Diabetes is a chronic disease that leads to abnormalities with your body’s ability to process sugar, i.e., glucose in the blood. People with diabetes either do not produce sufficiently in the body needed amount of insulin or do not use it properly to let glucose enter cells and get energy. Such conditions lead to increased sugar level in the blood—a phenomenon that may result in organ damage and a high risk to the heart, stroke, kidney failure, nerve damage, and eyesight.
Nutritious diet with proper life-style is an another important factor that can regulate the diabetes prognosis and prevents the peculiar complications. Such implies consuming enough variety-infused and nutritionally satisfactory diet including fiber, antioxidants and, while cutting down, consumption of refined carbohydrates, added sugars, saturated fats and sodium. In other words, it will be self-control physically active, of weight, to stop smoking, and to control stress.
Can Diabetic Eat Shrimp?
Seafood, like being shrimp, provide the people with diabetes who are looking for a remarkable reduced calorie diet, a healthy and delicious option. Shrimp is a great food because carbs and calories are very low, while vitamins and minerals are high protein content and much is omega-3 fatty acids. It is capable of bringing your blood sugar level under control, enhancing your insulin sensitivity, reducing your cholesterol and the pressure on your arteries, and thus helping your heart and brain function better.
In this guide, you will learn the basic needs of diabetes about shrimp as well as some advanced tips that will help you maintain healthy body throughout the life. You will learn in which foods shrimp is found, what health benefits it contains, how to store and prepare it safely, as well as reveal own delicious recipes. Along with it you will pick up ways of featuring the tumbledown shrimp in your diabetes meal plan, the best way of choosing the shrimp of the best quality, and how to steer clear of the common myths and traps. Through the duration of this manual, you take away the idea of using shrimp as part of your diabetes-safe diet and lifestyle.
Also Read: 5 Health Benefits of Bathing in Rain but Avoid First Rain.
Nutritional Facts
Shrimp is one of the most nutritious foods you can eat, especially if you have diabetes. Here are the nutritional facts of shrimp per 100 grams, according to the U.S. Department of Agriculture (USDA):
- Calories: 99
- Protein: 20.3 grams
- Fat: 1.3 grams
- Carbs: 0.2 grams
- Sugar: 0 grams
- Fiber: 0 grams
- Cholesterol: 189 milligrams
- Sodium: 111 milligrams
- Omega-3s: 0.3 grams
Deserve, despite its mention of hardly any carbohydrates and calories, which makes it the right food for managing your blood sugar levels and retaining body weight. It also provides the body with high protein levels which helps in filling you up, regulating appetite and metabolism as well as muscle building. Protein as well is not spiking up your blood sugar levels, provided that you don’t have too much portion taken at a time.
Shrimp contains both good and healthy fat and furthermore is a good source of omega-3 fatty acids which are necessary for your heart health and brain. With omega-3s, your triglycerides can be lowered and your HDL (good) cholesterol increased. Inflammation and the formation of blood clots are suppressed. They can likewise boost insulin sensitivity, which often results in the cell’s ability to use glucose more efficiently and hence, lower blood sugar levels.
Besides, shrimp is a micro-nutrient source not only in vitamin B12, selenium, iodine, zinc, and iron but also in many other nutrients. Among the others, these nutrients help to boost the immune function, thyroid function, production of red blood cells, wound healing and cognitive function. They can prove useful in a situation where they can stop the anemia, infections, and neurological disorders among other ailments.
Given that shrimp is lower in fat and saturated fats which links to health benefits such as heart protection and weight maintenance than other types of seafood and meat make shrimp to be one of the best choice of people with diabetes. One example would be shrimps that contains lesser calories, carbs and fat than salmon, tuna, chicken, beef and porks. Along with this more protein and omega-3 than most of other foods (expecting the salmon), it does have. In a similar way, shrimp has much lower cholesterol and sodium than most kinds of meat and that is why it can help to lower your level of cholesterol and regulate your blood pressure as a result.
