Insulin resistance the hallmark of key in 2 diabetes can create problems for your cardiovascular health.
And fish is a worthy consideration in your heart-healthy diet and lifestyle plan.
How Often Should You Eat Fish Per Week?
Salmon is a great choice for a diet friendly to type 2 diabetes and heart health.
Food and Drug Administration.
The American Diabetes Association (ADA) echoes these recommendationsfor people with diabetes.
The best part about fish?
You dont have to do a lot to seafood to make it taste good.
So get to know your local seafood purveyor and make seafood part of yourtype 2 diabetes diet.
Every single ingredient is heart-healthy and perfect for people with key in 2 diabetes, Weisenberger says.
Add a salad, roasted vegetables likebroccoliorasparagus, and a whole-grain like brownricefor a balanced meal, she adds.
Then add canned tomatoes, tomato sauce (look for low-sodium options), and Italian seasonings.
Raise the heat to a low boil and place the tilapia on top.
Cover and cook for a few minutes, or until the fish is cooked through.
Id serve it with brown rice, barley, orquinoa, Weisenberger says.
[Cod] has very little saturated fat and a nice amount of omega-3s, Weisenberger says.
Weisenberger loves using cod for fish tacos or even seafood gumbo (tilapia is too thin for this).
Wrap each portion in aluminum foil and bake.
This is a great way to give each family member their own personalized meal, Weisenberger says.
I might choose onions and broccoli, and you might choose mushrooms and asparagus.
Try baking or broiling trout with sodium-free seasoning or a little citrus juice.
A 4-oz serving contains 120 calories and 23 g of protein,according to the USDA.
Plus, crab and lobster are naturally low in fat and calories, Stefanski says.
Meanwhile, 1 cup of steamed lobster provides128 calories and 1.2 g of fat.
But if you add melted butter, both fat and calories can skyrocket.
And they do count as part of your fish-eating goal for the week.
Pick fish canned in water rather than packed in oil to reduce calories and fat.
(And keep in mind theFDAs recommendationson limiting mercury in the fish you eat.)
Then, spread the mixture over whole-wheat toast.
Canned sardines are relatively affordable, and they are flavorful on their own or added to other dishes.
If youre adventurous, try grilling fresh sardines.
Margaret O’Malley is an executive editor at Everyday Health.
