Fish is a food that should be a priority in a heart-healthy diet, reducing insulin resistance - a hallmark of type 2 diabetes.
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| Herring is very good for the health of diabetics. (Source: cakho1nang.com) |
According to the Centers for Disease Control and Prevention (CDC), insulin resistance is a hallmark of type 2 diabetes - which can cause many health problems such as heart disease, double the risk of stroke. compared with those without diabetes.
Healthy eating practices are beneficial for overall health as well as heart health, and fish is a good part of a heart-healthy diet. Fish is not only a good source of protein and healthy fats, but also contains many important vitamins and minerals.
TS.BS. Le Thanh Hai, Director of Thua Thien Hue Provincial Lung Hospital, said that unhealthy eating habits, too much fat, not enough fiber and too many simple carbohydrates all contribute to the formation of type 2 diabetes and increase blood pressure.
How often should diabetics eat fish?
According to a study by the Harvard School of Public Health (USA), the fatty acids in fish reduce insulin resistance and inflammation in the body - the main cause of coronary heart disease.
The American Heart Association (AHA) recommends eating two servings of fish per week, of which one serving is equivalent to 3,5 ounces (about 99g) of cooked fish, or about three-quarters of a bowl. The AHA emphasizes the benefits of eating fatty fish like salmon, mackerel, and sardines, as these options are particularly rich in omega-3 fatty acids.
The American Diabetes Association (ADA) also recommends these recommendations for people with diabetes, noting that it's best to eat grilled or steamed fish because breaded and fried fish are high in carbs and calories. .
Salmon
Salmon is a very good choice for type 2 diabetes because it is high in omega-3 fatty acids, “healthy” fats that can help reduce the risk of common complications associated with diabetes. such as heart disease, heart failure and stroke. Research shows that eating two servings of fish per week is associated with a reduced risk of heart attack and stroke in people with heart disease.
Tilapia
According to the U.S. Department of Agriculture (USDA) nutrition database, a small steamed or boiled fillet contains 137 calories and 28,5 grams of protein. Tilapia is readily available and easy to prepare.
Herring
This is a great natural food to reduce inflammation in the body. Herring is very good for diabetics. This fish also contains vitamin D, which helps keep teeth and bones strong.
Herring has EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) – two substances that may help prevent heart disease in people with diabetes and others.
Snow fish
Like tilapia, cod is a low-calorie, high-protein white fish (148 calories and 32,6 gprotein per small steamed or boiled fillet). Cod is very low in saturated fat and high in omega-3s.
Pilchard
Sardines are not only high in omega-3s, but also calcium and vitamin D. According to the USDA, 1 ounce of canned sardines provides 108 mg of calcium and 1,36 mcg of vitamin D, which is considered a good food to include in your diet. diabetes diet and is beneficial for bone health, as long as the product is low in salt.
