Fish is a nutritious and healthy source of protein that is an essential component of a healthy diet. Eating fish regularly has been found to provide numerous health benefits, including reducing the risk of diabetes.

According to numerous studies, consuming certain types of fish can help to regulate blood sugar levels, reducing the risk of developing type-2 diabetes. Here are ten of the best fish to include in your diet if you want to lower your risk of diabetes:.

1. Salmon

Salmon is one of the best sources of omega-3 fatty acids, which have been found to help improve insulin sensitivity and reduce the risk of diabetes.

This fatty fish is also a great source of protein, vitamin D, and many other nutrients, making it an excellent addition to any diet. Most health experts recommend eating salmon two to three times a week to enjoy its vast health benefits.

2. Sardines

Sardines are one of the most nutritious fish to consume, providing a high dose of omega-3 fatty acids, vitamins D and B12, protein, and minerals such as calcium.

These tiny fish are also incredibly low in toxins and pollutants such as mercury and PCBs, making them a safe choice to eat regularly. Studies have suggested that consuming sardines could help to lower blood glucose levels, making them one of the best choices for those with diabetes or who are at risk of developing the condition.

3. Mackerel

Mackerel is another fatty fish that is high in omega-3 fatty acids and a great source of protein. This fish is also rich in vitamin D and selenium, a mineral that has been found to help regulate blood sugar levels and improve insulin sensitivity.

Some research suggests that mackerel consumption may help to reduce the risk of type-2 diabetes, making it a great addition to any diabetes-friendly diet.

4. Tuna

Tuna is another popular fish that is loaded with heart-healthy omega-3 fatty acids. Tuna is also rich in protein, vitamin D, and minerals such as selenium and magnesium.

Some studies have found that regular tuna consumption may help to regulate blood sugar levels and reduce the risk of type-2 diabetes. However, it is important to note that some tuna varieties, such as bluefin tuna, can be high in mercury, so it’s best to enjoy tuna in moderation.

5. Trout

Trout is a delicious and highly nutritious fish that is loaded with omega-3 fatty acids, vitamin D, and protein. It’s also low in calories, making it an excellent choice for weight loss and blood sugar management.

Some studies have suggested that consuming trout regularly may help to improve insulin sensitivity, making it an ideal choice for those with or at risk for diabetes.

6. Herring

Herring is another fatty fish that is rich in heart-healthy omega-3 fatty acids, vitamin D, and potassium. Studies have found that consuming herring could help to reduce blood sugar levels and reduce the risk of diabetes.

This fish is especially popular in Scandinavian countries, where it is commonly consumed as a breakfast food.

7. Cod

Cod is a white fish that is low in calories and high in protein, making it an excellent choice for those looking to regulate blood sugar levels and lose weight.

Cod is also rich in vitamins B6 and B12, both of which have been found to help regulate blood sugar levels and reduce the risk of diabetes. Additionally, cod is low in mercury and other pollutants, making it a safe choice for regular consumption.

8. Anchovies

Another small fish that is packed with nutrition is anchovies. These tiny, oily fish are rich in omega-3 fatty acids, protein, and vitamins such as vitamin D and calcium.

Some research has suggested that anchovy consumption may help to improve glucose tolerance and insulin sensitivity, making them an excellent choice for those with or at risk for diabetes.

9. Halibut

Halibut is another white fish that is low in calories and high in protein.

This fish is rich in minerals such as magnesium, which has been found to help regulate blood sugar levels, and vitamin D, which has been linked to a reduced risk of type-2 diabetes. Halibut is also low in mercury, making it a safe and nutritious choice for regular consumption.

10. Tilapia

Tilapia is a mild-tasting and low-calorie white fish that is rich in protein, vitamin D, and minerals such as selenium and potassium.

While some research has found that tilapia consumption may increase inflammation in the body, other studies have suggested that it could help to reduce blood sugar levels and lower the risk of diabetes. As with any fish, it’s important to choose tilapia that is sustainably sourced and free of contaminants.

Conclusion

Fish is a healthy and nutritious addition to any diet, especially for those looking to reduce their risk of diabetes.

By incorporating fish rich in omega-3 fatty acids, vitamins, and minerals into your diet, you can help to regulate blood sugar levels and improve insulin sensitivity. When it comes to choosing fish, it’s important to opt for sustainably sourced and low-mercury varieties and to enjoy fish in moderation as part of a balanced diet.