Health Benefits
Eating shrimp can provide many health benefits for people with diabetes, as long as you eat it in moderation and prepare it in a healthy way. Here are some of the main benefits of eating shrimp for people with diabetes, backed by science and experts:
- Shrimp can help you control your blood sugar levels. Shrimp has a very low glycemic index (GI) and glycemic load (GL), which means it does not raise your blood sugar levels significantly or rapidly. According to a study published in the American Journal of Clinical Nutrition, eating shrimp with rice reduced the postprandial (after-meal) blood glucose response by 25% compared with eating chicken with rice. This suggests that shrimp can help lower the glycemic impact of your meals and prevent blood sugar spikes and crashes.
- Shrimp can improve your insulin sensitivity. Insulin sensitivity refers to how well your cells respond to insulin and use glucose for energy. People with diabetes often have reduced insulin sensitivity, which leads to high blood sugar levels and insulin resistance. Eating shrimp can help improve your insulin sensitivity by providing omega-3 fatty acids, protein, and selenium. Omega-3s can enhance the action of insulin and reduce inflammation, which are both linked to insulin resistance. Protein can stimulate the secretion of insulin and glucagon-like peptide-1 (GLP-1), which are hormones that regulate blood sugar levels. Selenium can activate the enzyme glutathione peroxidase, which protects your cells from oxidative stress and improves insulin signaling. A study published in the Journal of Nutrition found that eating shrimp increased insulin sensitivity and GLP-1 levels in overweight and obese adults with prediabetes.
- Shrimp can lower your risk of cardiovascular disease. Cardiovascular disease is the leading cause of death among people with diabetes, according to the CDC. Eating shrimp can lower your risk of cardiovascular disease by improving your lipid profile, blood pressure, and endothelial function. Shrimp can lower your LDL (bad) cholesterol and triglycerides, and raise your HDL (good) cholesterol, which can prevent plaque buildup and hardening of your arteries. Shrimp can also lower your blood pressure by providing potassium, magnesium, and omega-3s, which can relax your blood vessels and reduce the strain on your heart. Shrimp can also improve your endothelial function, which is the ability of your blood vessels to dilate and contract in response to blood flow and nitric oxide. Endothelial dysfunction is a common complication of diabetes and a risk factor for cardiovascular disease. A study published in the European Journal of Clinical Nutrition found that eating shrimp improved endothelial function and lowered blood pressure in people with type 2 diabetes.
- Shrimp can boost your cognitive function. Cognitive function refers to your mental abilities, such as memory, attention, reasoning, and problem-solving. People with diabetes are more likely to experience cognitive decline and dementia, due to high blood sugar levels, oxidative stress, and vascular damage. Eating shrimp can boost your cognitive function by providing omega-3s, vitamin B12, and iodine. Omega-3s can protect your brain cells from inflammation and oxidative stress, and enhance your neurotransmission and neurogenesis. Vitamin B12 can prevent the accumulation of homocysteine, which is an amino acid that can damage your brain and nerves. Iodine can support your thyroid function, which regulates your metabolism and brain development. A study published in the Journal of Alzheimer’s Disease found that eating seafood, including shrimp, was associated with better cognitive performance and lower risk of Alzheimer’s disease in older adults.
Safety Precautions
Eating shrimp can also have some risks and side effects for people with diabetes, especially if you eat too much or eat it in an unsafe way. Here are some of the potential risks and side effects of eating shrimp for people with diabetes, and how to avoid or minimize them:
- Allergies: Shrimp is one of the most common causes of food allergies, which can trigger symptoms such as itching, swelling, hives, wheezing, nausea, vomiting, diarrhea, and anaphylaxis. If you are allergic to shrimp or any other shellfish, you should avoid eating it at all costs. If you are not sure if you are allergic to shrimp, you should consult your doctor and get tested before eating it. If you experience any allergic reactions after eating shrimp, you should seek immediate medical attention and carry an epinephrine auto-injector with you.
- Mercury contamination: Shrimp is low in mercury compared to other types of seafood, but it still contains some traces of this toxic metal, which can accumulate in your body and cause neurological damage, especially if you eat too much or too often. To limit your exposure to mercury, you should choose wild-caught shrimp from clean waters, and avoid farmed shrimp from countries with poor environmental standards. You should also limit your intake of shrimp to no more than two servings per week, and vary your seafood choices with other low-mercury options, such as tuna, trout, sardines, and oysters.
