Salmon is one of the best fish choices for people with diabetes. This flavorful, fatty fish is packed with healthy fats and protein that can help manage blood sugar levels. Salmon is also low in carbohydrates and high in various vitamins and minerals that provide additional health benefits.
Why Salmon is Beneficial For Diabetics
Here are some of the key reasons why salmon is an excellent food for diabetics
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Rich in Omega-3s: Salmon is loaded with omega-3 fatty acids, which have powerful anti-inflammatory effects in the body. Chronic inflammation is linked to insulin resistance and diabetes complications. The omega-3s in salmon can lower inflammation and improve insulin sensitivity.
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High Quality Protein: Salmon provides 20-25 grams of protein per 3 ounce serving. Protein is essential for controlling blood sugar as it does not spike blood glucose levels like carbs. The protein in salmon helps you feel full for longer, preventing overeating.
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Low Carb A serving of salmon has 0 grams of carbs so it won’t raise your blood sugar. Salmon can be paired with non-starchy veggies for a zero carb meal.
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Contains Vitamin D Salmon is one of the few natural food sources of vitamin D, which aids in insulin production Many diabetics are deficient in this important vitamin
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Good Source of Potassium: Salmon provides 15-20% of the RDI of potassium per serving. Potassium has beneficial effects on blood pressure and heart health.
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Lowers Heart Disease Risk: Eating salmon regularly is linked to a lower risk of dying from heart disease in diabetics. Heart disease is a common complication of diabetes.
Nutrition Profile of Salmon
Here is the nutrition breakdown for a 3 ounce serving of cooked salmon:
- Calories: 175
- Fat: 10g
- Saturated Fat: 1.5g
- Protein: 22g
- Carbohydrates: 0g
- Omega-3s: 1.1-1.9g
- Vitamin D: 50% RDI
- Potassium: 15-20% RDI
- Selenium: 50% RDI
As you can see, salmon is high in protein and omega-3s while being low in carbs and calories. It also contains generous amounts of important micronutrients.
Healthy Ways To Cook Salmon For Diabetics
Salmon can be prepared in many delicious and nutritious ways:
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Baked: Bake a salmon fillet drizzled with olive oil, lemon, and seasonings at 400F for 10-15 minutes.
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Grilled: Get nice grill marks on the salmon by cooking over medium-high heat for 5-6 minutes per side.
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Broiled: Broil a salmon steak in the oven 4-5 inches from heat for 8-12 minutes, flipping halfway.
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Poached: Gently simmer salmon fillets in broth, white wine or water for 4-5 minutes.
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Air Fried: Air fry salmon at 380F for 8-10 minutes for a crispy texture.
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Seared: Get a nice crust on skin-on salmon fillets by searing in a hot pan for 2-3 minutes per side.
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Smoked: Cold smoke salmon for flavor, or hot smoke around 200F for an entree.
Avoid deep frying salmon or using high calorie sauces. Healthy toppings like salsa, pesto or a spritz of lemon can add flavor without excess calories.
Incorporating Salmon Into A Diabetes Diet
Here are some tips for enjoying salmon as part of a healthy diabetes diet:
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Have salmon twice a week to meet recommendations for oily fish intake.
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Salmon works for any meal – breakfast, lunch or dinner.
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Make sure to pair salmon with non-starchy veggies like asparagus, broccoli, spinach.
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Try salmon sandwiches on whole grain bread or crackers.
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Add salmon to salads for a protein boost.
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Use salmon in lettuce wraps or tacos instead of tortillas.
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Mix with avocado and tomato for a tasty salmon salad.
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Top salads, bowls or fresh greens with a piece of broiled or grilled salmon.
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Stuff salmon burgers with veggies and oven bake them.
Best Ways to Buy Salmon For Diabetes
You can purchase salmon fresh, frozen, canned, smoked or salted. Here are some tips for choosing healthy salmon options:
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Fresh: Look for firm, glistening flesh without brown spots. Use within 2 days.
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Frozen: Go for vacuum-sealed, no added liquid varieties. Keeps 6-9 months.
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Canned: Pick cans with bones and skin, packed in water. Rinse before use.
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Smoked: Check the ingredients. Look for no added sugars or preservatives.
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Salted: Opt for less processed salt-cured salmon. Rinse before cooking.
