Healthy Eating: Seafood and Diabetes

In honor of American Diabetes Month this November, here is a look at scientific findings on the role of seafood in healthy eating for people with diabetes—and the role seafood might play in helping to prevent type 2 diabetes.

Diabetes is common. It affects 38 million people in the U.S., says the American Diabetes Association, and another almost 98 million have prediabetes. The incidence of diabetes has doubled over the past two decades. Type 1 diabetes is often diagnosed in young people. It happens because the pancreas can’t make enough insulin to metabolize blood sugar. More common is type 2 diabetes, in which the body can’t properly use the insulin it has, a condition called insulin resistance. Lifestyle changes, including healthy eating, are key to preventing complications from diabetes, says the Association.

Seafood in a diabetes eating plan

Paying attention to protein is important for people with diabetes, according to the American Diabetes Association, and seafood is one of the recommended protein sources. Protein helps with maintaining muscle mass, healing wounds, and managing blood glucose levels. Pairing protein with fiber-rich foods contributes to satiety and weight management, too, they say.

“Nutrient-dense, heart-healthy foods are the best protein sources for people with diabetes,” advises the Association. Their recommended protein sources are lean meats, fish (especially choices that provide omega-3s), eggs, low-fat dairy, and plant proteins.

Protein source & diabetes risk

Can the protein sources we choose affect the odds of developing type 2 diabetes? Yes, according to researchers publishing in the American Journal of Clinical Nutrition. They examined the replacement of red meat with other protein sources for a large group of health professionals over a four-year period and then analyzed for new cases of type 2 diabetes.

Among their findings was that replacing red meat with seafood was associated with a 13% lower risk of type 2 diabetes. Poultry, eggs, legumes, dairy products, and nuts were also associated with a lower risk.

One of the likely reasons for this impact is that saturated fat intake may be associated with insulin resistance, note the researchers. Fish such as salmon and tuna have very low saturated fat content. They also note that “as an alternative to red meat, some types of seafood may be favorable due to their content of n–3 PUFAs [omega-3s].”

Insulin sensitivity and weight management

In a review study, another group of researchers examined how seafood intake affects insulin sensitivity. These researchers noted that eating fatty seafood raises the level of a hormone called adiponectin, which increases insulin sensitivity. This can reduce the type 2 risk.

They also found that people who eat more seafood as part of a healthy dietary pattern tend to eat fewer calories and have less weight gain. Weight management matters because carrying excess weight is associated with type 2 diabetes risk, as well as other health concerns. For those who aim to lose weight, “seafood may accelerate weight loss induced by energy restriction,” based on several studies, they say.

Health promotion tools

Research suggests that choosing fish as part of a healthy eating plan can provide benefits for people living with diabetes—and it may play a role in managing the risk, too. Why not spread the word for American Diabetes Month? Here are tools you can share:

• The 60-Second Type 2 Diabetes Risk Test (an online quiz from the American Diabetes Association)
• Seafood & Type 2 – a dive into diabetes (PDF educational handout from the Seafood Nutrition Partnership).