Multiple studies have pointed to the benefits of eating oily/fattier fish in improving heart health and even reducing issues related to diabetes. Tuna is an accessible and affordable way to get more fish into your diabetes diet—and it can be pretty delicious to boot. Here’s why diabetes and tuna make a swimmingly good pair.
Where do I find the right tuna?
There are several forms of tuna accessible in most grocery stores, including fresh, canned and frozen. While eating fresh tuna is good for your health, the canned and frozen variety can be more affordable, have a longer shelf life and provide plenty of nutritional value too.
What’s the nutritional value of tuna?
Tuna contains protein, vitamins (including lots of Vitamin D) and essential minerals such as iron, zinc and iodine. It is also high in heart-healthy omega-3 fats, which help in keeping blood pressure in check and reducing the risk of heart disease and stroke.
The Omega-3 fatty acids in tuna have been linked to helping reducing LDL cholesterol that can accumulate inside your heart’s arteries, in addition to being beneficial for your eye health as well.
With no carbohydrates, tuna won’t make your blood pressure spike either, and if it’s packed in water, it can be a great, low-calorie option in a diabetes meal plan. Choosing tuna with bones can also be a good source of calcium.
Canada’s Food Guide recommends eating two servings of fish per week for a heathy diet, which can include canned tuna.
What to watch for when consuming tuna
Canned tuna can be higher in sodium than fresh or frozen to maintain its safety and freshness. Be sure to check the nutrition label for low-sodium versions (less than 5% of your Daily Value) or consider rinsing the fish in water to reduce salt. Try and avoid tuna with added seasonings and broth which can pack more sodium too. Fish canned in water contains less total fat than tuna canned in oil, although both are good sources of protein and unsaturated fats.
All fish contains traces of mercury, but larger tunas such as albacore or bigeye can be particularly susceptible to mercury accumulations. Exposure to high levels of mercury can be especially harmful to children and pregnant women so those in these groups should be cautious of consuming too much. A large systematic review showed that prenatal mercury exposure did not, however, have a significant impact on the neurodevelopment of children up to the age of five. Keep in mind that canned light tuna has significantly less mercury than the fresh or frozen variety.
Remember that there are also other fatty fish options that can be equally nutritious if you tire of tuna. Some good fish choices filled with omega-3 include salmon, mackerel and herring.
Cooking with tuna
Along with being nutritious, tuna is a versatile option in meal planning. Try baking a fresh or frozen piece of tuna in the oven with lemon, herbs and a little olive oil. Try putting some canned tuna into a whole wheat pasta salad or add it to a vegetable pita for a healthy protein boost. Adding spices such as curry powder and turmeric or Cajun pepper will add a flavour boost to canned tuna too.
Here are some tasty tuna recipes to try:
Given all the benefits of fish—and the accessibility of canned and frozen tuna—there’s good reason to make it a staple in your pantry or your freezer. Just remember to watch for added oils and salt, and to choose lower-mercury options whenever possible. When you have diabetes, making tuna part of your regular meal roster really is a good idea.
