Herring is very good for the health of diabetic patients. (Source: cakho1nang.com)

According to the U.S. Centers for Disease Control and Prevention (CDC), insulin resistance is a hallmark of type 2 diabetes, which can lead to numerous health problems, including cardiovascular disease and a risk of stroke that is twice as high as in people without diabetes.

Healthy eating habits benefit overall health as well as cardiovascular health, and fish is a good food in a heart-healthy diet. Fish is not only a source of protein and healthy fats but also contains many important vitamins and minerals.

According to Dr. Le Thanh Hai, Director of the Thua Thien Hue Provincial Lung Hospital, unhealthy eating habits, including excessive fat, insufficient fiber, and too many simple carbohydrates, all contribute to the development of type 2 diabetes and hypertension.

How often should people with diabetes eat fish?

According to a study by the Harvard School of Public Health (USA), fatty acids in fish reduce insulin resistance and inflammation in the body – the main causes of coronary heart disease.

The American Heart Association (AHA) recommends eating two servings of fish per week, with one serving equivalent to 3.5 ounces (approximately 99g) of cooked fish, or about 3/4 cup. The AHA emphasizes the benefits of eating fatty fish such as salmon, mackerel, and sardines, as these choices are particularly rich in omega-3 fatty acids.

The American Diabetes Association (ADA) also recommends these guidelines for people with diabetes, noting that grilled or steamed fish is best because battered and fried fish are high in carbs and calories.

Salmon

Salmon is a great choice for type 2 diabetes because it's high in omega-3 fatty acids, "healthy" fats that can help reduce the risk of common diabetes-related complications such as heart disease, heart failure, and stroke. Research shows that eating two servings of fish per week is associated with a reduced risk of heart attack and stroke in people with heart disease.

Tilapia

According to the U.S. Department of Agriculture (USDA) nutrient database, a small fillet, steamed or boiled, contains 137 calories and 28.5 grams of protein. Tilapia is readily available and easy to prepare.

Herring

This is a great natural food for reducing inflammation in the body. Herring is very good for people with diabetes. This fish also contains vitamin D, which helps keep teeth and bones strong.

Herring contains EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) – two substances that may help prevent heart disease in people with diabetes and others.

Cod

Like tilapia, cod is a low-calorie, high-protein white fish (148 calories and 32.6g of protein per small steamed or boiled fillet). Cod is very low in saturated fat and a large amount of omega-3s.

Sardines

Sardines are not only rich in omega-3s but also contain calcium and vitamin D. According to the USDA, one ounce of canned sardines provides 108 mg of calcium and 1.36 mcg of vitamin D, making them a good food to include in a diabetes diet and beneficial for bone health, as long as the product is low in salt.