Does shrimp spike your sugar? The surprising answer for diabetics

December 2, 2025 •

4 min read

The glycemic index for shrimp is virtually zero, a key fact for anyone managing their blood glucose levels. This means that for most people, shrimp does not spike your sugar when prepared appropriately.

Quick Summary

Shrimp is a low-carbohydrate, high-protein food with a glycemic index of zero, meaning it does not directly raise blood sugar. Its impact depends heavily on preparation method and accompanying ingredients.

Key Points

No Blood Sugar Spike: Shrimp has a glycemic index of 0 due to its minimal carbohydrate content, meaning it will not cause a blood sugar spike on its own.
High in Protein: The high protein content in shrimp helps slow digestion, which can prevent post-meal blood sugar fluctuations when paired with carbs.
Preparation Matters: Healthy cooking methods like grilling, steaming, or baking are ideal, while breading or deep-frying should be avoided as they add unwanted carbs and fats.
Cholesterol Concerns are Outdated: The dietary cholesterol in shrimp is no longer considered a major concern for most healthy people, with saturated fat being the more important factor.
Heart-Healthy Omega-3s: Shrimp provides omega-3 fatty acids, which are beneficial for heart health and a good addition to a diabetes-friendly diet.
Excellent Lean Protein: Shrimp offers a high amount of lean protein, making it an ideal choice for weight management and overall nutritional intake.

The Glycemic Index of Shrimp: Why It Doesn't Cause Spikes

For individuals monitoring their blood sugar, the glycemic index (GI) is a crucial metric, measuring how a carbohydrate-containing food affects blood glucose levels. The good news for shrimp lovers is that shrimp has a glycemic index of 0. The reason is simple: shrimp contains virtually no carbohydrates. Foods that are high in digestible carbohydrates are the ones that cause blood sugar to rise, making shrimp a very safe protein choice for those with diabetes or insulin resistance.

Protein's Role in Blood Sugar Management

Beyond its lack of carbs, shrimp's high protein content provides an additional benefit for blood sugar control. Protein is known to slow down digestion, which in turn slows the rate at which any carbohydrates consumed with the meal are absorbed into the bloodstream. This helps prevent sudden, post-meal blood sugar spikes. With approximately 24 grams of high-quality protein per 100-gram serving, shrimp is an excellent source of this vital macronutrient. Including lean protein like shrimp in your meals can help promote satiety and better regulate blood glucose levels overall.

Addressing the Cholesterol Controversy

For years, many people were cautioned against eating shrimp due to its relatively high dietary cholesterol content. However, modern research has shifted this perspective significantly. For most people, dietary cholesterol has a minimal impact on blood cholesterol levels compared to saturated and trans fats. Shrimp is naturally low in saturated fat, making it a heart-healthy choice when prepared correctly. Furthermore, shrimp contains beneficial omega-3 fatty acids, which are known to support cardiovascular health, a key concern for those managing diabetes. For most individuals, including shrimp in a balanced diet is perfectly safe, but those with specific heart conditions should consult their doctor.

Cooking Methods: The Key to Keeping it Healthy

While shrimp itself is blood sugar-friendly, the way it is prepared can completely change its nutritional profile. The wrong cooking method can introduce high amounts of carbohydrates, unhealthy fats, and sodium, which can counteract shrimp's natural benefits.

Healthy Preparations

Grilling: Grilling shrimp with fresh herbs, garlic, and a splash of lemon juice is a simple and delicious way to prepare it. It avoids adding unnecessary fats and calories.
Steaming: Steamed shrimp is a very clean and healthy option. Serve it with a side of steamed vegetables and a light vinaigrette for a balanced meal.
Baking: Baking shrimp in the oven with a little olive oil, spices, and a squeeze of lime brings out its natural flavors without compromising health benefits.
Stir-Frying: A light stir-fry with plenty of non-starchy vegetables and a low-sodium soy sauce or ginger marinade is another excellent method.

Preparations to Avoid

Deep-Frying: Deep-fried shrimp, often coated in a breading or batter, adds a significant amount of carbohydrates and unhealthy fats, which can cause a blood sugar spike.
Creamy or Sugary Sauces: Drowning shrimp in heavy, butter-based sauces or high-sugar marinades can add empty calories and carbs, negating the health benefits.
Processed or Breaded Products: Many frozen or pre-packaged shrimp products are breaded and high in sodium. Always check the nutritional label and opt for fresh or plain frozen shrimp instead.

Shrimp vs. Other Seafood: A Nutritional Comparison

Different types of seafood offer varied nutritional benefits. Here is a comparison to help inform your dietary choices:


Feature	Shrimp (per 100g cooked)	Salmon (per 100g cooked)	Cod (per 100g cooked)
Carbohydrates	~0.2g	~0g	~0g
Protein	~24g	~25g	~21g
Saturated Fat	~0.06g	~1.4g	~0.1g
Omega-3s	Present (204.5 mg/100g)	Very High (2.5g/100g)	Present (0.2g/100g)
Glycemic Index	0	0	0
Cholesterol	High (~189 mg)	Low (~63 mg)	Low (~43 mg)

All three seafood options are excellent choices for a diabetes-friendly diet due to their low-carb content. Salmon offers the highest omega-3s, while shrimp and cod are both great sources of lean protein. The best choice depends on your personal preferences and dietary goals.

Conclusion: Eating Shrimp Safely with Diabetes

Ultimately, eating shrimp does not spike your sugar. Shrimp is a nutrient-dense, low-carbohydrate food that is perfectly safe for people with diabetes. Its high protein content can actually aid in stabilizing blood glucose levels, and its omega-3 fatty acids contribute to heart health. The key to enjoying shrimp as part of a diabetes-friendly diet lies in the preparation. By choosing healthy cooking methods like grilling, steaming, or baking, and avoiding added breading, sugar, and unhealthy fats, you can confidently include this versatile seafood in your meal plan. As with any dietary change, consulting a healthcare provider or a registered dietitian can provide personalized guidance, but for most, shrimp is a delicious and healthy choice. For more resources on managing your diet with diabetes, you can visit the Diabetes Canada website.

Frequently Asked Questions

Yes, shrimp is a safe and healthy food for people with diabetes. It is a lean protein source that is very low in carbohydrates and has a glycemic index of 0, meaning it won't raise your blood sugar.

The healthiest ways to prepare shrimp for a diabetic diet include grilling, baking, steaming, or sautéing with a small amount of healthy oil, herbs, and spices. This avoids adding unnecessary carbohydrates and fats.

While shrimp is high in dietary cholesterol, modern research indicates that for most people, this has less impact on blood cholesterol levels than saturated fats. Since shrimp is low in saturated fat, it is generally not a concern in moderation.

Moderation is key. A serving of 3-4 ounces is appropriate, and eating seafood twice a week is a common recommendation. It's best to discuss specific portion sizes with a healthcare provider or dietitian.

Fried shrimp, which is typically breaded and cooked in unhealthy fats, can raise blood sugar and add unnecessary calories. It is best to avoid or limit fried preparations and opt for healthier methods instead.

Shrimp has a glycemic index of 0. This is because it contains virtually no carbohydrates, which are the macronutrient responsible for raising blood glucose levels.

You should be cautious with processed and canned shrimp products, as they can be high in sodium and preservatives. Choose fresh or plain frozen shrimp and rinse them to reduce sodium.