You may have heard that eating fish is healthy, but is that true for everyone? What if you have diabetes?
Salmon is a popular protein to order at restaurants and to buy at supermarkets, but is salmon good for diabetes?
In this blog post, I’ll explain why salmon is an EXCELLENT choice for anyone, including a person with diabetes.
Are you new here? Welcome! I’m Lorena, Registered Dietitian and Diabetes Expert – I have the Diabetes Care and Education Specialist certification! I work to provide the right information to you so that you can live your best, healthiest life, even with diabetes.
Let’s kick off this blog post with salmon’s nutrition profile. Just how healthy is it?
Salmon Packs a Nutritional Punch
Salmon has a great reputation and for good reason!
Salmon is high in protein and low in carbohydrates. Salmon can be a smart choice to include in your meal plan.
As a dietitian, I want you to get the most bang for your grocery buck. I’ll walk you through which salmon is best so that you get the most omega-3s at your salmon dinners.
As a person with diabetes, what you’re probably thinking about first is the carbohydrate content. Salmon is a protein food with zero carbs. Unless you add breading or something else with carbs, a portion of salmon is not going to change your blood sugar.
Beyond that, salmon has many health-boosting nutrients.
Salmon is packed with protein, vitamin B12, selenium, and omega-3 fatty acids. A 3 ½-ounce (100g) has about 25 grams of protein.
Perhaps what salmon is best known for is the omega-3 content. This is VIP for people with diabetes to learn about.
Does Salmon Lower Blood Glucose?
Now we know salmon is low-carb and will not raise your blood sugar. Sometimes my clients ask me if salmon can actually lower your blood sugar. Unfortunately, no.
In a randomized controlled trial of persons with an increased risk of developing type 2 diabetes, eating salmon for 8 weeks did not improve glucose tolerance. (1). In another randomized study, eating salmon did not affect glucose regulation. (2 )
Having said that, salmon still has many, many health benefits, even if it can’t lower your blood sugar. Let’s chat about omega-3s and why they’re so necessary.
Omega 3’s Boost Heart Health
Salmon, in particular, is known for its omega-3 fatty acids. Omega-3s are found in salmon and other types of fish, such as tuna and mackerel. They’re also available in plant sources such as chia seeds, flaxseed and canola oils, walnuts, and spinach, although these are not as easily absorbed in the body.
There are three types of omega-3 fatty acids:
- Alanine ALA – found in plants
- Docosahexaenoic acid DHA – found in fish and seafood
- Eicosapentaenoic acid EPA – found in fish and seafood
These beneficial nutrients help with lowering inflammation, improving cardiovascular health, optimizing your immune system and even improving lung, endocrine and brain function.
The DHA and EPA in seafood (like salmon) are especially helpful for keeping your heart healthy.
People with diabetes are twice as likely to develop heart disease or a stroke than people without diabetes. The 2020 American Heart Association recommends at least 2 servings of dark-meat fish like salmon (3) to improve cardiovascular health.
Getting more EPA and DHA from fish such as salmon or supplements can help lower triglycerides, a fat in the blood.
The 2023 Standards of Care in Diabetes published by the American Diabetes Association recommend fatty fish such as salmon as part of a healthy diet.
Salmon, in particular, is known for its omega-3 fatty acids. These beneficial nutrients help with inflammation, cardiovascular health, immune, lung, endocrine and brain function.
Omega-3s are found in salmon and other types of fish, such as tuna and mackerel. They’re also available in plant sources such as chia seeds, flaxseed and canola oils, walnuts, and spinach, although these are not as easily absorbed in the body.
Alzheimer’s Disease, Dementia, and Cognitive Function
Some studies have shown that people who eat a diet that includes a lot of omega-3 rich fatty fish may have a lower risk of developing dementia and other cognitive problems. This is encouraging, but more research is needed. (4)
Buyer’s Guide: Everything you Need to Know Before you Buy Salmon
Many patients ask me about the difference between Pacific and Atlantic salmon and the nutritional value of the different varieties of salmon. Regardless of what type of salmon you choose, wild Pacific salmon or farmed salmon, you will improve the nutritional value of your plate.
Learn the difference between Pacific and Atlantic and the difference among the various categories.
- Pacific – Wild-caught from the west coast of the United States
- Atlantic – Found in supermarkets and restaurants is farmed. Atlantic wild salmon is an endangered species and commercial fishing is prohibited.
The Pacific Salmon categories are:
- Chinook – It is also known as King salmon, and it is the largest of the salmon species. It is red and its meat has high fat content and a buttery taste and a flaky texture.
- Sockeye – Most sockeye come from Alaska. It has a rich flavor and red color. It has a firm texture, and it is fatty.
- Pink – Pink salmon weighs about two to three pounds making it the smallest fish. It has a pink colored flesh and less fat content.
- Chum – Chum salmon is firm and perfect for smoking and grilling. It has a mild flavor because its lower fat content compared with other types of salmon.
- Coho – It is orange, firm and has a high fat content. It flakes when cooked.
The Role of Saturated Diet and Heart Disease
The American Diabetes Association recommends limiting saturated fats to no more than 10% of their daily calories to reduce the risk of heart disease and stroke. Since most people don’t know how many calories they eat in a day, it is helpful to know which foods have saturated fats and then use mono and poly fats which are better options for a healthy heart. The graphic below shows foods with mono and poly unsaturated fats. Saturated fats are found in the following foods:
- Lard
- Fatback and salt pork
- Bologna, hot dogs, sausage, bacon, spareribs, beef fat
- Cream, Ice cream, sour cream
- Butter
- Chicken skin, turkey skin
A 3 ½ ounce (100g) of cooked salmon has 5-13 grams of dietary fat, it has only 2 grams of saturated fat. The rest of the fat is healthy fat.
Is Canned Salmon Healthy?
Good news: Canned salmon has the same nutrition as fresh.
Canned and fresh salmon have a very similar nutritional profile. Canned salmon is cheaper, versatile and has a longer shelf life. The only nutritional downside of canned salmon is that is higher in sodium.
Some people may not like the taste of canned salmon, but it is worth trying for the cost savings. And while you may not be able to use canned salmon in every dish, it is delicious in homemade salmon patties, stuffed peppers, and salmon salad with avocados.
Looking for salmon recipes including fresh and canned salmon, visit Seafood Nutrition Partnership.
Salmon IS Good for Persons with Diabetes
If you have diabetes, salmon is a great choice. Not only is it high In omega-3s (health-promoting fatty acids), it is also low in carbohydrate, high in protein, and provides many essential vitamins and minerals. The American Heart Association and the American Diabetes Association have recommended fatty fish as part of several eating patterns.
Salmon can be pan fried, broiled, grilled, sauteed and steamed. Pair salmon with your favorite vegetable and whole grain for a delicious, carb-balanced meal.
If you want to learn about how food fits and how to make adjustments to keep your blood glucose in range, check out my program On the Plate! Eating to Keep your Blood Glucose in Check
