The importance of fish consumption in diabetics

The importance of fish consumption in diabetics =============================== **The importance of fish consumption in diabetics,** Regular fish consumption can help improve insulin sensitivity, reduce the risk of cardiovascular diseases, control blood fat and reduce oxidative stress; Factors that all play a key role in improving the condition of diabetic patients. On the other hand, choosing the right type of fish, its consumption and its cooking method are also very important, because some types of fish may have a negative effect on health due to environmental pollution or inappropriate breeding methods. **Nutritional compounds in fish and its benefits for diabetics** Fish is one of the best food sources for diabetics because it provides valuable nutrients that help control blood sugar, reduce inflammation, and improve metabolic function. These ingredients include omega-3 fatty acids, high-quality protein, essential vitamins and minerals. In the following, we will examine each of these compounds. ### Omega-3 fatty acids and anti-inflammatory effects: Omega-3 fatty acids are a type of polyunsaturated fat (PUFA) found in fatty fish such as salmon, sardines, mackerel, and salmon, and play an important role in reducing inflammation, improving heart function, and controlling blood sugar. In diabetic patients, chronic inflammation can increase insulin resistance and aggravate disease complications, but omega-3 can greatly reduce this problem by reducing the production of inflammatory compounds such as interleukin-6 (IL-6) and tumor necrosis factor alpha (TNF-α). Studies have shown that regular consumption of omega-3 improves insulin sensitivity and facilitates blood sugar control. In addition, omega-3 has a positive effect on cardiovascular health and can prevent heart problems that diabetic patients are exposed to by reducing triglyceride levels, lowering blood pressure, and increasing good cholesterol (HDL). Also, these fatty acids play an important role in maintaining the health of the brain and nerves and can prevent the occurrence of diabetic neuropathy or reduce its symptoms, as a result, diabetic patients with regular consumption of fish can benefit from reducing pain and burning sensation in the organs and increasing cognitive function. ### High quality protein and its effect on metabolism: Fish is a rich source of high-quality protein that helps improve metabolism, maintain muscle mass, and regulate blood sugar. The proteins in fish have a complete combination of essential amino acids that the body needs to build and repair tissues, and unlike vegetable proteins, they have a higher absorption rate. For diabetics, protein consumption can help regulate blood sugar levels because, unlike carbohydrates, it does not cause a sudden spike in blood sugar and instead, it is digested slowly, which, in turn, creates a longer feeling of fullness and prevents overeating and weight gain. This is especially important for people with type 2 diabetes who need to control their weight. Also, studies have shown that some bioactive peptides found in fish can improve insulin action and reduce insulin resistance. In addition, diabetic patients who are at risk of muscle wasting can prevent the loss of muscle mass by consuming enough protein from fish, which will lead to maintaining muscle health, increasing physical strength, and improving metabolic performance. ### Important vitamins and minerals in fish: Fish is one of the richest sources of essential vitamins and minerals, which are very important for maintaining the health of diabetic patients and reducing the complications of the disease. One of the most important vitamins in fish is vitamin D, which has a direct effect on blood sugar control, as research has shown that a deficiency of this vitamin can increase insulin resistance and increase the risk of type 2 diabetes. Vitamin D also helps to strengthen the immune system and prevent inflammatory diseases. **Vitamin B12**, which is found in large amounts in fish, plays an important role in maintaining the health of the nervous system and can prevent the occurrence of diabetic neuropathy that leads to numbness and pain in the limbs. In addition, fish is an excellent source of iodine, which is essential for the proper functioning of the thyroid gland, as the thyroid has a direct effect on the body's metabolism and blood sugar levels. Another important mineral in fish is Selenium, which is a strong antioxidant and helps reduce oxidative stress and protect body cells from damage caused by diabetes. **Magnesium** is also another vital compound found in fish that can help better control diabetes by improving insulin function and reducing fasting blood sugar levels. Therefore, regular consumption of fish not only helps to provide these essential vitamins and minerals, but can also play a significant role in reducing the complications of diabetes and improving the quality of life of patients. **Effect of fish consumption on blood sugar control** Here we will examine some cases of the effect of fish consumption on blood sugar control. ### Improving