Yes, people with diabetes can eat prawns. These are the best and safe seafood for diabetics as they do not have any harmful impact on the blood glucose level. Prawns have minimal carbohydrate composition along with a high number of proteins and healthy fats such as omega-3 fatty acids. High proteins and fats maintain the nutrition value of diabetics as they are digested slowly as compared to carbohydrates and thus do not spike blood glucose levels. [1]
Proteins and omega-3 fatty acids in prawns stimulate the synthesis of insulin which regulates the blood glucose level. Omega-3 fatty acids are ideal for preventing the cardiovascular risks of diabetes as these keep the triglycerides and cholesterol levels in control. Prawns contain adequate levels of potassium which regulates the body’s electrolytes and prevents inflammations and muscle cramps. Thus, prawns have lots of benefits for diabetics along with providing healthy nutrients and are considered ideal foods for diabetics. [2]
Nutritional Profile of Prawn:
Prawns are high in proteins and low in carbohydrates which is beneficial for diabetics. Furthermore, these contain adequate levels of omega-3 fatty acids which are considered healthy fats as these manage the cholesterol and triglycerides in the body.
Prawns have zero glycemic index due to minimal amounts of carbohydrates and zero sugar. The Glycemic index is the measure of an increase in blood glucose levels after eating any food. Due to a zero glycemic index, prawns are extremely safe for diabetics.[2]
| Nutrients/100g | Amount |
|---|---|
| Calories | 105 |
| Carbohydrates | 0.9g |
| Proteins | 20.14g |
| Fats | 1.72g |
| Cholesterol | 151mg |
| Fiber | 0g |
| Sodium | 470mg |
| Potassium | 183mg |
Benefits of Having Prawn:
Eating prawns come with a lot of health benefits due to their healthy nutrients. High proteins, minimal carbohydrates, and healthy fats make prawns an ideal food for diabetics. Some health benefits of prawns are: [3]
- Strengthens your immune system
- Prevents risks of hypertension
- Prevents diabetes-related complications (such as diabetic neuropathy and dermopathy)
- Boots hearth health (due to healthy fat such as omega-3 fatty acids)
- Increase bone strength
- Healthful for the brain (boosts memory and cognitive functions)
Does Prawn Raise/Spike Blood Sugar?
Eating prawns does not raise blood glucose levels. Prawns contain a minimal amount of carbohydrates as compared to other kinds of seafood and have zero glycemic indexes. Furthermore, high proteins and healthy fats such as omega-3 fatty acids in prawns regulate the blood glucose levels as these stimulate the synthesis of insulin. Insulin regulates and prevents a spike in blood glucose levels. [4]
Daily Limits of eating Prawns in Diabetes
Although prawns are healthy food for diabetics, certain limitations should be considered. Along with containing healthy fats, prawns also contain a small amount of bad cholesterol, which, when exceeding limits, causes cardiovascular problems. Therefore, a healthy limit for diabetics is 150grams per week or a healthy cooked recipe twice a week. One or two prawns per day are ok to eat, but the above limitations should be considered.
Tips to Cook Healthier Prawns for Diabetics
Prawns can be cooked in multiple ways. These can be added to vegetables, salads, soups, and many more. A healthy way of cooking can make prawns more healthful. Vegetable oil should be avoided. You can use olive oil, soybean, sunflower, or canola oil. Here are some healthy cooking tips:
Avoid Frying (Use Steaming, Boiling, Grilling, etc.)
If you want to avoid adding extra calories and fats to your prawns, avoid frying them. Frying can disturb the nutritional value of prawns. Instead, you can steam, boil or grill prawns for a healthy diet.
Go with Vegetables
The vegetable can boost the national value of prawns and add more taste to your meal. Prawns can be consumed with steamed broccoli, fried rice, apple salad, or microwave mashed potatoes without ruining their nutritional values.
Choose Fresh against Canned or Processed Prawns
Canned or processed prawns come with certain chemicals and preservatives and should be avoided if you are health conscious and care about your diabetes. Fresh prawns taste more natural than processed ones. Moreover, canned foods also increase the risk of food poisoning and should be avoided.
FAQ
Prawns, shrimps, crayfishes, which ones are better for diabetics?
Prawns, shrimps, and crayfishes all are high in proteins and low in carbohydrates and thus can be consumed by diabetics. Shrimps and prawns are healthier for diabetics due to their high nutritional value and zero sugar content.
How long shall I cook healthier prawns?
Prawns should be cooked for 3-4 minutes. Overcooking can ruin the taste and nutritional value. Moreover, it makes the prawn hard.
Are raw prawns better for diabetics?
Raw prawns should be avoided. As these increases the risk of food poisoning due to bacteria, viruses, and protozoa. Moreover, raw prawns weaken the immune system and should be avoided by diabetics.
Are big-sized prawns (tiger prawns, jumbo prawns) better?
Big-sized prawns such as King prawns and Jumbo tiger prawns are better in taste and texture. Diabetics can eat big prawns as they are high in protein and healthy fats along with little to no carbohydrates and sugars.
Final Thoughts
Prawns are considered an ideal food for people with diabetes due to their nutritional profile. High proteins, low carbohydrates, and healthy fat diets are considered when it comes to dietary management of weight loss and diabetes. Prawns exactly meet all these nutritional requirements.
Thus, they are safe for diabetics. High proteins and omega-3 fatty acids in prawns increase insulin production and sensitivity, thus reducing blood glucose levels. Moreover, prawns are rich in healthy vitamins such as vitamin B6, B12, folic acid, and niacin. These vitamins are healthy for the brain and mental health. Vitamin B12 is essential in preventing diabetic neuropathy.
Prawns also contain healthy minerals such as potassium which prevents muscle cramps and inflammation in diabetics. Diabetics are more prone to cardiovascular complications such as atherosclerosis and heart attack. Eating prawns can be healthy for diabetics as omega-3 fatty acids in prawns regulate the cholesterol and triglycerides levels, thus maintaining blood pressure and heart health. Prawns also have a low glycemic index which makes them a suitable food for diabetics. [5]
References
[1] Can Diabetics Eat Prawn and Shrimp? Safety and Nutrition - Beat Diabetes. (2020, November 7). https://www.beatdiabetesapp.in/can-diabetics-eat-prawn-and-shrimp/
[2] Meller, K. (2013, November 30). WHAT IS THE NUTRITIONAL VALUE OF PRAWNS? Seafarms Group Limited. http://seafarms.com.au/what-is-the-nutritional-value-of-prawns/#:~:text=Prawns%20are%20a%20great%20source%20of%20Vitamins%20B%2D6%2C%20B
[3] Are prawns good for you? (n.d.). BBC Good Food. https://www.bbcgoodfood.com/howto/guide/are-prawns-good-you
[4] Is Prawns Good for People With Diabetes - Sugar.Fit. (n.d.). Www.sugarfit.com. Retrieved August 14, 2022, from https://www.sugarfit.com/blog/is-prawns-good-for-diabetes
[5] Is Shrimp Good for Diabetics? Secrets Revealed - Phablecare. (2022, February 4). https://phablecare.com/ailment/diabetes/is-shrimp-good-for-diabetics/
Official staff of Sinocare.
Note: All information on Sinocare blog articles is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.
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