As a diabetic, it’s important to carefully plan your meals and make smart food choices to help manage blood sugar levels. Shrimp can be part of a healthy diet for diabetics, but there are some things to keep in mind.
Can diabetics eat shrimp?
Yes, shrimp can be a healthy addition to a diabetic diet when eaten in moderation. Here’s what you need to know about eating shrimp if you have diabetes:
- Shrimp is low in carbs and calories – A 3-ounce serving of shrimp contains just 1 gram of carbohydrates and only 84 calories.
- It’s high in protein – Shrimp provides about 18 grams of protein per 3-ounce serving, making it an excellent food for maintaining muscle mass and keeping you feeling full for longer.
- Shrimp contains omega-3s – It has anti-inflammatory omega-3 fatty acids like DHA and EPA that are beneficial for heart health.
- It’s low on the glycemic index – With a glycemic index of just 0, shrimp doesn’t cause spikes in blood sugar.
The low carb, high protein, and low glycemic nature of shrimp makes it a smart choice for diabetics looking for a nutrient-dense food that won’t significantly impact blood sugar levels.
Nutrition facts of shrimp
Here is the nutrition information for a 3-ounce serving of cooked shrimp:
| Nutrient | Amount |
|---|---|
| Calories | 84 |
| Protein | 18 g |
| Carbs | 1 g |
| Fiber | 0 g |
| Fat | 1 g |
| Saturated fat | 0.2 g |
| Sodium | 168 mg |
| Omega-3s | 252 mg |
As you can see, shrimp is very low in carbs and calories, moderate in protein, and provides anti-inflammatory omega-3 fatty acids.
Best shrimp for diabetics
When selecting shrimp, go for varieties that are:
- Fresh or frozen – Fresh or flash frozen shrimp retains more nutrients than pre-cooked shrimp.
- Wild-caught – Wild shrimp tend to be lower in contaminants than farm-raised.
- Shell-on – Shrimp with the shell still on is typically fresher and less processed.
- Unbreaded – Avoid breaded shrimp which adds unnecessary carbs and fat.
- Plain – Shrimp seasoned with lots of salt, sugar or fat negates the health benefits.
Additionally, colossal and jumbo shrimp tend to be meatier and lower in sodium than smaller shrimp. Opt for plain boiled, grilled or steamed shrimp over fried preparation methods.
Benefits of shrimp for diabetics
Here are some of the top benefits of adding shrimp to a diabetic diet:
- Low glycemic impact – With minimal carbs and a 0 glycemic index, shrimp won’t spike blood sugar.
- High in protein – The protein keeps you feeling satisfied for longer to prevent hungry carb cravings.
- Rich in nutrients – Shrimp provides vitamins, minerals, omega-3s and antioxidants to reduce inflammation.
- May lower blood pressure – The potassium in shrimp can help reduce hypertension, a risk for diabetics.
- Supports weight management – The protein and low calories can aid weight loss or maintenance.
For diabetics vulnerable to cardiovascular disease, shrimp provides protective omega-3s EPA and DHA.
Risks of eating shrimp for diabetics
While shrimp offers valuable nutrition for diabetics, there are some potential downsides to keep in mind:
- High cholesterol – Shrimp contains 166 mg cholesterol per serving, so limit intake if high cholesterol is a concern.
- Food safety – Raw or undercooked shrimp may harbor bacteria, so always cook thoroughly.
- Allergies – Those with a seafood allergy should avoid shrimp.
- High sodium – Pre-cooked and processed shrimp can be excessively high in sodium.
- Contaminants – Some shrimp may contain heavy metals, so opt for sustainable wild-caught varieties.
Moderating portion sizes and choosing low-sodium preparations can help minimize these risks when eating shrimp.
How much shrimp can a diabetic eat per day?
A good rule of thumb is to limit shrimp intake to one 3-ounce serving per day as part of a healthy diabetic diet. One serving would provide:
- About 84 calories
- 18 grams of protein
- 166 mg of cholesterol
- 168 mg of sodium
This modest serving along with non-starchy veggies, fiber-rich fruits, whole grains, healthy fats, beans, etc. can make shrimp a diabetes-friendly addition to your diet. But be sure to account for shrimp’s cholesterol content if you have heart disease risk factors.
