6) Fatty Fish
One medium-sized sardine of 30 grams contains 47 calories, 1.9 grams of fat, 0 grams of carbohydrates, 7.1 grams of protein
Fatty fish is known for its wonderful health benefits which is why it is a great source of protein for diabetics. When people say fatty fish, we immediately think of salmon, cod, or tuna but not a lot of people get sardines in mind. Well, sardines are in fact a great different choice for fatty fish that you should incorporate more often into your diet, since sardines feed only on plankton they don’t have as much mercury in them as other types of fish.
Sardines are full of course of omega 3 fatty acids that have excellent anti-inflammatory properties that help you lower the risk of getting heart diseases and neurodegenerative disorders by lowering the risk of blood thrombosis, atherosclerotic plaques formation, and lowering your blood pressure to decrease your risk of getting heart attacks and strokes which are high in diabetes.
There are also many research papers now linking high intake of omega 3 fatty acids and fighting depression and having a better mood which is a very common problem in the world in recent years, especially for people with chronic diseases like diabetes, another factor that helps elevate your mood is the high vitamin D content in sardines along with them being an excellent source of calcium as well which plays a great role in giving you healthy strong bones and prevent diseases like osteoporosis and pathological fractures, sardines are also full of vitamins C and A which are great for boosting your immunity and helping you fight infections which are very common comorbidities in diabetes.
Sardines are very common in Mediterranean cuisine you can find many recipes that have sardines in them you can grill fresh sardines, add canned sardines on top of salads, or make a sardine casserole with some lemons and olive oil or add them on top of a cracker or to a plate of pasta and when you buy canned sardines be more attentive to the types that don’t have high salt content in them to avoid hypertension.
