There are meat lovers, and there are lovers of meat who are choosy – a specific cut of lamb, a special chicken recipe. But then, there are those who swear by the fish they eat!
Yes, many look forward for Sundays to feast on juicy, succulent Indian fish curry or fish fry. Incidentally, these juicy recipes with intoxicating flavors may be a good choice to be included in your diabetes diet plan.
Considering the numerous health benefits, including fish for in a meal or becoming a pescetarian altogether might actually be very beneficial for a person with diabetes.
Why fish consumption might be beneficial?
Though there is a lot of research going on whether fish consumption causes type 2 diabetes, till date it is inconclusive. This is because of the number of fish involved, geographical diversity, and the meal dietary patterns of people across the world.
However, one thing is sure. Consuming small amounts of fish certainly reduces the risk of many heart diseases and diseases related to the circulatory system. This is because of the high content of omega-3 fatty acids in fish.
Protecting oneself from heart diseases is a major priority for people with diabetes. This is because high sugar levels damage the circulatory system. So, including a specific amount of fish in your diabetes diet might reduce the risk of many heart diseases.
Benefits of consuming fish
- With loads of omega-3 fatty acids, fish is known to reduce cardiovascular disease risk
- Other ingredients in fish like EPA, and DHA also reduce triglyceride levels, which is key for heart health
- Fish is also a great source of vitamin D that protects one against insulin resistance
Apart from these, fish is considered to be good for the brain, vision, and improving sleep. However, the bottom line is in the amount you consume.
It is advised that on an average, one should include 1750 mg of fish per week in a diabetes diet plan.
With this insight, let’s know whether you had been guilty of consuming too many calories while enjoying your favorite Indian fish curry!
Calories in Indian Fish Fry (142 gm.)
| Calories | 240 Kcal |
| Protein | 29 gm. |
| Total Fat | 9 gm. |
| Cholesterol | 100 mg. |
| Sodium | 380 mg. |
| Potassium | 0 mg. |
| Carbohydrates | 11 gm. |
Calories in Indian fish curry (380gm.)
| Calories | 217 Kcal |
| Protein | 37.2 gm. |
| Total Fat | 2.8 gm. |
| Cholesterol | 83 mg. |
| Sodium | 3619 mg. |
| Potassium | 0 mg. |
| Carbohydrates | 12 gm. |
Many popular fish preparations like Malabar Matthi, Maccher Jhol, Goan fish curry, Masor tenga, Malvani fish curry, and bommidalaya pulusu are relished. Most of these are prepared using spices like ginger, garlic, turmeric, and pepper, which have powerful anti-bacterial and anti-inflammatory properties.
Including fish in a diabetic diet is certainly beneficial; however, one has to limit the intake.
Fish like salmon, herring, tilapia, mackerel, pomfret, hilsa, anchovies, clam, crab, shrimp, and catfish are low in mercury and can be a part of your diabetes diet plan.
