Type 2 diabetes is not a disease to approach passively or alone. (Easier said than done, we know.) The good news is diabetes is a manageable disease, and you can keep yourself motivated to stay on track with your health goals, whether that be lowering your A1C, overhauling your diet, losing weight, or something else.
In fact, diabetes has become a major public health concern in Malaysia, and the prevalence of type 2 diabetes (T2D) has escalated to 20.8% in adults above the age of 30, affecting 2.8 million individuals!
In this article, we’ll explore the types of seafood that is beneficial for people with diabetes, including fresh salmon fish! That said, salmon in Malaysia can be easily found today, and you can even order it online from frozen seafood providers in Malaysia!
What are the types of seafood that are good for people with diabetes?
Salmon is one of the top foods that should be consumed by a diabetic person. It is highly rich in Omega-3 fatty acids (EPA, DHA). Unlike other fats, Omega-3 fats have always been necessary for consumption since they cannot be formed in the body automatically. Salmon is also a great source of protein, vitamin B, and potassium. Eating salmon daily may also reduce the risk of heart disease and protect brain health.
Sardines are always a good choice to make when you have diabetes. They are an excellent source of omega-3 fatty acids and vitamin D. They have a delicious flavour and are very cheap. Sardines are always good for improving cardiovascular health. They are also rich in vitamin B12 and can help in lowering cholesterol levels. Diabetic patients should include the intake of sardines in their diet for the greater functioning of bones. They can also be used in flavouring the stews and soups.
Cod is one of the most popular fish with white flesh. It is flaky and has a mild flavour. It is a good source of omega-3 fatty acids, vitamin B, and minerals. The best way to eat a COD fish is to grill it before and add the seasoning to it. Cod liver oil can also be taken to avoid the risk of diabetes. COD with low salt and sugar should be chosen for a diabetic patient. Before cooking, it can be marinated for the flavours to absorb it.
Shellfish is always good for a healthy and balanced diet. They are loaded with healthy fats and proteins. Also, they are rich in omega-3 fatty acids, zinc, and vitamin B12. For a diabetic patient, the blood glucose level must be controlled for which, shellfish is highly recommended. It can also lower the nerve involvement of diabetes mellitus.
Herring is an excellent choice for diabetics for many reasons. First and foremost, it is one of the best food sources of vitamin D. There seems to be more to vitamin D than strong teeth and bones. It’s now thought that vitamin D deficiency might be a factor in many diseases, such as multiple sclerosis and diabetes. Additionally, Herring is loaded with EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fatty acids help prevent heart disease and keep the brain functioning properly. They are also effective in reducing inflammation in the body.
Tilapia is a low-fat, high-protein fish that is easy to find in both fresh and frozen fillets and even easier to prepare. Tilapia is great for diabetics because it has no carbohydrates and it is rich in fibre, which is helpful for diabetics in reducing the risk of arterial hypertension. Tilapia is also rich in important nutrients that are helpful for the body including vitamin E and vitamin C. Tilapia also contains selenium, which can help balance or normalize glucose levels in the blood. Although tilapia is a great selection for diabetics, it is best to include other varieties of fish in your diet as well (Especially varieties that are high in omega-3 fatty acids.)
7) Mackerel (Pacific or Atlantic)
Pacific mackerel is a fatty fish that contains about 3.2 grams of omega-3 fatty acids per six-ounce serving. This high level of fatty acid can help lower artery-clogging LDL cholesterol and triglycerides while raising levels of HDL (good) cholesterol. Mackerel is also a good source of protein, iron, riboflavin, vitamin B12, selenium and niacin. Pacific Mackerel is occasionally available fresh, but it is most often canned and sold in grocery stores.
Tuna is the most excellent and low-calorie fish variety for a diabetic-friendly diet. Tuna provides you with protein, omega-3 fatty acids, vitamin D and other important micronutrients. Because many diabetics struggle with an elevated blood cholesterol level, tuna is a heart-healthy choice because you won’t have to worry about a spike in your blood sugar level. This is because it contains little to no carbohydrates and saturated fat. Diabetics can make healthy tuna sandwiches by using whole grain bread.
What are the benefits of eating seafood for diabetic patients?
a) Seafood doesn’t contain carbohydrates
People end up getting Type-2 diabetes when their bodies have trouble processing insulin, a hormone that helps our cells convert glucose into energy. When glucose can’t be used properly, it builds up in the blood. This can have serious long-term consequences, such as heart disease, kidney disease and nerve damage. That means foods that are free of glucose are a diabetic’s friend—and fish, like other meats, fits the bill. It doesn’t contain carbohydrates, and so it doesn’t make blood glucose levels go up.
b) Seafood is low in trans and saturated fats
What sets fish apart from other meat products is that it’s also low in trans and saturated fats. And for people living with diabetes, that’s a huge plus. Maintaining a healthy body weight, a healthy heart and low levels of cholesterol reduces the risk of many complications associated with the disease. That doesn’t mean that fish are fat-free. But their fats are unsaturated, and therefore benign. They also contain fatty acids.
c) Seafood contains omega-3 fatty acids
In this context, the word “fatty” might sound a bit misleading. Some fatty acids, such as omega-3s, are amazing when it comes to combatting heart disease, cholesterol and high blood pressure. This makes fish an ideal food for people managing diabetes, as well as those hoping to prevent the disease. Studies have shown that people who consume less seafood may have a higher chance of developing Type-2 diabetes. These findings aren’t all that surprising, considering that increased rates of diabetes are often related to increased rates of obesity, and fish is a very lean food.
Get your quality seafood from trusted suppliers like Supreme Frozen
With these facts and benefits, you now know that good-quality seafood is indeed good for anyone with diabetes in Malaysia, especially fresh salmon fish or even frozen varieties!
As one of the pioneering frozen seafood suppliers Malaysia has to offer, Supreme Frozen has a fantastic variety of food products available to you including seafood, poultry and vegetables as well.
Visit our online store today and make your excellent selection yourself!