insulin sensitivity: One of the most important factors in controlling diabetes is **insulin sensitivity**, that is, the ability of cells to properly respond to this hormone to absorb glucose from the blood. In type 2 diabetes, insulin resistance means that cells can no longer take up glucose properly, leading to high blood sugar levels. Studies have shown that regular consumption of fish, especially fatty fish such as salmon, sardine and mackerel, can increase this sensitivity due to the presence of omega-3 fatty acids. Omega 3 improves cell membrane function and regulates insulin signals in cells, which will result in a more stable blood sugar level. In addition, the high-quality protein found in fish also plays an important role in controlling blood sugar because, unlike carbohydrates, it does not have a sudden effect on raising glucose levels and is absorbed slowly. Also, some researches have shown that certain amino acids found in fish can enhance the production of **hormones related to glucose metabolism** and increase the secretion of insulin, which will be especially useful for diabetic patients who have decreased pancreatic function. Therefore, the consumption of fish in the diet of diabetics can not only help reduce insulin resistance, but also lead to better regulation and control of blood sugar. ### Reduction of triglyceride and cholesterol levels: Diabetics are usually at high risk of **increased blood fats** such as triglycerides and bad cholesterol (LDL), which can lead to cardiovascular disease. One of the positive effects of consuming fish, especially fish rich in omega-3 fatty acids, is reducing the level of triglycerides and improving the balance of blood fats. Research has shown that omega-3 can reduce the production of **triglyceride-containing lipoproteins** in the liver and accelerate their breakdown in the blood, which, in turn, lowers overall triglyceride levels. In addition, omega-3 plays an important role in reducing bad cholesterol (LDL), which is the main factor in the formation of fatty plaques in the walls of arteries and can lead to atherosclerosis. On the other hand, these fatty acids can increase the level of **good cholesterol (HDL)**, which plays a vital role in cleaning the arteries and reducing the risk of heart diseases. In people with diabetes, elevated blood lipid levels not only make it harder to control blood sugar, but also increase the risk of heart attacks and strokes, but regular fish consumption in the diet can reduce these risk factors. Also, studies have shown that replacing red meat with fish, which has less saturated fat, can help improve the lipid profile of the blood and be effective in reducing the amount of vascular inflammation that is very common in diabetic patients. ### Effect on inflammation and oxidative stress: Chronic inflammation is one of the main problems in type 2 diabetes, which can increase insulin resistance and destroy pancreatic cells. This inflammation is usually caused by increased levels of **inflammatory cytokines** such as tumor necrosis factor-alpha (TNF-α) and interleukin-6 (IL-6), which impair insulin action and cause elevated blood sugar levels. Consuming fish, especially fatty fish, can reduce this inflammation due to the presence of **omega-3 fatty acids**, because these fatty acids increase the production of **anti-inflammatory prostaglandins** in the body and prevent the activity of inflammatory cytokines. In addition, fish contains high amounts of **natural antioxidants** such as selenium and vitamin D, which help reduce **oxidative stress** in the body. Oxidative stress occurs when free radicals damage cells and accelerate the aging process and tissue destruction. In diabetic patients, this stress can lead to damage to the vessel wall, destruction of beta cells in the pancreas, and increased risk of complications such as heart disease, neuropathy, and retinopathy. But regular consumption of fish can prevent these damages by providing antioxidant compounds and protect the function of insulin-producing cells in the pancreas. For this reason, including fish in the diet of diabetic patients can help reduce body inflammation, reduce damage caused by oxidative stress, and as a result, better control blood sugar and reduce diabetes complications. **The best types of fish for diabetics** Choosing the type of fish is very important for diabetic patients, because different nutritional compounds in different types of fish can have different effects on blood sugar levels, metabolic function and general health of a person. Some fish, such as salmon, sardines, and tuna, are rich in omega-3 fatty acids that help improve insulin sensitivity and reduce inflammation, while lean fish may be a good choice for people looking for a healthy protein source with minimal fat. Also, farmed fish and marine fish have many differences in terms of nutritional value and safety, which are essential to check for diabetic patients. ### Fatty fish (salmon, sardine, tuna): Fatty fish such as salmon, sardines, tuna, mackerel, and herring are among the best choices for diabetic patients because they are rich in omega-3 fatty acids, which