Shrimp can be a healthy part of a diabetes diet, but it’s important to pay attention to portion size and preparation method. Shrimp is low in carbs and calories, but high in cholesterol. People with diabetes need to be mindful of heart health in addition to blood sugar control.
This article will cover whether shrimp is a good choice for people with diabetes, how to incorporate it into your meal plan, recommended portion sizes, and the best ways to prepare shrimp if you have diabetes. We’ll also look at some diabetes-friendly shrimp recipes. Read on to learn all you need to know about eating shrimp with diabetes!
Is Shrimp Good For Diabetics?
Shrimp can be a nutritious addition to a diabetes diet in moderation. Here are some of the potential benefits of shrimp for people with diabetes:
- Low in carbohydrates – A 3-ounce serving of shrimp contains just 1 gram of digestible carbs, so it has a minimal impact on blood sugar.
- High in protein – Shrimp provides 18 grams of protein per 3-ounce serving. Protein promotes steady blood sugar levels and keeps you feeling full.
- Good source of selenium – Shrimp is high in the antioxidant mineral selenium, which may help regulate blood sugar.
- Low in calories – With only 84 calories in 3 ounces of shrimp, it can help with weight control.
The main caution with shrimp for people with diabetes is its high cholesterol content. A 3-ounce serving contains 166 mg of cholesterol, which is over half the recommended 300 mg daily limit.
People with diabetes have an increased risk for heart disease, so you’ll want to keep an eye on your overall cholesterol intake. But shrimp can be part of a healthy diabetes diet if portion sizes are controlled and preparation methods are heart-healthy.
How Much Shrimp Can A Diabetic Eat?
When incorporating shrimp into your diabetes meal plan, moderation and portion control are key. Here are some serving size guidelines if you have diabetes:
– 3 ounces of shrimp is considered one serving. This is about 5-6 medium shrimp or 4 jumbo shrimp.
– Limit shrimp to no more than two 3-ounce servings per week. Any more than this may be too much cholesterol.
– Shrimp should not make up your entire meal. Pair it with non-starchy vegetables and a whole grain like brown rice.
– Measure out your portion of shrimp using a kitchen scale or measuring cups to keep servings consistent. Estimating portion sizes can lead to overeating.
– Be mindful of sodium content if opting for frozen or canned shrimp and aim for no added salt.
Following these serving size guidelines allows you to enjoy the benefits of shrimp while keeping cholesterol and sodium in check. Keep your overall calorie, carb, and sodium goals in mind too when planning shrimp meals.
Best Ways To Cook Shrimp For Diabetes
The preparation method you use can make a difference in how healthy shrimp is for diabetes management. Here are some of the best cooking methods:
- Grilling – Grilling shrimp allows the fat to drip away while adding delicious flavor. There’s no need for added fat or breading.
- Broiling – Broiling shrimp in the oven also allows fat to drain away for a low-cal cooking method.
- Stir frying – Cook shrimp with coconut oil or olive oil and plenty of vegetables for a fast, healthy stir-fry.
- Shrimp salad – Chilled shrimp mixed into a salad with veggies and vinegar dressing makes a filling, nutritious meal.
- Shrimp skewers – Alternating shrimp and veggies or fruit like pineapple on skewers is both fun and healthy.
Some cooking methods are less ideal for diabetes due to being high in fat, calories, or carbs:
- Breaded and fried shrimp
- Shrimp scampi made with lots of butter and white pasta
- Shrimp tacos made with fried shrimp and refined tortillas
Focus on dry heat cooking methods and limit added oils and breading when cooking shrimp. Steaming, poaching, or boiling shrimp can also allow you to control cooking oils.
5 Diabetes-Friendly Shrimp Recipes
Here are some delicious shrimp recipes that are perfectly suited for a diabetes-friendly diet:
1. Lemon Garlic Grilled Shrimp
Ingredients:
- 1 pound large shrimp, peeled and deveined
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 teaspoon dried oregano
- 1⁄4 teaspoon paprika
- 1⁄4 teaspoon red pepper flakes (optional)
- 1 lemon, juiced
- Salt and pepper to taste
Instructions:
- In a bowl, combine olive oil, garlic, oregano, paprika, red pepper flakes, and lemon juice. Add shrimp and toss until evenly coated.
- Season with salt and pepper.
- Preheat grill over medium-high heat. Thread shrimp onto skewers.
- Grill shrimp for 2-3 minutes per side, until pink and cooked through.
- Squeeze additional lemon over shrimp before serving if desired.
