Seafood can be an excellent choice for people living with diabetes. Most fish and shellfish are rich in protein, low in unhealthy fats, and packed with nutrients like omega-3 fatty acids, which may help reduce the risk of heart disease — a common concern for those with diabetes. In addition, seafood is generally low in carbohydrates, which means it has little direct impact on blood sugar levels. The key is choosing the right types of seafood and preparing them in a way that keeps the meal both delicious and diabetes-friendly.
Tips for Choosing and Cooking Seafood with Diabetes in Mind:
1.Opt for grilled, baked, or steamed preparations: These cooking methods preserve nutrients and avoid the added calories and saturated fats that can come from frying.
2. Choose oily fish at least twice a week: Salmon, sardines, mackerel, and trout are excellent sources of omega-3s, which support heart health.
3. Be mindful of sodium: Some seafood, especially canned or smoked varieties, can be high in salt. Look for low-sodium options or rinse canned fish before use.
4. Watch portion sizes: A serving is about 75–100 grams (3–4 ounces) of cooked fish, which provides plenty of protein without excessive calories.
5. Pair with high-fibre sides: Serve seafood alongside vegetables, beans, or whole grains to help manage blood sugar levels and keep you feeling full.
6. Limit creamy sauces: Instead, enhance flavour with fresh herbs, lemon, garlic, or spice blends for a nutrient-rich, low-calorie boost.
Seafood offers variety, flavour, and nutrition that can fit easily into a diabetes-friendly eating plan. By choosing healthy cooking methods and balanced sides, you can enjoy seafood dishes that are satisfying and supportive of your health goals.
Below, you can find some recipe ideas to inspire your next seafood-based meal.
Baked Pesto Tilapia
Grilled Fish Sandwich with Spicy Mango Slaw & Yogurt Sauce
Mango and Avocado Ceviche
Roasted Sheet Pan Greek Fish
Salmon Rice Paper Rolls
Tomato Baked Cod
Shrimp Tacos with Cabbage Apple Slaw
Refreshing Melon & Crab Salad – Low-Carb & Gluten-Free
For personalized guidance on diet and blood glucose management, speak to a Registered Dietitian.