play an important role in reducing inflammation, improving insulin sensitivity, and lowering blood fat levels. Omega-3 fatty acids help regulate blood triglycerides and cholesterol and reduce the risk of cardiovascular diseases, which are very common in diabetic patients. Also, consumption of these fish improves brain function and reduces oxidative stress, which can prevent the development of diabetes complications such as diabetic neuropathy. - **Salmon**: This fish is one of the best sources of omega-3 fatty acids, vitamin D, and high-quality protein that helps regulate blood sugar metabolism and reduce inflammation. In addition, salmon is rich in antioxidants such as astaxanthin, which help protect cells from damage caused by diabetes. - **Sardine**: This small fish, in addition to having a large amount of omega-3, is an excellent source of calcium and vitamin B12, which is very important for the health of bones and the nervous system. Consuming sardines can prevent complications such as neuropathy and osteoporosis in diabetic patients. - **Tuna**: This fish is rich in protein and omega-3, but you should be careful in choosing its type. Fresh or canned tuna in water are good options, but some types of tuna may contain high levels of mercury, which can be harmful to health if consumed regularly. ### Low-fat fish and their effect on health: Lean fish such as tilapia, salmon, white fish, and cod are also good choices for diabetics, especially for those looking to lose weight or manage their calorie intake. These fish are high in protein and low in fat, helping to keep you feeling full longer without negatively affecting your blood sugar levels. - **Salmon**: It is one of the best low-fat options that still has a good amount of omega-3. This fish is rich in protein, B vitamins and minerals such as selenium, which are useful for strengthening the immune system and reducing inflammation. - **Cod fish**: This fish has a soft texture and a mild taste and has a high amount of protein and vitamin D. Its consumption can help strengthen bones and maintain the correct functioning of metabolism in diabetic patients. - **Tilapia**: This fish is known for its high protein and low fat, but you should be careful in choosing its source. Some cultivated varieties may contain high amounts of omega-6 fatty acids, which can have inflammatory effects. Low-fat fish are good options for patients who need to get protein without increasing calories and want to keep their weight in a healthy range. In addition, consuming these fish along with healthy sources of fat such as olive oil or avocado can provide a proper balance of nutrients for the body. ### Farmed fish vs. Marine fish: One of the main concerns in fish consumption is the difference between farmed and marine fish. Both types have advantages and disadvantages that diabetic patients should be aware of. - **Marine fish**: These fish are grown in the natural environment and usually have a higher amount of nutrients, especially omega-3. But there are concerns about environmental pollutants such as mercury and heavy metals that may accumulate in the bodies of these fish. Regular consumption of certain types of marine fish, such as shark or swordfish, may be dangerous to health due to high levels of mercury. However, choosing smaller fish like sardines or salmon, which have less mercury, can be a healthier option. - **Farmed fish**: These fish are raised in controlled ponds and usually have a lower price. But their quality depends on the type of nutrition and breeding conditions. Some farmed fish may have higher levels of unhealthy fats, such as omega-6s, which can cause inflammation. Also, the use of antibiotics and chemicals in some fish farms can raise health concerns. For this reason, it is recommended, if possible, to use farmed fish with valid health certificates and get them from sources that have healthy and natural nutrition. In general, combining different types of fish in the diet and consuming it **at least two to three times a week** can help improve the health of diabetic patients and better blood sugar control. ### Fish, the key to sustainable health in diabetic patients Consuming fish as a rich source of high-quality protein, omega-3 fatty acids, vitamins and minerals can play an important role in improving the health of diabetics. From increasing insulin sensitivity and better blood sugar control to reducing inflammation, improving heart function, and reducing oxidative stress, all these benefits make fish one of the best options for diabetics' diets. Choosing high-fat fish such as salmon and sardines to get omega-3 or low-fat fish such as salmon and cod to provide healthy protein can help improve the quality of life of these people. However, paying attention to the type of fish, cooking method and its balanced consumption is also very important. Finally, adding fish to the diet not only helps to better control diabetes, but is an effective way to prevent many of the complications of this disease and improve the overall health of the body. **To receive a visit (online or in person) with Dr. Yazdan Panah, fill out the form below**