- Food poisoning: Shrimp can also be contaminated with bacteria, viruses, parasites, or toxins, which can cause food poisoning, such as salmonella, vibrio, norovirus, or ciguatera. To prevent food poisoning, you should check for signs of freshness, such as firm and translucent flesh, intact shells, and mild odor, and avoid shrimp that are slimy, mushy, discolored, or have a strong ammonia smell. You should also store shrimp in the refrigerator or freezer, and cook them thoroughly until they turn pink and opaque. You should also avoid eating raw or undercooked shrimp, or shrimp that are cooked in unclean water or utensils.
These are some of the potential risks and side effects of eating shrimp for people with diabetes, and how to avoid or minimize them. However, you should always consult your doctor or dietitian before making any changes to your diet, as they can advise you on the best portion size and frequency for your individual needs and goals. Eating shrimp can provide many health benefits for people with diabetes, but it can also pose some risks and challenges, so you should be careful and informed when choosing and preparing shrimp.
Cooking Methods
Shrimp is a versatile and easy-to-cook food that can be prepared in many different ways. However, not all cooking methods are equally healthy and suitable for people with diabetes. Here are some of the best and worst ways to cook shrimp for people with diabetes, and how to make them delicious and nutritious:
- Grilling. Grilling is one of the best ways to cook shrimp for people with diabetes, as it does not require any added fat or oil, and it gives the shrimp a smoky and charred flavor. Grilling also preserves the protein and omega-3s in shrimp, which can help you control your blood sugar levels and lower your cholesterol. To grill shrimp, you can either use skewers or a grill basket, and cook them over medium-high heat for about 2 to 3 minutes per side, or until they turn pink and opaque. You can also marinate the shrimp in a mixture of lemon juice, garlic, herbs, and spices, or brush them with a low-sugar barbecue sauce, to add more flavor and moisture.
- Boiling. Boiling is another good way to cook shrimp for people with diabetes, as it also does not require any added fat or oil, and it keeps the shrimp tender and juicy. Boiling also allows you to infuse the shrimp with different aromatics, such as onion, celery, bay leaf, peppercorns, and salt, to enhance their taste and smell. To boil shrimp, you can either use a large pot of water or a steamer, and cook them for about 3 to 5 minutes, or until they turn pink and curl up. You can also add some vinegar or lemon juice to the water, to prevent the shrimp from turning rubbery and losing their color.
- Frying. Frying is one of the worst ways to cook shrimp for people with diabetes, as it adds a lot of fat and calories, and it can create harmful compounds, such as acrylamide and heterocyclic amines, that can increase your risk of cancer and diabetes complications. Frying also destroys some of the protein and omega-3s in shrimp, which can reduce their health benefits. To avoid frying shrimp, you can either bake them, air-fry them, or sauté them in a small amount of olive oil or cooking spray, and use a low-carb and gluten-free batter or coating, such as almond flour, coconut flour, or cornstarch, to make them crispy and crunchy.
- Baking. Baking is a better alternative to frying shrimp for people with diabetes, as it uses less fat and oil, and it produces less harmful compounds. Baking also allows you to create different flavors and textures, such as cheesy, creamy, or spicy, by adding different ingredients, such as cheese, cream, salsa, or chili, to the shrimp. To bake shrimp, you can either use a baking dish or a sheet pan, and cook them in a preheated oven at 375°F for about 15 to 20 minutes, or until they are cooked through and bubbly. You can also sprinkle some cheese, breadcrumbs, or nuts on top of the shrimp, to make them more appealing and satisfying.
Here are some examples of healthy and tasty shrimp recipes that are suitable for people with diabetes:
- Shrimp Salad. Shrimp salad is a light and refreshing dish that can be enjoyed as a main course or a side dish. To make shrimp salad, you can toss some cooked shrimp with some chopped lettuce, cucumber, tomato, avocado, and onion, and drizzle some lemon juice, olive oil, salt, and pepper over it. You can also add some fresh herbs, such as parsley, cilantro, or mint, to give it more flavor and color. Shrimp salad is low in carbs and high in protein, fiber, and healthy fats, which can help you control your blood sugar levels and keep you full for longer.
