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Fish is an excellent source of essential nutrients like omega-3 fatty acids, protein, and vitamin D, which are essential for diabetics to control glucose levels, prevent insulin resistance, and reduce the risk of complications from it. diabetes such as heart disease.
According to the Boldsky website, fish have been linked to a reduced risk of diabetes in several studies. Eating large amounts of fish may not completely reverse the development of diabetes, research shows, but it may help reduce its risk in people who are more likely to develop diabetes from obesity. The benefits of eating fish are due to the fact that it contains the following:
1. Vitamin D
One study has shown that regular consumption of oily fish (not lean fish) like salmon and herring can help increase vitamin D levels in the body. Vitamin D is vital for its association with a lower risk of diabetes because it helps improve the body’s sensitivity to insulin, which is a precursor to diabetes, and therefore can help reduce its risk.
2. Proteins
Fish contains a unique combination of high quality protein, which can help provide a greater level of fullness, compared to beef and chicken. Fish like tuna also reduces the intake of higher amounts of food compared to turkey and eggs, and thus helps stimulate a better insulin response. Therefore, dietary protein helps improve insulin sensitivity in diabetic patients.
3. Omega-3
The abundance of omega-3 fatty acids in fish not only helps control blood sugar levels, but also offers many other health benefits. Omega-3s help reduce pro-inflammatory cytokines, which are the main cause of diabetes. This essential nutrient also helps regulate cholesterol levels and thus reduces the risk of heart disease caused by diabetes.
4. Low in calories
Obesity plays an important role in the development of diabetes. The production and consumption of glucose can alter the cells of the body, while increasing inflammation and fat, which can lead to insulin resistance and eventually prevent diabetes.
5. Fiber
Fiber is also an essential component of fish. A study has shown that increasing dietary fiber intake by fish can help lower levels of harmful cholesterol in the body, and therefore lower plasma lipid levels, which may help control blood levels. glucose in diabetic patients.
6. Vitamin B12
One study reports that the prevalence of vitamin B12 deficiency was observed in people with type 2 diabetes. The risk of vitamin B12 deficiency was also higher in elderly diabetics treated with metformin. Fish is a rich source of vitamin B12 and may help reduce the risk of disease. Although the amount of B12 in fish is lower than in meat and dairy products, it is considered healthy due to its lower calorie and fat content, compared to unhealthy fat and calorie content. higher animal meat.
7. Vitamin B6
Studies show that low levels of vitamin B6 in diabetic patients can lead to diabetes complications such as neuropathy and retinopathy, which can affect quality of life, especially yellowfin and tuna, which are among the sources. those rich in vitamin B6 that can help to eat them reduces the risk of complications from diabetes.
8. Selenium
Selenium is an important antioxidant found in fish, but in trace amounts. Selenium may help reduce the risk of insulin resistance and diabetes due to its ability to eliminate free radicals in the body, which damage beta cells and pancreatic cells, and thus increase the risk, research shows. of diabetes.
appropriate amounts
According to the NHS, the recommended amount of fish for diabetics includes consuming two servings per week, including at least one serving of fatty fish. The serving size is estimated at 140 grams.
Although fish are very healthy for controlling blood sugar, large amounts can have harmful effects. You should also avoid eating a lot of fatty, mercury-laden fish.
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