content. 
• Chum – Chum salmon is firm and perfect for smoking and grilling. It has a mild flavor because its lower fat content compared with other types of salmon. 
• Coho – It is orange, firm and has a high fat content. It flakes when cooked.

The Role of Saturated Diet and Heart Disease

The American Diabetes Association recommends limiting saturated fats to no more than 10% of their daily calories to reduce the risk of heart disease and stroke. Since most people don’t know how many calories they eat in a day, it is helpful to know which foods have saturated fats and then use mono and poly fats which are better options for a healthy heart. The graphic below shows foods with mono and poly unsaturated fats. Saturated fats are found in the following foods: 

• Lard
• Fatback and salt pork
• Bologna, hot dogs, sausage, bacon, spareribs, beef fat
• Cream, Ice cream, sour cream
• Butter
• Chicken skin, turkey skin

A 3 ½ ounce (100g) of cooked salmon has 5-13 grams of dietary fat, it has only 2 grams of saturated fat. The rest of the fat is healthy fat.  

Healthy Fats – Monounsaturated and Polyunsaturated Fats

Is Canned Salmon Healthy?

Good news: Canned salmon has the same nutrition as fresh. 

Canned and fresh salmon have a very similar nutritional profile. Canned salmon is cheaper, versatile and has a longer shelf life. The only nutritional downside of canned salmon is that is‌ higher in sodium. 

Some people may not like the taste of canned salmon, but it is worth trying for the cost savings. And while you may not be able to use canned salmon in every dish, it is delicious in homemade salmon patties, stuffed peppers, and salmon salad with avocados.  

Looking for salmon recipes including fresh and canned salmon, visit Seafood Nutrition Partnership.

Salmon IS Good for Persons with Diabetes

If you have diabetes, salmon is a great choice. Not only is it high In omega-3s (health-promoting fatty acids), it is also low in carbohydrate, high in protein, and provides many essential vitamins and minerals. The American Heart Association and the American Diabetes Association have recommended fatty fish as part of several eating patterns. 

Salmon can be pan fried, broiled, grilled, sauteed and steamed. Pair salmon with your favorite vegetable and whole grain for a delicious, carb-balanced meal.

If you want to learn about how food fits and how to make adjustments to keep your blood glucose in range, check out my program On the Plate! Eating to Keep your Blood Glucose in Check

Is Mango Good For Diabetes?

Nutrition for Diabetics: The Healthiest Foods

Dieting is especially important for people with diabetes to keep their blood sugar at normal levels.

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We found out which foods are recommended for diabetes, and which, on the contrary, should be excluded from it.

Contents of the article

The editors warn readers against self-treatment and do not recommend self-diagnosis, prescribing medications and procedures. For any signs of malaise, contact your doctor.

We offer a list of useful products recommended for people with type 1 and type 2 diabetes.

Healthy foods for people with diabetes

Oily fish

Mackerel, salmon, anchovies, herring are rich sources of omega-3 fatty acids that are very good for heart and vascular health therefore it is important to replenish stocks on a regular basis of this substance in the body, especially in people with diabetes.

Studies show that regular consumption of oily fish reduces the risk of heart attacks, strokes and other heart diseases.

Eating oily fish has been shown in another study to help regulate blood sugar levels. This experiment involved 68 obese people. It turned out that patients who ate fatty fish improved their sugar levels.

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Plus, oily fish is an excellent source of protein.

Extra Virgin Olive Oil

Extra virgin olive oil contains oleic acid, which improves the glycemic index, lowers triglycerides and has antioxidant properties.

An analysis of 32 studies examining various types of fats showed that olive oil can reduce the risk of cardiovascular disease.

Among the antioxidants found in olive oil are polyphenols that reduce inflammation, protect cells and blood vessels, and lower blood pressure.

Important: choose a quality extra virgin olive oil that has not lost its beneficial properties during processing.

Shirataki Noodles

Shirataki Noodles are Japanese noodles that are great for diabetes and weight control. It contains viscous fiber, namely glucomannan, which prolongs the feeling of satiety, normalizes digestion, reduces blood sugar levels after meals, and reduces risk factors for cardiovascular disease.

Beans

Legumes (such as beans or peas) are rich in vitamin B, calcium, magnesium, potassium and fiber, so they are incredibly useful for our body. In addition, beans have a very low glycemic index, which is especially important for people with diabetes.

22 High Fiber Foods

In a study of 3,000 people with a high CVD factor, those who ate a lot of legumes were less likely to develop type 2 diabetes.

Leafy greens

Leafy greens are good because they are very nutritious but low in calories. In addition, it is low in digestible carbohydrates, so the consumption of greens does not significantly affect blood sugar levels.

