Sweets aren't the only things off limits to diabetics. In fact, diabetics need to watch every aspect of their diet from what they eat to how it's prepared. Any seafood lover with diabetes might be wondering, can diabetics eat shrimp? Read on to find out if shrimp and fish are safe for you to consume!
Is Shrimp Good for Diabetics?
Actually, people with diabetes are recommended to eat a moderate amount of shrimps. Let's take a look at some of the nutritional aspects of shrimp to understand what makes it a healthy addition to a diabetic's diet.
1. Nutritional value of shrimp
Diabetics have a hard time processing sugar, or glucose, in their bloodstream. Insulin is the hormone in charge of signaling cells to absorb glucose, but diabetics don't respond normally to insulin. Sugar accumulates in their blood. Part of this buildup is caused by their abnormally stiff cell membranes as healthy omega-3 fatty acids are replaced by trans fat. One of the best ways to reverse this damage is by eliminating trans fat from your diet. And shrimp can meet that requirement to a large extent.
- Shrimp is high in protein while low in fat
One great aspect of shrimp meat is that it contains a very low amount of fat while still packing in protein. In fact, there are merely 84 calories in a 3-ounce serving of shrimp, only 10% of those calories come from fat! The other 90% is pure protein.
- Shrimp is packed with omega-3 fatty acids
However, it's essential that you consume a high amount of fatty acids to restore the membrane's structure. Luckily, shrimp has the best: animal derived omega-3. Why is this kind better than the one found in plants? In order to absorb the omega-3 found in plants, humans first need to convert it. Unfortunately, you can only convert a tenth of what you consume through food. And the conversion rate is even lower for diabetics! Thus, it's better to eat omega-3 that can skip this process.
Additionally, the omega-3 found in shrimp is even better than that found in fish. This is due to its molecular structure, making it more easily absorbed by the cells in the body. That's why diabetics can eat shrimp!
2. The downside to shrimp
However, the one thing diabetics have to look out for about shrimp is its high cholesterol content. A mere 3.5 ounces of shrimp contains the daily recommended amount of cholesterol for people at high risk for heart disease (200 mg). If you're trying to lower your cholesterol levels as well as maintain a diabetes-friendly diet, it's best to include other types of seafood in your meals. Moderately, shrimp brings no harm to you. Diabetics can eat shrimp up to once per week or every two weeks. A 3- to 4-ounce serving of shrimp has about as much cholesterol as one egg.
3. Mind the preparation
Although we've established that shrimp is good for you, the key lies also in how you prepare it. Some shrimp dishes, like shrimp pasta alfredo, are loaded with carbs and saturated fat. Instead, try preparing whole grain pasta with fresh shrimp and low-fat feta cheese!
Other Types of Seafood Fit for Diabetics
If shrimp is not your favorite or you're struggling to lower your cholesterol levels, don't worry. There are plenty of types of fish for diabetics.
- Salmon
This pink delight is another great source of animal-derived omega-3 fatty acids. It also contains very little saturated fat. As an added bonus, salmon is packed with protein, which is especially beneficial for diabetics. Studies have shown that protein helps regulate blood sugar. It can be prepared in many different ways: grilled, baked, broiled, etc.
- Tilapia
This fish is very high in protein and low in harmful saturated fat. Best of all, tilapia is extremely easy to prepare! This type of fish usually comes in fresh or frozen fillets that are cut very thin. It's a great choice for a quick weekday dinner. Just serve sauteed tilapia with a side of steamed vegetables for a delicious effortless meal.
- Cod
This white fish is a great source of fatty acids, containing omega-3 as well as omega-6. It's the ideal choice if you like stronger flavors because cod is perfect for marinating. Try leaving it overnight in a marinade of citric juices and herbs and grilling it the next day.
- Mackerel
There are several types of mackerel, each packed with nutrients such as iron, vitamin B12, selenium, fatty acids, and niacin. Simply try to avoid king mackerel as it has a high mercury content. One of its best presentations is baked whole and stuffed with lemon and herbs.
Conclusion
Now you know that there are some arguments about shrimp and diabetes. The former is loaded with omega-3 fatty acids, which help regulate your blood sugar and substitute harmful trans fat. Still, it's high in cholesterol. Simply choose healthy ways to prepare your meals and eat in moderation. This way you can keep the health risks at bay.