If you enjoy seafood and need to watch your blood sugar levels or have diabetes, you might wonder which options are best for you. The good news is that many seafood choices can actually support healthy blood sugar management. For the 38.4 million Americans living with diabetes (1), seafood can be an excellent addition to your meal plan.
Fish like salmon and mackerel, rich in healthy omega-3 fats, can help manage blood sugar while providing important nutrients. While most seafood is beneficial, some choices are better than others. Let me guide you through which seafood options—from familiar favorites to Southeast Asian specialties—can best support your overall health.
Why Seafood Benefits Diabetes Management: The Science
Research shows that seafood is a healthy choice for people with diabetes for two simple reasons:
- Rich in Protein, Low in Carbs: Seafood is rich in protein but has very few carbs, which helps keep blood sugar levels steady.
- Contains Healthy Fats: Many types of seafood contain healthy fats called omega-3s that reduce inflammation and protect your heart (2). This heart protection matters because people with diabetes have a higher chance of developing heart problems and inflammation.
9 Best Seafood for Diabetes: Plus Blood Sugar-Friendly SEA Choices
Fatty Fish – Highest in Omega-3s
1. Wild-Caught Salmon
Salmon tops the list of beneficial seafood, especially for people managing diabetes. It’s one of the richest sources of omega-3 fatty acids, including both EPA and DHA (7). EPA helps reduce inflammation, while DHA supports brain and heart health. Wild-caught salmon typically contains fewer contaminants than farm-raised varieties and offers superior nutritional benefits.
2. Sardines
These small fish pack a powerful nutritional punch and can also be helpful for those with diabetes. They’re rich in omega-3s and are one of the most sustainable seafood choices, typically containing very low levels of mercury (4).
3. Mackerel
Atlantic and Spanish mackerel are excellent choices for people with diabetes, containing low mercury levels while being rich in omega-3 fatty acids (6). These healthy fats help support heart health and reduce inflammation. Avoid King mackerel, which contains much higher mercury levels that can be harmful to kidney function, already a concern for many with diabetes.
4. Trout
Trout is a good fish choice that’s high in protein and omega-3 fats, though not quite as much as salmon. It has a mild, slightly sweet taste that many people enjoy. Trout is low in mercury, making it safe to eat regularly. Rainbow trout from U.S. farms is a particularly sustainable and healthy option.
White Fish – Lean Protein Options
5. Pompano
Pompano is a lean fish that provides a good source of protein while being relatively low in calories. It contains moderate levels of omega-3 fatty acids. Its mild, sweet flavor makes it an appealing choice for those who may be new to incorporating fish into their diet. It is also classified as a low to moderate-mercury fish.
6. Tuna
Tuna is easy to find and a protein-rich fish. It contains beneficial omega-3s (including EPA and DHA) (7). While albacore (white) tuna offers more omega-3s, light tuna is lower in mercury (5). Choose water-packed, low-sodium versions when buying canned tuna for the healthiest option.
Shellfish Options
7. Green Mussels
Green mussels, especially New Zealand green-lipped ones, can help manage blood sugar levels. They have plenty of protein but few calories and carbs, which helps keep blood sugar steady. They contain healthy omega-3 fats and zinc, which may improve how your body responds to insulin. When shopping, look for sustainable options and make sure they’re fresh or properly frozen.
8. Oysters
Oysters contain very low levels of mercury and provide modest amounts of omega-3s. They’re exceptionally rich in zinc and vitamin B12, nutrients that support immune function and may help improve insulin sensitivity. Their high protein and low carbohydrate content makes them a good choice for blood sugar management (6).
Crustaceans
9. Shrimp
Shrimp is an excellent low-calorie protein source while containing smaller amounts of omega-3s, EPA, and DHA. Its high protein-to-calorie ratio makes it particularly beneficial for those with diabetes who are also managing their weight.
Tiger prawns, a larger type of shrimp popular in Southeast Asian cuisine, share a similar nutritional profile. They’re an excellent source of protein while being low in calories and carbohydrates, making them suitable for blood sugar management. Like other crustaceans, they contain moderate amounts of EPA and DHA omega-3s.
Shopping Smart for Shrimp
- Choose wild-caught shrimp when you can. They’re healthier than farm-raised shrimp because they have fewer chemicals.
- For frozen shrimp, look for “IQF” on the label and avoid ones with added ingredients.
Note: While shrimp has cholesterol, new research shows eating it won’t affect your blood cholesterol as much as we once thought. But if you’re worried about cholesterol, talk to your doctor about how much shrimp is right for you (9).
Seafood to Limit or Avoid with Diabetes
Breaded and Fried Seafood: Why They Affect Blood Sugar
Try to limit or avoid breaded and fried seafood. While the fish itself might be healthy, breaded and fried seafood options should be avoided. The breading adds unnecessary carbohydrates, and the frying process introduces unhealthy fats, both of which can spike blood sugar levels and contribute to inflammation.
