When living with diabetes… It can be hard to navigate what food you
should be eating… And what food you should avoid. And that is the case for fish.
Fish are commonly considered healthy protein options for diabetics.
They are rich in omega-3 fatty acids and other nutrients
that can help inflammation caused by diabetes. Studies have found that eating fish can improve:
- Insulin sensitivity - Blood glucose balance…
And reduce the risk of diabetes complications. But unfortunately… not all fish are created equal.
Certain types of fish are intoxicated by: - Mercury
- Microplastics - And petroleum… which
can be extremely hazardous for our health. Additionally… fish can be farm-raised in
conditions that significantly decrease their nutrient levels.
And all this can be detrimental for your diabetes. So which fish can you safely enjoy? And which one
should you avoid? Stay tuned.
In this video… we’ll break down the 5 best and worst fish for diabetics.
Plus… you’ll find out what to look for when buying fish… To ensure it is safe to eat.
But before we dive in… Can you do us a favor and like this video?
Ring the bell for future notifications... and make sure to subscribe to the Diabetics Talk
Channel for more help managing diabetes. Plus, stick around to find out how
you can get 2 free gifts! And now… let’s get the fish
out of the water and explore the… 5 Worst Fish For Diabetics… Starting With…
Number 5. King Mackerel King mackerel is a saltwater
fish that is widely available to fish lovers. You can find it in sushi or refined dishes…
As well as buy it fresh or canned at the grocery store.
A serving of king mackerel contains a high amount of:
- Protein - Vitamin B12
- Omega-3 fatty acids - And selenium… among other nutrients.
These nutrients have shown to be essential for diabetics…
as it can help reduce blood lipids. A small study in 15 participants found that…
Eating mackerel fish for 2 weeks helped decrease levels of:
- Triglycerides - And total blood cholesterol.
So if king mackerel fish is beneficial for diabetics…
Why is it categorized as one of the worst fish to eat?
Well… King mackerel… especially the ones caught in the pacific ocean…
Are high in mercury. Mercury is a heavy metal
found in certain fish that can cause: - Food poisoning
- Blood toxicity - Inflammation
- And birth defects in pregnant women. A review of 34 studies found that… exposure to
mercury increases the risk of diabetes mellitus. In short… King mackerel can make your diabetes
very difficult to manage. Mackerel fish comes in various forms…
But it is best to avoid this type of fish altogether…if you have diabetes.
Number 4. Shrimps Although they are technically crustaceans…
Shrimp makes our list of fish because they are such a popular seafood to consume.
And if you’re a shrimp eater… you probably enjoy it regularly:
- During the holidays - And when out in a restaurant.
But Shrimps have a lot of downsides… especially for diabetics.
While this crunchy orange fish seafood is high in protein… it is also high in:
- Dietary LDL cholesterol - And pesticides.
A study found that… eating shrimps can increase both LDL and HDL cholesterol. (3)
LDL cholesterol is categorized as good cholesterol.
However… high levels of it can be detrimental for diabetes.
The diabetes council notes that… Unbalanced cholesterol of any kind…
Increases the risk of cardiovascular disease… in people with diabetes.
Additionally… Shrimp farming is unregulated and often polluted with:
- Food additives - and pesticides.
A study done on Thai farmers found a prevalence of diabetes…
in those who were overexposed to pesticides.
So while more data is needed to evaluate the negative impact of shrimps on diabetes…
It is best to limit your consumption… And choose a sustainably farmed option
when necessary. Number 3. Tilapia
Known as the 4th most consumed type of fish in the US alone…
Tilapia is a type of white fish found in freshwater.
It is a great source of: - Protein
- and Vitamin B12… But also omega-6.
This type of polyunsaturated fatty acid is highly controversial…
Because it has been linked with increased inflammation when consumed in excess.
In order to nourish our body of healthy fat… The ratio of omega-6 polyunsaturated fatty
acids needs to be equal to omega-3. However… Studies have shown that
tilapia fish promotes an unbalanced ratio… Which can be detrimental for diabetics.
A 2016 medical paper observed that… an unbalanced omega 3:6 ratio increased:
- Inflammation - And risks of obesity.
And when you’re living with diabetes… inflammation can significantly aggravate:
- Blood glucose levels - Insulin resistance
- And risks of heart disease. So… Tilapia seems to not only contribute
to chronic inflammation in diabetes… But also be unsafe.
