In India, people are eating more fish than ever. Over the last ten years, monthly fish consumption per household has almost doubled, from 2.66 kg in 2011-12 to 4.99 kg in 2022-23. For people with diabetes, this increase in fish consumption can be beneficial if the right fish for diabetics are chosen at the right times.
Why Seasonal Fish for Diabetics?
Eating seasonal fish means choosing fish that are plentiful and not breeding at the time. Moreover, this ensures that the fish are at their peak freshness and nutritional value, which is particularly important for diabetics who need to manage their blood sugar levels carefully.
How to Choose Fish Wisely
Here are some simple tips on what fish to eat in the east and west coasts of India, based on the season:
East Coast
July: Spotty-faced anchovy, mackerel, striped grouper, silver bellies, sawtooth barracuda, spiny cheek grouper, striped eel catfish, lesser tiger tooth croaker, and prawn.
August: Threadfin bream, ribbonfish, and croakers.
West Coast
July: Tuna, barramundi, catfish, crabs, golden anchovy, Indian salmon, bigeye snapper, emperor, and whitefish.
August: Mackerel, shrimp, lobster, tilapia, cod, swordfish, Pacific salmon, and silver anchovy.
Benefits of Seasonal Fish for Diabetics
For people with diabetes, choosing the right fish is about enjoying a delicious meal and also about its health benefits.
- Omega-3 fatty acids in fish help regulate blood sugar levels.
- Regular consumption of fish can reduce the risk of heart disease, which is crucial for diabetics.
- Seasonal fish are often higher in essential nutrients and lower in contaminants.
Making the Right Choices
By focusing on seasonal fish for diabetics, you can enjoy meals that support your health needs. It’s important to avoid fish that are high in mercury or other contaminants, especially during certain times of the year.
Practical Tips
- Use local resources and guidelines to identify which fish are in season.
- Ask your fishmonger as they can provide information on the freshest, seasonal options.
- Eating a variety of fish ensures you get a broad range of nutrients
Thus, by making informed choices about the fish you consume, especially seasonal fish for diabetics, you can enhance your diet and support better health outcomes.