Leafy greens such as spinach are high in vitamin C, which acts as a powerful antioxidant and has anti-inflammatory properties.

There are studies that show that people with diabetes have very low levels of vitamin C in their bodies, so they especially need it.

Garlic

Garlic is a low-calorie yet highly nutritious food. One garlic clove (approximately 3 g) contains:

• 4 calories;
• vitamins B6 and C;
• manganese;
• selenium;
• 0.06 g fiber.

Some studies have shown that garlic can improve blood glucose levels.

11 health benefits of garlic

There is also evidence that garlic can lower blood pressure and normalize blood cholesterol levels.

Broccoli

Broccoli is low in calories and high in nutrients, including magnesium and vitamin C.

One study found that consumption of broccoli can lower blood glucose levels in people with diabetes

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Pumpkin

Pumpkin (and many of its varieties too) is a healthy vegetable that has a low glycemic index. In addition, it contains beneficial antioxidants and is very low in sugar.

Some rodent studies show that pumpkin polysaccharides improve insulin tolerance and lower blood glucose levels.

Eggs

Eggs help reduce inflammation, increase insulin sensitivity, and increase “good” cholesterol levels.

A 2019 study found that a breakfast that includes eggs helps people with diabetes manage their sugar levels throughout the day.

More recent studies have found that eating 6 to 12 eggs per week prevents an increased risk of cardiovascular disease in people with diabetes.

Apple cider vinegar

Although apple cider vinegar is made from apples, the sugar in it is fermented into acetic acid, making it a good product for people with diabetes. Apple cider vinegar also has antimicrobial and antioxidant properties. The beneficial effects of apple cider vinegar on the health of people with diabetes have been confirmed through an analysis of six studies.

It is recommended to start taking apple cider vinegar with 4 teaspoons diluted in a glass of water. The drink should be consumed on an empty stomach before each meal.

Nuts

Nuts contain a lot of fibre. Studies have shown that regular consumption of nuts can reduce inflammation and lower blood sugar levels.

In addition, certain types of nuts may help people with diabetes maintain heart health. Thus, in a 2019 study involving 16,000 patients with type 2 diabetes, it was found that the consumption of walnuts, almonds, hazelnuts and pistachios reduces the risk of cardiovascular disease.

Another study found that nuts can improve blood glucose levels in people with diabetes.

Avocado

Avocado is low in carbs, only 1g of sugar, and high in fiber and healthy fats, so it doesn’t raise sugar levels, making it an ideal snack for people with diabetes.

A 2019 rodent study found that avocatin B, found in avocados, can reduce insulin sensitivity.

However, more human studies are needed to confirm this fact more accurately.

Greek yogurt

A long-term study of over 10,000 people found that daily consumption of Greek yogurt reduced the risk of type 2 diabetes by 18%.

Studies also show that Greek yogurt and many other dairy products can help you lose weight and prevent obesity. The thing is that yogurt contains linoleic acid, which prolongs the feeling of satiety. Yogurt is also a rich source of calcium and protein.

Strawberries

Strawberries are rich in antioxidants, including anthocyanins and polyphenols. A 2017 study found that eating strawberries every day for six weeks can improve insulin resistance in obese people.

100 g of strawberries contain only 33 calories and a lot of fiber. This small serving of berries is also high in vitamin C, which provides anti-inflammatory properties.

Chia Seeds

Chia Seeds are a popular superfood that is incredibly beneficial for people with diabetes. They contain a lot of vegetable fiber, which does not increase blood sugar levels and slows down the speed of food digestion.

11 Health Benefits of Chia Seeds

In addition, due to their high fiber content, chia seeds prolong satiety and help maintain a normal glycemic index in people with diabetes. In a study of 77 overweight adults with type 2 diabetes, regular consumption of chia seeds was shown to promote weight loss and glycemic control.

Flax seeds

Flax seeds contain a lot of fiber, healthy omega-3 fats and other plant compounds that our body needs. Some of their insoluble fiber is made up of lignans, plant-derived compounds that may help reduce the risk of heart disease and regulate blood sugar levels.

Plus, flax seeds can help lower blood pressure. In 2016, a study was conducted with the participation of people suffering from prediabetes. The results showed that consuming flaxseed powder on a daily basis lowered blood pressure.

Foods to avoid

When you have diabetes, it is also important to know what foods to avoid in your diet so as not to aggravate the situation. This is due to the fact that they contain a large amount of carbohydrates and sugar.

Refined grains and cereals

White bread, pasta, rice are high in carbohydrates and low in fiber, which can cause a spike in blood sugar levels.