When buying fresh or frozen salmon, choose wild caught or sustainably farmed varieties. Limit intake of high mercury fish like king mackerel to no more than 4 ounces per week.
Simple and Healthy Salmon Recipes For Diabetics
Here are 3 tasty and diabetes-friendly salmon recipes to try:
1. Lemon Garlic Baked Salmon
Ingredients:
- 1 lb salmon fillet
- 2 tbsp olive oil
- 3 garlic cloves, minced
- 1 lemon, sliced
- Salt and pepper to taste
Directions:
- Preheat oven to 400F. Line a baking sheet with parchment paper.
- Place salmon skin side down on prepared baking sheet.
- Combine olive oil, garlic, salt and pepper in a small bowl. Brush mixture evenly over salmon.
- Top salmon with lemon slices.
- Bake for 12-15 minutes until opaque in center.
2. Cajun Salmon and Veggie Foil Packs
Ingredients:
- 1 lb salmon fillet, cut into 4 pieces
- 1 cup broccoli florets
- 1 red bell pepper, sliced
- 1 tbsp Cajun seasoning
- 1 tbsp olive oil
- Lemon wedges
Directions:
- Preheat oven to 450F. Cut 4 large squares of foil.
- Divide veggie evenly among foil squares. Top with salmon.
- Drizzle olive oil over salmon and sprinkle with Cajun seasoning.
- Fold foil over ingredients and seal tightly.
- Bake 20 minutes until salmon is opaque throughout.
- Serve foil packs with lemon wedges.
3. Salmon Spinach Salad
Ingredients:
- 3 oz grilled or baked salmon
- 2 cups spinach
- 1/2 avocado, sliced
- 1/4 red onion, thinly sliced
- 1 tbsp olive oil
- 1 tbsp balsamic vinegar
- Salt and pepper to taste
Directions:
- In a salad bowl, combine spinach, salmon, avocado and onions.
- In a small bowl, whisk together olive oil, balsamic, salt and pepper.
- Drizzle dressing over salad ingredients. Toss gently to coat.
- Enjoy this nutritious salmon spinach salad!
The Takeaway On Salmon For Diabetics
Salmon should be a regular part of a healthy diet for diabetics. This oily, fatty fish is one of the best sources of heart-healthy omega-3 fatty acids that reduce inflammation. Salmon is also loaded with high quality protein to help control blood sugar levels. It contains a variety of important nutrients while being low in carbohydrates. Salmon can be prepared in endless flavorful ways that fit into a diabetes-friendly meal plan. Aim to incorporate salmon into your diet at least twice a week for optimal health benefits. Just be mindful of portion sizes, avoid deep frying, and pair it with non-starchy vegetables and healthy fats. Including salmon as part of a balanced diabetic diet can help manage symptoms and prevent complications.
Superstar Protein Foods Image
According to the Diabetes Plate, protein foods should fill up one quarter of your plate.
These foods are plant-based protein superstars because they are packed with fiber, folate, potassium, iron, and zinc. There are different kinds of beans like kidney, pinto, navy, or black beans, and legumes like chickpeas, split peas, and lentils that all offer a host of nutrient-packed benefits.
These plant-based proteins do contain carbohydrates, but ½ cup also provides as much protein as an ounce of meat without the saturated fat. To save time, you can use canned beans. But be sure to drain and rinse them to get rid of as much added salt as possible. Choosing dry beans, peas, and legumes are not only affordable, but you can personalize them with your own flavors.
Recipe Inspiration:
Omega-3 fats may help reduce the risk of heart disease and inflammation. Fish high in these healthy fats are sometimes referred to as “fatty fish.” Salmon is well known in this group and other fish high in omega-3 are herring, sardines, mackerel, trout, and albacore tuna
Choose fish that is broiled, baked, or grilled to avoid extra carbohydrate and calories that would be in fish that is breaded and fried. Try eating fatty fish at least twice a week to get the nutritional benefits.
The Nutrition Consensus Report states:
“The recommendation for the general public to eat a serving of fish (particularly fatty fish) at least two times per week is also appropriate for people with diabetes.”
Recipe Inspiration:
An ounce of nuts can go a long way in getting key healthy fats, magnesium, and fiber and can help manage hunger. Some nuts and seeds, such as walnuts and flax seeds, are also a good source of omega-3 fatty acids. Try roasting and seasoning your own nuts to cut down on the added sodium of prepared nuts.