2. Cajun Shrimp and Sausage Sheet Pan Meal
Ingredients:
- 1 lb shrimp, peeled and deveined
- 8 oz smoked turkey sausage, sliced
- 1 lb Brussels sprouts, halved
- 1 red bell pepper, chopped
- 1 yellow onion, chopped
- 2 tablespoons olive oil
- 1 1⁄2 tablespoons Cajun seasoning
- Salt and pepper to taste
Instructions:
- Preheat oven to 400°F.
- In a bowl, toss shrimp, sausage, Brussels sprouts, bell pepper, and onion with olive oil and Cajun seasoning until coated.
- Spread mixture out on a large rimmed baking sheet.
- Roast for 15-20 minutes, until shrimp is pink and sausage is browned.
- Season with salt and pepper.
3. Zoodles with Shrimp in Tomato Cream Sauce
Ingredients:
- 3 medium zucchinis, spiralized into noodles
- 1 lb shrimp, peeled and deveined
- 1 tablespoon olive oil
- 3 cloves garlic, minced
- 1 pint cherry tomatoes
- 1⁄4 cup heavy cream
- 2 tablespoons lemon juice
- 1⁄4 cup fresh basil, chopped
- Parmesan cheese for topping
Instructions:
- Heat olive oil in a skillet over medium heat. Add shrimp and garlic and cook for 2 minutes.
- Add cherry tomatoes and cook for 4-5 more minutes until tomatoes start to burst.
- Reduce heat and stir in heavy cream and lemon juice. Simmer for 2-3 more minutes until sauce thickens.
- Add zucchini noodles and basil and gently toss to coat noodles in sauce. Cook until heated through.
- Top with parmesan cheese before serving.
4. Shrimp and Vegetable Kebabs
Ingredients:
- 1 lb shrimp, peeled and deveined
- 1 red bell pepper, cut into 1-inch pieces
- 1 yellow bell pepper, cut into 1-inch pieces
- 1 zucchini, cut into 1⁄2 inch slices
- 10 cherry tomatoes
- 1 red onion, cut into wedges
- 2 tablespoons olive oil
- 1 tablespoon Italian seasoning
Instructions:
- In a bowl, toss vegetables in olive oil and Italian seasoning.
- Thread shrimp and vegetables alternately onto skewers.
- Grill kebabs over medium-high heat for 8-10 minutes, turning occasionally, until shrimp is pink.
5. Baked Coconut Shrimp with Pineapple Quinoa
Ingredients:
- 1 lb shrimp, peeled and deveined
- 1⁄2 cup whole wheat panko breadcrumbs
- 1⁄4 cup coconut flakes
- 2 tablespoons coconut oil, melted
- 1 egg white, lightly beaten
- 1 cup quinoa, cooked
- 1 cup pineapple, diced
- 2 tablespoons lime juice
- Salt and pepper to taste
Instructions:
- Preheat oven to 425°F.
- In one shallow bowl, combine panko and coconut flakes. In another bowl, beat egg white.
- Dip shrimp first in egg white, then in coconut mixture to coat. Arrange in a single layer on a baking sheet.
- Drizzle with melted coconut oil. Bake for 5 minutes per side until golden brown.
- In a bowl, gently toss quinoa with pineapple, lime juice, and salt and pepper.
- Serve shrimp over quinoa pineapple salad.
Precautions For Eating Shrimp With Diabetes
Shrimp can fit into a healthy diabetes diet with some precautions:
- Watch portion sizes and limit to 6 medium or 4 jumbo shrimp per meal.
- Opt for dry heat cooking methods like grilling, broiling or baking.
- Avoid large shrimp platters, fried coconut shrimp, or scampi dishes.
- Check with your doctor about your cholesterol levels and heart health.
- Pair shrimp with non-starchy vegetables and healthy grains or salads.
- Be mindful of sodium content if using frozen or canned shrimp.
- Incorporate shrimp as part of an overall balanced diabetes diet.
Shrimp can fit into a healthy diabetes diet when eaten in moderation alongside other nutritious foods. Focus on heart-healthy cooking methods and keep portion sizes reasonable. Consider shrimp an occasional treat food rather than an everyday meal option if you have diabetes.
Conclusion
Shrimp can be a diabetes-friendly food choice when eaten in moderation. While shrimp is low in carbs, calories, and rich in protein, its high cholesterol content means portion control is key. Limit shrimp to 3-ounce portions just a couple times per week, prepare using dry heat cooking methods, and pair with non-starchy vegetables or salad. This allows you to enjoy the nutrition of shrimp as part of an overall balanced diabetes diet. With some mindfulness of serving sizes, preparation, and frequency of consumption, shrimp can be included in moderation as part of a healthy meal plan for managing diabetes.