Best ways to cook shrimp for diabetics
The healthiest ways to prepare shrimp if you have diabetes include:
- Boiling – Bring water to a boil and add shrimp just until opaque and cooked through.
- Steaming – Place shrimp in a steamer basket and steam until fully cooked.
- Grilling – Toss shrimp in olive oil and grill for 2-3 minutes per side.
- Sautéing – Cook shrimp in a skillet with a small amount of oil for 1-2 minutes per side.
- Baking – Place shrimp on a baking sheet and bake at 400°F for 5-7 minutes.
Avoid breaded shrimp or shrimp cooked in heavy sauces or oils. Season plain shrimp with herbs, spices, garlic, lemon, etc. for flavor.
5 healthy shrimp recipes for diabetics
Here are 5 nutritious shrimp recipes that are perfect for a diabetic diet:
1. Lemon garlic shrimp
Ingredients:
- 1 lb shrimp, peeled and deveined
- 2 tbsp olive oil
- 3 cloves garlic, minced
- 1 tbsp lemon juice
- 1/4 tsp each salt and pepper
- Chopped parsley for garnish
Directions:
- In a skillet over medium heat, heat the olive oil. Add garlic and sauté for 1 minute.
- Add shrimp and cook for 2-3 minutes per side until pink.
- Remove from heat and stir in lemon juice, salt, and pepper.
- Garnish with parsley before serving.
2. Cajun grilled shrimp
Ingredients:
- 1 lb large shrimp, peeled and deveined
- 1 tbsp Cajun seasoning
- 1 tbsp olive oil
- 1 lemon, cut into wedges
Directions:
- Toss shrimp with Cajun seasoning and oil. Thread onto skewers.
- Grill for 2-3 minutes each side until done.
- Squeeze lemon juice over shrimp before serving.
3. Garlic baked shrimp
Ingredients:
- 1 lb large shrimp, peeled and deveined
- 3 tbsp olive oil
- 4 cloves garlic, minced
- 2 tbsp lemon juice
- 1/4 cup parsley, chopped
- 1/4 tsp each salt and pepper
Directions:
- Preheat oven to 400°F.
- Toss shrimp with olive oil, garlic, lemon juice and seasonings.
- Spread out on a baking sheet and bake 8-10 minutes.
- Garnish with parsley before serving.
4. Shrimp & veggie kebabs
Ingredients:
- 1 lb large shrimp, peeled and deveined
- 1 zucchini, cut into chunks
- 1 red bell pepper, cut into chunks
- 1 red onion, cut into chunks
- 2 tbsp olive oil
- 1 clove garlic, minced
- 1 tsp Italian seasoning
Directions:
- Combine oil, garlic and Italian seasoning. Toss with veggies and shrimp.
- Thread onto skewers and grill for 4-5 minutes until cooked.
5. Spring shrimp salad
Ingredients:
- 1 lb cooked shrimp, peeled and chopped
- 2 cups mixed greens
- 1/4 cup shredded carrots
- 2 radishes, thinly sliced
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
Directions:
- Whisk together oil, lemon juice and mustard for dressing.
- Toss greens, carrots, radishes and shrimp with dressing.
Precautions for diabetics eating shrimp
To enjoy shrimp as part of a healthy diabetic diet, keep these precautions in mind:
- Stick to a single 3-ounce serving or less per day.
- Opt for low-sodium cooking methods like boiling, grilling or steaming.
- Avoid breaded or fried shrimp and creamy sauces.
- Be mindful of portion sizes to moderate calories and cholesterol.
- Pair shrimp with non-starchy vegetables and plant-based sides.
- Check your blood sugar levels regularly to identify any effects.
- Discuss shrimp and other seafood with your doctor or dietitian.
Conclusion
Shrimp can be included as part of a well-rounded meal plan for many people with diabetes. With its stellar nutrition profile including protein, omega-3s, vitamins and minerals, shrimp offers a variety of health perks. Just be mindful of limiting sodium, cholesterol and total calories by paying attention to portion sizes, cooking methods and accompaniments. As always, discuss shrimp and other dietary choices with your healthcare provider to determine the best eating pattern for managing your diabetes.