Eat More Fish to Manage Blood Glucose Levels


What’s your blood glucose level? If you have diabetes, you might ask yourself that question a few times a day. In some cases, you may even use a glucose meter to test your blood.

If you have diabetes, you want your blood glucose levels to look like this, according to the American Diabetes Association:

  • Fasting: 80-130 mg/dL
  • 2 hours after eating: Less than 180 mg/dL 2 hours

If you don’t have diabetes, but you’re making an effort to control blood sugar levels, healthy blood sugar levels should be in the following range:

  • Fasting: 70-99 mg/dL
  • 2 hours after eating: Less than 140 mg/dL

Did you know the food you eat has a big impact on your blood sugar levels? It’s true. 

Foods high in sugar or made from refined carbohydrates are digested rapidly and cause high and low spikes in blood sugar levels. That’s hard on your pancreas, where insulin is produced, to help regulate blood sugar levels. And it raises the risk for developing diabetes or complications if you already have diabetes.

Fortunately, eating the right foods can help control blood sugar levels and prevent diabetes or help control it.

So what should you eat to control blood sugar levels? Add this to your diet.

Eat more fish or 2 servings a week.

Fish is a great protein source that doesn’t impact blood sugar levels. Plus, eating protein-rich foods helps satisfy hunger and helps you feel fuller longer. 

Protein-rich foods like fish help support strong bones, muscles, and other systems, too. 

Fish is also a good source of omega-3 fatty acids, which can help protect your heart. That’s important because people with diabetes have a higher risk for heart disease than people who don’t. 

Try these healthy fish entrees:
Baked Tilapia, Brown Rice & Minted Carrots
Breaded Fish & Alfredo Spinach Sauce, Sweet Potatoes & Cauliflower
Breaded Fish Wedge, Butternut Squash & Autumn Blend
Breaded Fish with Coconut Curry Rice, Three Seasons Blend & Broccoli
Fish Nuggets with Northern Beans & Broccoli
Salmon & Vegetable Linguini
Salmon Caponata with Orzo & Spinach
Tilapia & Rice Pilaf with Mushroom & Artichoke Hearts
Tilapia with Miso Ginger, Black Beans, Rice with Peas & Carrots