Farm-Raised Tilapia: Concerns for Diabetes Inflammation
While tilapia is low in calories, farm-raised varieties often contain high levels of omega-6 fatty acids, which can promote inflammation (6). Additionally, some farming practices may expose the fish to harmful chemicals and antibiotics.
Don’t get me wrong – tilapia isn’t terrible; it’s just not the best choice for diabetes compared to fish higher in omega-3s. If you enjoy it, look for wild-caught options and eat it occasionally.
High-Mercury Fish: Seafood Cautions for Diabetes and Kidney Health
If you have diabetes, be careful with certain fish that contain lots of mercury, such as shark, swordfish, king mackerel, and tilefish. These fish can be hard on your kidneys, which is especially important because diabetes can already affect how well your kidneys work (5).
Processed Seafood Products: Hidden Carbs and Diabetes Risk
Processed seafood products like imitation crab (surimi), fish balls, and fish cakes often contain hidden carbohydrates and additives that can affect blood sugar levels. These products frequently include:
- Added starches and added sugars to make the food stick together
- High sodium content
- Artificial preservatives and flavors
- Added food starches that can raise your blood sugar
While these products may be convenient, they typically offer fewer nutritional benefits compared to whole seafood options. Imitation crab, for example, contains significantly less protein and omega-3 fatty acids than real crab meat, while often including added sugars and starches that can affect blood glucose levels.
If choosing processed seafood products, carefully read nutrition labels and ingredient lists. Look for options with:
- Minimal added ingredients
- Lower sodium content
- No added sugars
Diabetes-Friendly Seafood Preparation Methods
The way seafood is prepared can significantly impact its health benefits for diabetics. Grilling, baking, broiling, or steaming are the best cooking methods. These techniques preserve the nutritional benefits without adding unnecessary fats or carbohydrates that could affect blood sugar levels.
Creating Balanced Diabetes Seafood Meals
When eating seafood, what you serve with it matters too. To keep your blood sugar steady, add vegetables and a serving of carbs such as parboiled rice, purple rice, or a carb of choice to your plate. For example, you could try: grilled salmon + green beans + a portion of purple sticky rice.
Omega-3s and Diabetes: How Seafood Fats Improve Blood Sugar
Omega-3 fats found in many types of seafood help manage diabetes and blood sugar. Studies suggest that these important fats may (2, 3, 7):
- Improve insulin sensitivity
- Reduce inflammation throughout the body
- Help maintain healthy blood pressure levels
- Support heart health
- Aid in weight management
How Much Fish Should You Eat?
The NIH and American Diabetes Association recommend (3, 7):
- Eat fish 2-3 times per week
- Each serving should be about the size of a deck of cards (3-4 ounces)
Mercury Guidelines: Limit high-mercury fish (shark, swordfish, king mackerel, tilefish) to once per month or less. For moderate-mercury fish like halibut, sea bass, or bluefish, limit to 1 serving per week (5).
Best Choices for Weekly Meals:
- Fatty fish like salmon, mackerel, or sardines: 2 times per week
- Other fish or seafood: 1-2 times per week
Beyond Seafood: Alternative Omega-3 Sources for Diabetes Management
While fatty fish are the richest sources, here is a list of non-animal-based sources that can contribute to your daily omega-3 intake:
Plant-Based Sources (ALA omega-3s):
- Flaxseeds
- Chia seeds
- Walnuts
- Hemp seeds
- Edamame
Fortified Foods:
- Omega-3 enriched eggs
- Fortified milk
- Fortified yogurt
Note: Plant-based sources contain ALA (alpha-linolenic acid), which the body must convert to EPA and DHA (the forms found in fish). This conversion is less efficient, so higher amounts of plant-based sources may be needed to achieve similar benefits (7).
Conclusion: Enjoying Seafood with Diabetes
If you love seafood and worry about your blood sugar, good news! Seafood can be great for managing diabetes if you choose the right kinds. Go for wild-caught fish with lots of omega-3s like salmon, sardines, and mackerel. These taste good and help keep your blood sugar steady. Just don’t eat breaded or fried seafood, watch how much you eat, and add some vegetables to your meal. This way, you can still enjoy seafood while taking care of your health.
Remember to check with your doctor about your individual dietary needs, as things such as your medication, overall health, and personal health goals will vary. With proper selection and preparation, seafood can be a delicious and healthy part of a blood sugar and diabetes-friendly diet.
Get the Free Downloadable Handout!
So are you ready to put this information into practice? Download the FREE 3-page, full-color PDF handout packed with practical tips and strategies for healthy meal planning.
This handy guide will walk you through creating a healthy Southeast Asian plate, complete with a food list for each section to help you build a well-balanced meal. So what are you waiting for? Grab your free copy now.