Fruit juices

In general, natural fruit juice can be consumed by people with diabetes, but in very moderate amounts. This is due to the fact that such juice contains a lot of sugar and carbohydrates and lacks the fiber necessary to maintain normal blood sugar levels.

Alcohol

Alcohol can greatly lower blood sugar levels, so people with diabetes are advised to reduce or avoid alcohol altogether.

Candies

Candy contains a lot of sugar, which has a high glycemic index, which in turn can cause blood sugar spikes.

All sugar-sweetened drinks

Sweetened teas, sodas, and energy drinks are high in sugar and low in healthy nutrients.

Processed meat

This includes sausages, frankfurters, commercial cutlets and the like. The thing is that such products contain a lot of preservatives, sodium and other harmful substances.

Fried foods

Fried foods are rich in trans fats, which are strongly associated with an increased risk of cardiovascular disease. In addition, fried foods are very high in calories, so they can cause weight gain.

Cereal

No matter how marketers tell us, cereal is by no means a healthy breakfast even for healthy people, since most of them contain a lot of sugar. An alternative is oatmeal flavored with a small amount of berries or fruit.

Diet Options for Diabetes

Plate Method

The easiest and most effective way to eat healthy with diabetes. Its essence is to make your diet balanced.

One third of the food on your plate should consist of vegetables or leafy greens, one third of protein-rich foods (turkey, chicken, eggs, fish), and one third of carbohydrates.

It is also important to accompany each meal with low-calorie drinks.

Food glycemic index

This factor can be a useful tool for controlling blood sugar levels. The glycemic index measures how much certain foods affect blood sugar levels.

When choosing this diet, it is recommended to include foods with a low or medium glycemic index in the diet.

Carbohydrate Count

This method counts carbohydrate intake in grams. Depending on this value, adjustment of insulin dosages may be required. The recommended amount of carbohydrates to consume may vary depending on many factors (age, level of physical activity, and so on).

To create an individual diet plan and calculate carbohydrates, you need to contact a nutritionist or your doctor.

Second breakfast: a handful of almonds, hazelnuts, hazelnuts or pistachios.

Lunch: vegetable salad, chicken breast.

Snack: Greek yogurt with fresh strawberries and a handful of nuts.

Dinner: baked salmon and vegetables.

Second dinner: fresh vegetables and hummus.

Conclusions

Diet control is extremely important for diabetics, as foods can affect blood sugar in different ways (both positively and negatively). A healthy balanced diet is the key to success.

Salmon: what are the health benefits?

Many studies have shown that increased consumption of fish and seafood, such as salmon, significantly reduces the risk of obesity, diabetes, and cardiovascular disease.

According to the National Nutrient Database, USA, 85 g of cooked salmon contains:

• 133 calories;
• 5 g fat;
• 0 g carbohydrate;
• 22 g protein.

The same amount of cooked salmon also provides:

• 82% of daily vitamin B requirement ₁₂ ;
• 46% selenium;
• 28% niacin;
• 23% phosphorus;
• 12% thiamine;
• 4% vitamin A;
• 3% iron.

Fish and seafood are especially important for providing the body with omega-3 fatty acids, which are found in very few foods.

William Harris, director of the Nutrition and Metabolic Disease Research Institute of the University of South Dakota, USA, claims that blood levels of omega-3 fatty acids has a greater impact on the risk of developing cardiovascular diseases, total fat or fiber content. The higher the level of omega-3, the lower the risk of cardiovascular disease and death from them, and vice versa. And 85g of salmon can provide more than 1,500mg of omega-3s.

Selenium is an essential component for the normal functioning of the thyroid gland. A meta-analysis has shown that in individuals with thyroid disease and selenium deficiency, supplementation of selenium improves the course of the disease and reduces the severity of most symptoms.

According to the National Institute on Alcohol Abuse and Alcoholism, USA, omega-3 fatty acids also reduce aggression, impulsivity, and depression in adults. The level of these acids in children is also associated with the severity of mood and behavior disorders, for example, in some types of attention deficit hyperactivity disorder.

A long-term study in the UK found that babies born to women who ate at least 340g of fish per week during pregnancy had higher IQs, better social skills and more developed fine motor skills.

At the same time, the consumption of at least one fish dish by people aged 65-94 years reduces the risk of developing Alzheimer’s disease by 60% compared with those who rarely or do not eat fish at all.

How to include more salmon in your diet:

• use salmon as your main source of protein (alternating with chicken, for example),
• add salmon to pasta or rice dishes;
• use minced salmon in salads;
• make pies or burgers stuffed with salmon.