What fish dish is the very best for your blood sugar?
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Seafood can bring enormous health benefits – but which types of fish give you the biggest nutritional bang for your buck?
1) Trout is a low-mercury, high-protein seafood choice, with 17.4 grams of protein per 3 ounce serving. Protein, like fiber, slows the digestive process, thus aiding your body in glucose regulation.
2) Trout contains beneficial omega-3 fatty acids, which have been shown to lower blood pressure, and studies show that they can work in conjunction with the diabetes medication metformin to reduce triglycerides.
3) Both the Atlantic and Pacific variations of cod are incredible sources of lean protein, plus essential vitamins and minerals. An 85 gram serving of Atlantic cod provides 30% of the recommended daily intake of vitamin B12, and over 40% of the recommended daily intake of selenium, a vital nutrient for the health of our metabolism.
4) Cod liver oil is one of the richest sources of vitamin D and vitamin A. In fact, a single teaspoon of cod liver oil will give you 90% of the RDI for vitamin A, and 113% for vitamin D.
5) Wild-caught salmon, sourced from natural environments like the ocean, lakes and rivers, supplies a higher concentration of diabetes-fighting nutrients, including selenium, potassium, and vitamin B12 than farmed salmon.
6) Wild-caught salmon supplies approximately 20 grams of lean protein per serving, and protein aids the body in slowing the absorption of sugar into the blood stream, and it also supplies the antioxidant ASTAXANTHIN, which works with omega-3 fatty acids to reduce LDL cholesterol and increase HDL cholesterol.
7) Eel, plus shark, swordfish, and tuna, are all incredibly high in harmful mercury. One study linked the consumption of excess mercury with an increased risk of heart attacks and elevated LDL cholesterol, and high mercury exposure can heighten blood pressure. A recent study found that participants living with the highest levels of mercury were twice as likely to die from heart-related issues, compared to men with lower levels of mercury in their system.
8) Multiple reports indicate that it is common practice for Chinese fish farmers to feed livestock feces to their tilapia, as a method of cost-savings. This can lead to bacteria, like Salmonella, contaminating both the water and the fish themselves, before they are shipped across the globe.
9) Tilapia is actually far lower in omega-3 fatty acids than most other fish species, and they are also significantly higher in omega-6 fats. While omega-3 fats can lessen inflammation and triglycerides, omega-6 fatty acids are pro-inflammatory, and researchers have recommended avoiding tilapia if you are looking to lower your risk of heart disease.
10) Any fish which is deep fried will give you negative nutrition. For example, while a 100 gram serving of baked cod contains just over 100 calories, with 1 gram of fat, deep-fried cod supplies over 230 calories and 12 grams of fat. A recent study found that women who ate one or more servings of deep-fried fish per week had a 48% higher risk of heart failure, compared with women who limited their deep fried fish consumption to three or less servings per month.