Research shows that a diet rich in sugar and fat can increase your risk of developing Type II diabetes. Additionally, eating too much red meat can lead to weight gain and the increased risk of diabetes. So what forms of protein are healthy and jam-packed with protein… a diet that includes regular consumption of fish.
A growing body of research shows that people who suffer from heart disease, stroke, and Type II diabetes have a higher risk of dying from those diseases due to poor nutritional choices.
What the Studies Say
A report released in Science Daily analyzed a study that examined the dietary patterns of an adult Spanish population with high cardiovascular risk. The results revealed a high consumption of both red meat and fish. However, while eating lots of cured meats is associated with greater weight gain and a higher obesity rate, the consumption of fish is linked to lower glucose concentrations and a smaller risk of developing diabetes. After close examination of the subjects health and diet, the study suggested that, “Eating fish can reduce the risk of diabetes.”
A 2019 study published in Diabetes UK, showed that, “Fish is a good food for people with diabetes. The pProtein provides some of our energy needs and omega-3 may help improve heart health.” Additionally the vitamin intake associated with fish can help current diabetics who tend to be vitamin D deficient. Scientists and researchers hypothesize that consumption of fish not only helps those with diabetes, but can help reduce the risk of people developing Type II diabetes to begin with.
How Much Fish Can Help?
Frequently people who are diabetic (and pre-diabetic) ask how much fish should be included in their diet in order to get the benefits. The FDA, the United States Food and Drug Administration, suggest that people should eat at least 8 ounces of seafood (less for young children) per week based on a 2,000 calorie diet. That means two meals consisting of 3-4 ounces of fish a week is sufficient enough to reap the benefits of the omega-3 fatty acids and the filling feeling of the protein found in fish.
The FDA also points to the other benefits of eating fish regularly. Fish is high in protein and healthy omega-3 fats (called DHA and EPA). Fish also has more vitamin B12 and vitamin D than any other type of food. In addition, fish has iron which is important for young children and women who are pregnant or trying to get pregnant.