- Shrimp Curry. Shrimp curry is a warm and comforting dish that can be served with some brown rice, quinoa, or cauliflower rice. To make shrimp curry, you can sauté some onion, garlic, ginger, and curry powder in a skillet, and then add some coconut milk, tomato paste, salt, and pepper, and bring it to a boil. Then, you can add some shrimp and simmer it for about 10 minutes, or until the shrimp are cooked and the sauce is thickened. You can also garnish the shrimp curry with some chopped cilantro or green onion, to add some freshness and brightness. Shrimp curry is rich in protein, omega-3s, and antioxidants, which can help you lower your inflammation and improve your immune system.
- Shrimp Tacos. Shrimp tacos are a fun and flavorful dish that can be customized with your favorite toppings and sauces. To make shrimp tacos, you can marinate some shrimp in a mixture of lime juice, cumin, paprika, garlic, salt, and pepper, and then grill them or sauté them in a skillet for about 5 minutes, or until they are charred and cooked. Then, you can serve the shrimp on some low-carb and whole-wheat tortillas, and top them with some shredded cabbage, salsa, guacamole, sour cream, cheese, or cilantro. Shrimp tacos are high in protein, fiber, and calcium, which can help you regulate your blood sugar levels and strengthen your bones.
Can I eat frozen shrimp if I have diabetes?
Provided that the shrimp be frozen to be consumed, they can be regarded as good salutary choice by people having diabetes as they are indifferent with carbs and sugar, rich with protein and omega-3 and appropriate for metabolism of sugar and the heart. On the other hand, you will enlist unsalted fresh shrimp that can be defrosted, heated, and seasoned with chosen spices by yourself. You will want to avoid buying already pre-cooked shrimp that can be grilled, fried or baked, as all of these methods have added sugar, salt or fat to it. In addition, care should be taken to check out the label for the validity date as well as the country of origin as sometimes the frozen shrimp may be unsafe and contaminated.
Before going in the freezer if you want to cook frozen shrimp, never forget to thaw them by either refrigerating or by plunging them in cold water. Afterwards, make sure you cook them well and thoroughly, either by boiling, steaming, grilling, baking or sautéing. You can also hunt for the produce with healthy ingredients such as lemon juice, garlic, herbs, olive oil, or cooking spray, and try some of the recipes from the book, like shrimp salad, shrimp curry, or shrimp tacos, among others. You should impose yourself to beyond the quantity of two servings of shrimps per week because they are rich in cholesterol and sodium. Furthermore, you should undergo a consultation session from your doctor or nutritionist if you decide to deviate from the regimen offered by your doctor.
What are some other types of seafood that are good for diabetes?
Some other types of seafood that are good for diabetes are:
- Tuna: Tuna is high in protein and omega-3s, and low in mercury and calories. It can help lower your blood sugar levels, improve your insulin sensitivity, and reduce your inflammation and oxidative stress.
- Trout: Trout is another fatty fish that is rich in protein and omega-3s, and low in mercury and calories. It can also help lower your blood sugar levels, improve your insulin sensitivity, and protect your heart and brain health.
- Sardines: Sardines are small fish that are packed with protein and omega-3s, and low in mercury and calories. They can also help lower your blood sugar levels, improve your insulin sensitivity, and lower your cholesterol and blood pressure.
- Oysters: Oysters are shellfish that are high in protein and zinc, and low in carbs and calories. They can help boost your immune system, wound healing, and insulin production.
You can enjoy these seafood options in moderation and in healthy ways, such as grilling, boiling, baking, or sautéing them with herbs, spices, lemon juice, or olive oil. You can also try some of the recipes mentioned in the previous section of the guide, such as seafood salad, seafood curry, or seafood tacos. However, you should consult your doctor or dietitian before making any changes to your diet, as they can advise you on the best portion size and frequency for your individual needs and goals.
