According to the CDC, roughly 34. 2 million Americans have diabetes. Another 88 million adults are considered “prediabetic. That means that about one-third of American adults are at risk of getting Type II Diabetes, and another ten percent have already been diagnosed. Living with diabetes can be a challenge, especially when it comes to your diet.
But did you know that people with diabetes or who are at risk for diabetes can eat seafood and still enjoy it? Read on to find out more:
Food is turned into glucose, a type of sugar, every time you eat. This sugar is then pumped into your bloodstream. The more you eat the more your blood sugar rises. After that, your pancreas releases insulin, which helps your cells use the sugar in your blood as fuel.
People with diabetes, on the other hand, either don’t make enough insulin (type 1) or don’t use insulin well (type 2). Because of this, your blood sugar stays in your body, which can lead to health problems like heart disease, kidney disease, vision loss, and more.
A large part in controlling your diabetes is eating a healthy, well-balanced diet. Seafood is an excellent option for diabetics or prediabetics. Here are just a few reasons:
Due to their problems processing insulin, people with diabetes have difficult converting glucose into energy. As such, diabetics need foods that do not add extra glucose into their system. Foods such as seafood that are low in carbohydrates can do just that.
Lobster is a luxurious and delicious seafood treat that many people enjoy on special occasions. However those with diabetes may wonder if they can also indulge in lobster as part of a healthy diet. The good news is that lobster can be included in a diabetic meal plan in moderation. Let’s take a closer look at the health impacts of lobster for diabetics.
Lobster Nutrition Facts
First, it is helpful to understand the nutrition profile of lobster Here are some key nutrients found in a 3-ounce serving of cooked lobster
- Calories: 99
- Protein: 20 grams
- Fat: 1 gram
- Carbohydrates: 3 grams
- Cholesterol: 54 milligrams
- Sodium: 161 milligrams
- Vitamin B12: 11% Daily Value
- Zinc: 23% Daily Value
- Selenium: 44% Daily Value
Lobster is high in protein, low in fat, and has minimal carbohydrates per serving. The small amount of carbs come from naturally occurring glycogen in the meat. Lobster is also rich in important vitamins and minerals like vitamin B12, zinc, and selenium while being relatively low in calories and cholesterol.
Benefits of Lobster for Diabetes
There are several potential perks to enjoying lobster in moderation as someone living with diabetes:
Low Glycemic Impact
With only around 3 grams of carbohydrates per serving, lobster is considered a low glycemic index (GI) food. This means it does not cause significant spikes in blood sugar levels after eating. Keeping blood sugar rises minimal is crucial for diabetes management.
High in Protein
Lobster contains over 20 grams of protein per 3-ounce serving. Getting enough protein is vital for controlling hunger and promoting stable blood sugar. Protein takes longer to digest, keeping you feeling satisfied.
Provides Key Nutrients
In addition to protein, lobster delivers essential vitamins and minerals like vitamin B12, zinc, and selenium that play important roles in overall health. Vitamin B12 is necessary for normal nerve and blood cell function.
Naturally Low in Fat
Lobster gets its rich flavor from the sea, not high fat content. With only 1 gram of fat per serving, lobster makes a nice alternative to fattier meats or seafood. Limiting fat intake, especially saturated fat, is recommended for heart health.
Supports Blood Sugar Control
The chromium in lobster may help improve insulin sensitivity and blood sugar control. Maintaining healthy blood glucose levels is the main goal for diabetics.
Concerns About Eating Lobster with Diabetes
While lobster can be part of a diabetic eating plan, there are also some cautions to keep in mind:
Cholesterol Content
Lobster contains higher amounts of cholesterol compared to other seafood, with over 50 milligrams in a 3-ounce serving. Individuals with diabetes are already at a higher risk for heart disease, so limiting cholesterol is advised.
High Sodium
Like many seafood items, lobster tends to be high in sodium content. A 3-ounce serving has about 160 milligrams of sodium. Cutting back on salt intake is recommended for most people with diabetes to reduce blood pressure.
Preparation Methods
How the lobster is cooked can significantly impact its nutrition profile. Broiling, grilling or steaming are best, while deep-frying adds unnecessary fat and calories. Avoid drenching lobster in high-fat sauces or dips as well.
Portion Size
It’s easy to overindulge when eating decadent foods like lobster. Stick to a reasonable serving size of about 3 ounces. Limit to an occasional treat, not a regular part of meals.
Food Allergies
Some people may be allergic to shellfish like lobster. Diabetics with food allergies or sensitivities should avoid trigger foods. An allergic reaction could cause blood sugar fluctuations.
Tips for Including Lobster in a Diabetes Diet
Here are some tips to safely enjoy lobster if you have diabetes:
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Choose live or frozen lobster over canned varieties with added sodium. Look for lobster in water without salt or additives.
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Steam, grill, roast or broil plain lobster. Skip breading, deep frying or heavy sauces. Season simply with lemon.
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Be mindful of portion sizes and limit to about 3 ounces or less per meal a few times per month.
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Pair with non-starchy vegetables like asparagus, broccoli or salad greens along with a whole grain like quinoa or brown rice.
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Avoid excessive carbohydrates from biscuits, corn, potatoes or hushpuppies on the side. Stick to a half cup or less of starchy foods.
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Check blood sugar levels 2-3 hours after eating lobster to identify any spikes. Adjust carbohydrates at the meal accordingly.
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Take any needed diabetes medication as prescribed before consuming lobster to help control post-meal blood sugar impact.
Healthy Lobster Recipes for Diabetics
If you choose to indulge in lobster occasionally, try some of these delicious and simple diabetes-friendly recipes:
Easy Grilled Lobster Tails
- Ingredients: Lobster tails, lemon juice, minced garlic, pepper
- Directions: Split tails lengthwise and brush with lemon-garlic mix. Grill 5-7 minutes each side.
Baked Lobster with Broccoli
- Ingredients: Lobster tails, broccoli florets, lemon zest, garlic powder
- Directions: Bake lobster and broccoli drizzled with zest at 400F for 18-20 minutes.
Lobster Salad Lettuce Wraps
- Ingredients: Lobster meat, lettuce leaves, diced tomatoes, avocado, Greek yogurt dressing
- Directions: Toss lobster with yogurt dressing, fill lettuce cups and top with veggies.
Simple Steamed Lobster
- Ingredients: Live lobster, lemon wedges, parsley
- Directions: Steam lobster 7-9 minutes. Serve with lemon juice and parsley.
The Bottom Line
When enjoyed in moderation along with non-starchy veggies and sensible portions of whole grains, lobster can be part of a healthy diabetes meal plan. Focus on simple preparations that don’t add excess fat, sodium or carbs. For those watching cholesterol, limit intake to special occasions. Overall, lobster provides protein, nutrients, and flavor that when eaten occasionally can fit into an overall balanced diabetic diet.
Low in trans and saturated fats
To keep your heart healthy and your cholesterol levels low, you need to eat foods that are low in trans and saturated fats. That’s true for most of us, but especially those with diabetes. Thankfully, that fat you find you seafood is unsaturated, and therefore healthy.
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