Recipe Inspiration:
According to the Diabetes Plate, protein foods should fill up one quarter of your plate.
Berries are a great option for a diabetes meal plan, packed with antioxidants, vitamins C and K, manganese, potassium, and fiber. They are naturally sweet can be a great option to satisfy your sweet tooth without added sugar.
Recipe Inspiration:
Most of us know citrus fruits are a great vitamin C source, but did you know they also have fiber, folate, and potassium? From grapefruits, oranges, lemons, limes, and beyond, choose whole fruits over juices to get the full benefits of eating fruit, including the fiber from the pulp.
Recipe Inspiration:
Whole grains are rich in vitamins and minerals like B vitamins, magnesium, iron, and manganese. They are a great source of fiber too. Look for products that have the first ingredient with the word “whole” in it. Some examples of whole grains include whole oats, quinoa, barley, farro, and whole wheat.
Recipe Inspiration:
You may have heard milk and yogurt can help build strong bones and teeth with calcium. In addition to calcium, many milk and yogurt products are fortified to make them a good source of vitamin D. More research is emerging on the connection between vitamin D and good health.
Milk and yogurt contain carbohydrates, which you will need to plan for when you have diabetes. Look for yogurt products that are lower in fat and added sugar. Try adding some natural sweetness to low-fat plain Greek yogurt with berries and top with walnuts for a satisfying breakfast
Recipe Inspiration:
Eating for Diabetes Management
Discover science-based nutrition recommendations on how to eat for diabetes management.
Our list of “superstar” foods below are rich in protein, healthy fats, vitamins, minerals, antioxidants, and fiber. Check out our picks!
Salmon with vegetables and my blood sugar. #bloodsugar #glucoselevels #insulinresistant1 #salmon
FAQ
FAQ
How much salmon can a diabetic eat?
How much salmon should a person with diabetes eat? Eating two 3-ounce servings per week of fatty fish, such as salmon, is recommended by the American Diabetes Association and the American Heart Association.
Can salmon raise your blood sugar?
The high protein content in fatty fish such as salmon, mackerel, and herring is particularly healthy for people with diabetes, as it has a low impact on blood sugar. It is filling and provides essential nutrients to help the body grow and repair.
What is the best fish to eat for diabetics?
If you have diabetes, try to eat at least one portion of oily fish a week and one portion of white fish such as cod or haddock.Sep 25, 2023
What foods can diabetics eat freely for dinner?
- lasagne and salad.
- roast chicken and vegetables, with or without potatoes.
- beef stir-fry and vegetables, with or without brown rice.
- chicken tortillas and salad.
- salmon and vegetables, with or without noodles.
- curry with chickpeas and brown rice.
Can you eat salmon if you have diabetes?
Salmon is a great choice of fish for type 2 diabetes because it’s high in omega-3 fatty acids. These are “healthy” fats that can reduce your risk of heart disease, heart failure, and stroke, which are common complications of diabetes.
Can you eat air fryer salmon if you have diabetes?
By reducing insulin resistance, a common problem for those with type 2 diabetes. Air-fryer salmon yields a perfectly flaky fish fillet with a slightly crispy skin. Play around with the seasonings until you find your favorite combinations. Try this grilled salmon salad with your favorite herb vinaigrette.
Can diabetics eat salmon sushi?
Diabetics can enjoy salmon sushi in moderation. It’s important to consider the carbohydrate content of the rice and the sodium content of the soy sauce when including sushi in a diabetic meal plan. 11.
Can you eat fish if you have diabetes?
If you’re adventurous, try grilling fresh sardines. Seafood can be a great addition to your diabetes-friendly diet because it’s high in protein and healthy fats, often low in calories, and packed with many vitamins and minerals. Health experts generally suggest eating two servings of fish each week to support heart health.
Does salmon raise blood sugar?
Salmon is also an excellent source of protein, which doesn’t raise blood sugar. Eating protein-rich foods alongside carbohydrate-containing foods like grains or starchy vegetables can help steady blood sugar. It can also leave you feeling more satisfied for longer since it takes a longer time to digest carbs and protein than just carbs alone.
What fish should diabetics eat?
Herring Herring is another excellent fish choice for diabetics as it is rich in vitamin D and loaded with DHA and EPA, which help prevent heart disease, reducing inflammation in the body, and keep your brain functioning properly. 10. Mackerel