7 Types Of Healthy Fish For Diabetics, There Are Sarden To Tuna

Illustration of healthy fish for diabetics (Freepik)

JAKARTA - Regulatory diet is the main key for diabetics. In addition to limiting sugar consumption and carbohydrates, choosing the right source of protein is also very important. Therefore, fish are one of the best choices.

Fish are not only rich in protein, but also contain healthy fats that help reduce inflammation and increase insulin sensitivity. According to research from Harvard School of Public Health, consuming fish once a week can reduce the risk of heart disease by up to 40 percent, the most dangerous complications for diabetics.

However, not all fish have the same benefits. Here are the 7 most recommended types of fish for diabetics, as reported by the My Vita Wellness page.

1. Salmon

Salmon is known as a very high source of omega-3. This healthy fat helps reduce inflammation in the body and keeps cholesterol levels stable. Salmon functions to maintain brain and heart function, and helps the body respond to insulin better. For maximum results, choose a healthy cooking method such as steamed, roasted, or boiled.

2. Herring

In addition to omega-3, herring fish contain high amounts of vitamin D. Lack of vitamin D is now associated with various chronic diseases, including diabetes. The EPA and DHA content in herring is also beneficial for heart health and brain function. Herring can be enjoyed by burning, boiling, or roasting.

3. Tilakia

Tilapia is a group of tilapia and mujair fish. This type of fish is a low choice of fat and high protein that is perfect for diabetics. Without carbohydrate content, this fish is actually rich in fiber, vitamins E, C, and selenium, minerals that help stabilize blood sugar levels. Although the omega-3 content is not as high as salmon, tilapia still deserves to be used as part of a healthy diet.

4. Sarden

Canned Sarden may look simple, but the nutritional content is extraordinary. Rich in omega-3, calcium, and vitamin D, sardines are suitable for the daily menu of diabetics. Choose sardines with low salt levels to maintain blood pressure. If you want flavor variations, try roasting fresh sardines or mixing them into salads and soups.

5. Makarel

Macarel fish have very high levels of omega-3 and low mercury. This healthy fat is able to lower bad cholesterol and increase good cholesterol. Avoid the type of king magazine because of its high mercury content. This can have a bad impact on blood sugar control.

6. Kod

Kos is a low-fat white fish and high nutritional height. In addition to omega-3, cod is rich in vitamins B6 and B12, two vitamins that help lower homosystein levels. Homosistent is a substance that can damage blood vessels. Kodad is also easy to process and suitable for diabetics who want to maintain weight.

7. Tuna

Tuna contains high protein, omega-3, vitamin D, and very low carbohydrates and saturated fat. This makes it ideal for diabetics who also have cholesterol problems. You can make tuna sandwiches with low-fat wheat bread and vegetables, or replace them with cottage cheese as a healthier choice.