Experts observed that Tilapia fish is commonly bred in farms using:
- Harmful chemicals - And animal feces…
Increasing the risk for foodborne diseases… and serious complications to chronic conditions.
Several reports from the FDA even noted that… shipments of Tilapia
often don't meet safety health standards. So… should you stay away from Tilapia as a
diabetic? Absolutely! Number 2. Eel
Yes… eating eel is not as common as other fish….
Yet… you can come across it in: - Sushi
- Smoked fish platter - And Japanese dishes.
Eel is a long fish with a snake-like appearance that is nutritionally rich in:
- Protein - Vitamin A
- Vitamin B12 - And Vitamin D.
And while these nutrients are important for diabetics…
It has been recommended by the Seafood Watch Foundation to stay clear of eels.
Eels are not farmed sustainably and they easily absorb…
- chemicals - and contaminants…
such as polychlorinated biphenyl. Polychlorinated biphenyl is a chemical created
by man people that has shown to increase: - Glycemia
- And risks of diabetes. An Italian study on 527 pre-diabetic participants…
Experts observed that… the risk of glycemia and diabetes increased…
with high concentration of polychlorinated biphenyls.
Additionally… uncooked eel contains toxins that can be poisonous to humans.
So if you enjoy Asian and Japanese dishes… you better watch out for eels.
It is a type of fish that is highly unregulated… and might not provide
you with any real health benefits. Worse… it might intoxicate you and have
a negative impact on your diabetes. So make sure to avoid it.
Number 1. Tuna Yes… you may be surprised to find
tuna as the number 1 worst fish for diabetics. Tuna is one of the most popular
and affordable fish out there. And just like some of the other fish
we’ve seen so far… Tuna is rich in: - Protein
- Vitamin B12 - And Omega-3 fatty acids.
So why should you stay clear from it? No matter if you consume:
- Yellowfin - Albacore
- Bigeye - Or light tuna…
Tuna contains higher levels of mercury than any other fish.
Scientists suggest that… This is because tuna feeds on smaller fishes…
… that are already contaminated with heavy metal. As we’ve seen… mercury exposure
should be avoided by diabetics… As it increases the risk of heart diseases.
A study in 1800 men found that… those who consumed fish with high concentrations of mercury…
Were 2 times more likely to die from heart attack and heart disease.
Additionally… Study found that exposure to
Bisphenol… a chemical found in canned tuna… Increases the prevalence of type-2
diabetes complications. All in all… Tuna and the
other worst fish we’ve seen so far… Seems to be detrimental for your
health and diabetes… Mainly because they are
unregulated and full of harmful toxins… That can aggravate your condition.
So while it is a good idea to stay clear of these 5 worst fish…
Fish in general do comes with important nutrients that can help you regulate your:
- Insulin sensitivity - And blood glucose levels.
And we’re about to explore the 5 best fish for diabetics.
But before we do… Are you ready for a free gift? Discover an entire world of diabetes-fighting
foods with our new book “10 incredible foods that reduce blood sugar”.
Plus, you’ll discover the real reason why type 2 diabetes,
obesity, and heart disease are increasing at an alarming rate...
And found out what really works when it comes to preventing these illnesses…
By watching our free 1-hour documentary “The scary truth about sugar”
Both gifts are free and waiting for you to grab them in the description box below.
And now… let’s dive into the… 5 Best Fish For Diabetics with…
Number 5. Cod Cod is a type of white fish considered lean.
It is light in flavor… light in calories… and an excellent source of:
- Lean Protein - Vitamin A
- Vitamin B12 - Calcium
- And Iron. Eating a healthy
amount of lean protein as a diabetic… has shown to improve glucose levels post-meal.
This is because lean protein doesn’t break down into glucose as quickly as carbohydrates does.
Lean protein such as cod… also contains less saturated fat than meat protein…
And as a result… are less likely to aggravate: - Blood lipids
- And insulin resistance. A study found that…
Consuming cod for 4 weeks increased insulin sensitivity in patients with pre-diabetes.
But eating cod isn’t the only way to enjoy the nutritional benefit of this fish.
Another study observed that… consuming cod liver oil for 4 weeks reduced:
- Blood glucose levels - And Blood lipids.
