What is the healthiest fish for diabetics to eat?

November 29, 2025 •

3 min read

The American Heart Association recommends eating fish at least twice a week, a recommendation that is also appropriate for people with diabetes due to its heart-healthy benefits. Finding out what is the healthiest fish for diabetics to eat involves considering several factors, including nutritional content, mercury levels, and cooking methods.

Quick Summary

Fatty fish like salmon and sardines, rich in omega-3s, are excellent for diabetics, supporting heart health and insulin sensitivity. Prioritizing low-mercury options and healthy cooking methods like baking or grilling is crucial for safe and beneficial consumption.

Key Points

Prioritize Fatty, Low-Mercury Fish: The healthiest choices are rich in omega-3s and low in mercury, such as salmon, sardines, and trout.
Boost Heart Health: The omega-3s in fatty fish help lower triglycerides, reduce inflammation, and decrease the risk of cardiovascular disease, a major complication of diabetes.
Choose Healthy Cooking Methods: Opt for baking, grilling, steaming, or broiling to avoid unhealthy fats added by frying or heavy sauces.
Support Weight Management and Blood Sugar Control: Fish is an excellent source of protein, which promotes fullness and helps prevent post-meal blood sugar spikes.
Diversify Your Fish Intake: Varying the types of fish you eat helps minimize potential mercury exposure while ensuring a broad range of nutrients.

Why Fish is Beneficial for Diabetes Management

Fish is an exceptional source of high-quality protein and essential fats, which are crucial for managing diabetes and preventing complications. Protein helps to stabilize blood sugar levels by slowing down digestion and increasing feelings of fullness, which can help with weight management. Furthermore, the omega-3 fatty acids found in fatty fish are particularly advantageous for individuals with diabetes, as they have anti-inflammatory effects and may improve insulin sensitivity.

The Importance of Omega-3 Fatty Acids

One of the most significant benefits of consuming fish for diabetics is the high content of omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Diabetes significantly increases the risk of cardiovascular disease, and omega-3s have been shown to provide major benefits for heart health by reducing triglycerides, decreasing inflammation, and improving arterial function. Regular intake, such as two servings per week, is linked with a lower risk of heart attack, stroke, and overall cardiovascular disease.

Navigating Mercury Levels

While fish offers numerous benefits, it's essential for people with diabetes to be mindful of mercury levels, as high levels can potentially impact blood sugar control. Larger, predatory fish tend to accumulate higher concentrations of mercury and should be consumed in moderation or avoided. Smaller, fatty fish generally have lower mercury content, making them a safer and healthier choice for regular consumption. Diversifying your fish intake is a great strategy to minimize exposure while still reaping the nutritional rewards.

Healthiest Fish for Diabetics

When choosing the best fish for a diabetes-friendly diet, the goal is to find a balance of high omega-3s and low mercury. Here are some of the top choices:

Salmon: A superstar for its high omega-3 content, salmon supports heart health and can improve insulin sensitivity.
Sardines: These small, inexpensive fish are packed with omega-3s, calcium, and vitamin D, and have very low mercury levels.
Mackerel: Pacific or Atlantic mackerel is another excellent fatty fish source of omega-3s, although king mackerel should be avoided due to higher mercury.
Trout: Particularly rainbow trout, offers a good amount of omega-3s and has a low glycemic index, making it a smart choice for blood sugar management.
Cod: A lean, high-protein white fish, cod is a great source of B vitamins and selenium.
Herring: Known for its high vitamin D and omega-3 content, herring can help with insulin sensitivity and reduce inflammation.

Cooking Methods for a Diabetic Diet

How fish is prepared is just as important as the type of fish selected. Opt for healthy cooking methods to avoid adding unhealthy fats and excess calories that can negatively affect blood sugar. Steaming, baking, grilling, and broiling are excellent choices. For example, a simple grilled salmon with herbs and lemon is both delicious and diabetic-friendly.

A Comparison of Fish Choices for Diabetics


Fish Type	Omega-3 Content	Mercury Level	Key Benefits for Diabetics
Salmon	High	Low	Excellent for heart health, improves insulin sensitivity.
Sardines	High	Low	Rich in omega-3s, calcium, and vitamin D; budget-friendly.
Mackerel	High	Low (Pacific/Atlantic)	High in omega-3s, vitamins, and minerals.
Trout	High	Low	Good source of healthy fats and protein.
Cod	Moderate	Low	Lean protein source, contains important vitamins.
Tilapia	Low	Low	Lean, high-protein choice, rich in selenium.

Conclusion

Incorporating fish into a diabetic diet is a proactive and delicious strategy for managing blood sugar and reducing the risk of complications, especially heart disease. Fatty fish such as salmon, sardines, and trout are particularly beneficial due to their high omega-3 content and low mercury levels. By choosing healthy cooking methods like baking or grilling and focusing on variety, individuals with diabetes can enjoy the extensive nutritional benefits of seafood. Always consult with a healthcare provider or a registered dietitian to create a personalized meal plan that meets your specific health needs.

American Diabetes Association

Frequently Asked Questions

For diabetics, light or skipjack canned tuna packed in water is a better choice than albacore tuna, which tends to have higher mercury levels. Fresh tuna is also an option, but consumption of certain species, like bigeye, should be limited.

Health experts, including the American Heart Association, recommend that people with diabetes eat at least two servings of fish per week, with an emphasis on fatty, omega-3 rich varieties.

Yes, tilapia is a healthy option. It is a low-fat, high-protein white fish that is easy to prepare and rich in essential nutrients like selenium. It helps in maintaining a healthy weight, which is important for blood sugar control.

Omega-3 fatty acids help reduce inflammation, improve insulin sensitivity, and lower triglyceride levels. These benefits are particularly important for managing cardiovascular disease risk, which is elevated in people with diabetes.

Yes, it is important to be mindful of mercury intake. Diabetics should limit or avoid large, predatory fish like swordfish and shark that have higher mercury levels and instead choose smaller, low-mercury options such as salmon and sardines.

Heart-healthy preparation methods include baking, grilling, broiling, or steaming. These methods avoid adding extra unhealthy fats and calories, preserving the nutritional benefits of the fish.

Yes, many types of shellfish can be a part of a diabetic diet in moderation. Lean shellfish like crab, scallops, and shrimp are good protein sources, but it's crucial to prepare them healthily, avoiding heavy sauces or butter.