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Fish is a rich source of protein, vitamin D, omega 3, besides being proven to be healthy for the bones, eyes, skin, and nerves.
Similar to many other food groups, fish has been viewed as a health scare in recent years over worries of mercury levels present in them. That said, nutritionists have pointed out that the risks of associated with consumption of fish are lower in comparison with its benefits.
Fish and Suitability in a Diabetes Diet
Fish is a healthy food for individuals with diabetes. Its protein content provides energy, while Omega 3 may immensely benefit the health of the heart.
Those with diabetes generally have low levels of vitamin D. Therefore, including fish in a diabetes diet is an excellent way to add to your vitamin D intake.
Scientists as well as researchers have hypothesised that consuming fish may reduce the risk of developing type 2 diabetes.
Fish, Omega 3 Fatty Acids, and Diabetes
Heart disease is a common complication of uncontrolled diabetes. Omega-3 fatty acids may help in reducing the risk of heart disease as well as inflammation.
Fish that are high in these healthy fats are sometimes called fatty fish. Salmon is most common in this group. Other fish that are high in Omega-3 fatty acids include mackerel, sardines, herring, tuna, and trout.
When it comes to diabetes, you may opt for fish that is grilled, baked, or broiled to avoid the intake of carbs and extra calories that would be present in fried or breaded fish. The American Diabetes Association (ADA) Standards of Medical Care in Diabetes recommends consuming fish (especially fatty fish) twice a week for those with diabetes.
Overall Proven Benefits
Potential benefits of fish intake on the development of type 2 diabetes can be connected to its high content of dietary n-3 polyunsaturated fatty acids, such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
High quantities of both EPA and DHA present in the phospholipid cell membranes could successfully increase insulin sensitivity.
Research has shown that supplementation of EPA and DHA increased insulin sensitivity in both animal models and in certain human studies. However, results of prospective studies on the intake of n-3 fatty acids and the risk of developing type 2 diabetes did not show any relation.
Besides EPA and DHA, other essential components within fish (such as vitamin D and selenium) could be eventually related to type 2 diabetes. Vitamin D is negatively associated while selenium is positively associated with type 2 diabetes.
Studies on the Association of Fish Intake and Type 2 Diabetes Risk
Results of several studies that probed the association between intake of fish and the risk of type 2 diabetes are inconclusive. An ecological study has reported that high intake of fish may eventually reduce the risk of developing type 2 diabetes in those populations that have a high prevalence of obesity. Moreover, cross-sectional studies have reported inverse, no, or positive associations between habitual intake of fish and glycaemic status. Prospective evidence suggests that intake of fish is either inversely or not associated with the risk of developing type 2 diabetes.
Taken together, the effects of intake of fish and intake of EPA and DHA on the risk of developing type 2 diabetes are quite ambiguous. Further, studies carried out in this field failed to report any associations between consumption of different types of fish and the risk of type 2 diabetes. EPA and DHA are primarily present in fatty fish, which may indicate that it is also very important to pay attention to the type of fish that is consumed rather than total fish intake.
To Sum It All Up
Fish is a rich source of protein, vitamin D, and omega-3 fatty acids, which make it quite healthy for those with diabetes. Omega-3 fatty acids that are present in fatty fish could prevent the onset of heart disease, which is a common complication in those with type 2 diabetes. These fatty fish include salmon, tuna, mackerel, trout, sardines, and herring, among others. These fish are beneficial for those with diabetes, when they are broiled, grilled, or baked rather than fried or breaded. The primary benefits of consuming fatty fish lie in their high contents of both EPA and DHA. Moreover, these two polyunsaturated fatty acids have proven to increase insulin sensitivity. Lastly, studies carried out to ascertain whether fish can increase the risk of developing type 2 diabetes are inconclusive.
