High blood sugars cause people with diabetes to be more prone to inflammation. Several research studies have provided evidence that omega-3 fatty acids, derived primarily from fish, are a potential therapeutic agent for fighting inflammation.

What are omega-3 fatty acids?

Omega-3 fatty acids are essential for our bodies, but we can’t make them on our own—we have to get them from our food. A great place to start getting your dose of omega-3s is fish. The American Heart Association recommends eating a 3.5-ounce serving of fatty fish at least twice per week to get the maximum benefits from omega-3 fatty acids.

The top 10

It’s important to know which fish contain the highest amount of omega-3s. The American Heart Association ranked the top 10 fish and shellfish in the United States based on consumption.

Omega-3 fatty acid grams they contain per three-ounce serving:

  • Salmon 1.1-1.9

  • Flounder or sole 0.48

  • Pollock 0.45

  • Crab 0.27-0.40

  • Scallops 0.18-0.34

  • Catfish 0.22-.30

  • Shrimp 0.29

  • Clams 0.25

  • Canned tuna 0.17-0.24

  • Cod 0.15-0.24

Recipes to get you started:

  • This Stuffed Flounder is double the catch since it’s stuffed with shrimp.

  • Try skewering salmon on rosemary (can be found in the produce department with the fresh herbs) for a fresh smoky flavor in this Grilled Rosemary-Salmon Skewers.

  • If you’re looking for a low-carb and high-protein meal, try this Cheesy Fish Toss on a salad or wrapped in a lettuce leaf.

The catch

It’s important to watch which types of fish you are eating. Some varieties of fish contain high levels of mercury and other contaminants. They are typically found in larger predatory fish like shark, swordfish, king mackerel, or tilefish.

To learn more on this topic:
Diabetes-Friendly Foods That Fight Inflammation
Omega 3: A Fat by Any Other Name
Diabetes-Friendly Foods That Fight Inflammation