The #1 Protein to Eat for Better Blood Sugar

From the American Diabetes Association to the American Heart Association, health professionals are huge fans of fish., And for good reason! Fish is high in protein, carbohydrate-free and loaded with nutrients. Plus, fatty fish like salmon, mackerel, herring, sardines and anchovies contain omega-3 fats shown to support heart, brain and immune health.

But did you know that fish may also play a role in stabilizing blood sugar levels? Read on to learn why registered dietitians say fish is the very best protein for healthy blood sugar, plus simple, tasty ways to enjoy it.

How Fish Can Support Healthy Blood Sugar

It May Slow Down Digestion

Fish is an excellent source of protein. Since protein takes longer to digest than carbohydrates, like rice or potatoes, it may help you feel full for longer. That’s a big bonus for blood sugar management. In addition, fish is naturally carbohydrate-free. “Unless it is breaded, fish will not directly cause high blood sugar levels,” says Cheryl Mussatto, M.S., RD, LD.  

When eaten along with high-fiber carbohydrates like vegetables and whole grains, fish’s protein may also slow the release of glucose into the bloodstream. This, in turn, may prevent post-meal blood sugar spikes, supporting overall blood sugar management.

It Might Reduce Inflammation

Chronic inflammation is linked to a long list of health conditions, and diabetes is no exception. According to research, diabetes-related inflammation can damage multiple organs in the body, including cells in the pancreas needed to produce insulin. With less insulin on board, blood sugar levels rise. The result? More insulin, which triggers a vicious cycle that can raise blood sugar. 

Enter fatty fish. Fatty fish are rich in the long-chain omega-3 fats EPA and DHA, which may help tame diabetes-related inflammation. They’re so powerful, in fact, that they’re our No. 1 nutrient to lower inflammation.

One systematic review and meta-analysis of 23 studies that examined the impact of omega-3 supplements on people with diabetes found that omega-3 supplementation resulted in a significant decrease in a marker of inflammation called  TNF-alpha. And other research has found that omega-3s may help reduce inflammatory markers such as CRP and IL-6.

It Could Improve Insulin Sensitivity

At the cellular level, the long-chain omega-3 fats in fatty fish may increase the number of insulin receptors that lie on the outer membranes of our cells. This, in turn, may make cells more sensitive to insulin and help them more effectively clear glucose from the bloodstream.

Consider the results of one study of older adults who were at risk of developing prediabetes. After eating roughly 7 ounces of canned sardines per week for one year, they experienced improvements in insulin sensitivity, blood pressure, HDL cholesterol and triglycerides. 

Tips to Enjoy Fish

Whether you’re a fish lover or want to become one, these tips can help you add more of this blood sugar-friendly protein to your meals.

• Grill it. Grilling adds a rich, smoky flavor to fish. Our Grilled Fish Tacos are an easy way to turn fish skeptics into fans. 
• Pop it in the oven. When you want to keep things simple, enlist your oven. Baking helps keep fish fillets moist to avoid overcooking. Give our Best-Oven-Baked Salmon and Oven-Poached Salmon a try. They take 30 minutes or less!.
• Fire up the air fryer! The air fryer has become a kitchen favorite for good reason. And yes, it works wonders with fish. Air-Fryer Fish Cakes are golden and crispy outside, yet tender and juicy on the inside.  
• Steam it. Cindy Chou, RDN, enjoys steaming cod fillets with fresh ginger, garlic, scallions and napa cabbage. Then, she finishes them off with a splash of soy sauce, a sprinkle of cilantro and sizzling sesame oil. She pairs the steamed fish with noodles or rice for a balanced meal. If you don’t have a steamer, try our foolproof foil method.
• Add it to soups and stews. One of Chou’s favorite ways to boost flavor in a simple miso soup is by adding pieces of pan-seared salmon during the last few minutes of cooking. Fish can also be a hero ingredient in comfort foods like our Salmon Chowder and Shrimp & Fish Stew.
• Pop open a can. Canned tuna, sardines and anchovies are staples in Chou’s pantry. “They are convenient, packed with flavor and budget-friendly,” she says. Canned fish are a speedy way to whip up a protein-packed fish cake or sandwich. Or, toss your favorite canned fish into salads, like this Greek Salad with Sardines, or pair it with crackers for a quick, healthy snack.
• Marinate it. Chou recommends marinating fatty fish like salmon, mackerel and black cod (aka sablefish) just before cooking them to bring out their rich flavor.
• Sauce it up. Not a fan of fish’s texture or fishy aroma? You’re not alone! Mussatto recommends trying flaky, mild fish, such as tilapia, cod, halibut or trout, and topping them with a flavorful barbecue, lemon or Thai curry sauce.

The Bottom Line

Fish may be best known for heart health, but research reveals that eating it can also help manage blood sugar. Fish is lean, high in protein and carbohydrate-free. As part of a balanced meal, it can help slow the absorption of carbohydrates from grains and vegetables. And fatty fish may reduce inflammation and help make cells more sensitive to insulin. Plus, there are so many delicious ways to use it! From crunchy tacos and fish cakes to savory soups, stews and salads, it’s versatile, tasty and satisfying. So, try a couple of servings this week!