So go ahead and enjoy some Cod in your diet… Atlantic cod is best.
But be mindful… as cod is considered a vulnerable species due to overfishing.
Number 4. Trout Rainbow trout
in particular… are showing promising data for diabetics.
Fished in lakes and streams… and with a mild and nutty taste…
Rainbow trout are a great source of: - Protein
- Vitamin D - And various Vitamin B.
Vitamin B… including B1, B6 and B12… Is essential for diabetes…
As it helps boost metabolism and break down glucose.
But unfortunately… It is common for diabetics to be deficient in Vitamin B.
It has been found that patients with diabetes mellitus…
Are more likely to be deficient in vitamin B12… and experience further complications.
Another study notes that… Up to 22% of diabetics are deficient in Vitamin B.
So… Can rainbow trout help curb your vitamin B deficiency?
Perhaps. Rainbow trout contains up to:
- 29% of the daily recommended intake of B3 niacin - 28% of the daily recommended intake of B5
- And 121% of the daily recommended intake of B12. Pretty impressive for one serving of fish right?
Trout is a great way to ensure you consume enough vitamin B…
and avoid deficiency induced by diabetes. So make sure to add this fish to your diet.
Number 3. Sardines Rich in:
- Protein - Omega-3
- Vitamin B - And calcium…
Sardines are another fish-friendly addition to your diabetes diet.
Calcium plays an important role in diabetes… As this mineral assists with the release of insulin.
Studies have observed that… a calcium deficiency can increase: (13)
- Fat accumulation - Hormonal imbalance
- And insulin resistance. Thankfully… eating sardines
might just help you avoid a calcium deficiency… As one serving of sardines contains as much
calcium as a glass of milk… minus the dairy! A study done in Spain even found that…
Eating sardines regularly can prevent… the risk of diabetes complications…
After 152 elderly patients with pre-diabetes consumed 2 cans of sardines per week.
Finally… sardines have been recorded to have low mercury content…
Making them a safe and healthy addition to a diabetes diet.
Number 2. Herring Another diabetic-friendly fish
you might want to add to your diet is Herring. Similar to sardines… herring is a small fish
commonly wild-caught in rivers. Herrings are rich in:
- Vitamin D - Omega-3
- And selenium… Making this fish full
of anti-inflammatory properties. The combination of omega-3
EPA/DHA fatty acids and selenium… (14) Has shown to be powerful at decreasing:
- Lipid levels - Free radicals
- Oxidative stress - And overall inflammation.
A study done in Alaska observed that… Those who didn’t consume fish regularly
were at higher risk for: (15) - Diabetes
- Obesity - And heart disease.
The study noted that… low blood levels of EPA and DHA highly influenced these results.
Additionally… it was found that a regular intake of omega-3 and selenium…
Reduced the inflammatory markers linked to diabetes.
So make sure to add more herring to your diet!
Number 1. Salmon If there’s one fish that is low in mercury… and
rich in all essential nutrients for diabetics… It is definitely salmon.
Nutritionally full of: - Protein
- Vitamin B - Vitamin D
- Calcium - Potassium
- And omega-3 fatty acids… Salmon has been the center of
numerous studies linked to diabetes. And for good reasons!
This popular fish has shown to: - Lower blood lipids
- Decrease inflammation - And reduce risks of diabetes complications.
A study in 4,105 people found that… eating salmon regularly can lower white blood cell count…
Which is often associated with chronic inflammation.
A smaller study also found that… eating fatty fish like salmon daily for 4 weeks reduced:
- HDL cholesterol - And triglycerides…
2 markers that influence inflammation and insulin resistance.
So… should you add more salmon and fatty fish to your diet? Absolutely.
Overall… The American Heart Association recommends eating fatty fish twice per week.
Ensuring that the fish you choose is sustainably farmed or wild-caught is also important.
By consuming a regular and controlled portion of fish…
You might be able to better manage your diabetes…and
receive enough important nutrients. So make sure to add some fish to your diet.
And there you have it… the 5 worst and best fish for diabetics.
Which one has surprised you? Share your thoughts with a
fellow-diabetics in the comment section below. And before you leave… make sure to claim
your free gift by clicking the link in the description below.
And don’t forget to subscribe to our channel and hit that bell button for more Diabetics Talk.
Thanks for watching. We hope you're having a diabetes-fighting day.