Diabetes and tuna

One of the deadliest illnesses in 2019, diabetes claimed 1.5 million lives. The majority of people have type 2 diabetes, which is characterized by insufficient insulin synthesis in type 1 diabetes, and ineffective use of naturally occurring insulin by the body.


Today, a growing number of people are focused on improving their health naturally and without taking excessive amounts of supplements.

All across the Internet are scams pertaining to diets and which “superfood” categories are best to eat. Some people even assert that specific meals possess the ability to cure diseases that modern medicine cannot cure.

Science indicates that tuna may be such a marvelous gift from nature to those who suffer from diabetes, even though many of these assertions are incorrect.

What is diabetes?

As the principal hormone that facilitates the absorption of carbohydrates, proteins, glucose, and lipids from the bloodstream into body cells, diabetes is a chronic metabolic disorder characterized by abnormally low insulin levels.

This condition can be caused by underproduction of insulin (type 1) or inefficient utilization of insulin by the body (type 2). Reduced insulin levels cause cells to become malnourished, which results in organ failure.

One of the terrible effects of diabetes is inflammation, which makes cell and organ damage worse and exacerbates diabetes by impairing the body’s ability to create and utilize essential hormones.

Management and prevention of diabetes

Naturally, administering insulin to assist restore the hormonal balance is a frequent treatment for diabetes. However, during the past ten years, more research has been conducted on the integration of lifestyle modifications into diabetes treatment and, crucially, prevention. Diabetes has a genetic component, but poor eating habits can also contribute to the disease.

Researchers discovered in one study that the Mediterranean diet is really beneficial for diabetics. According to analysis, Omega-3 fatty acids, which are found in many Mediterranean staple foods including the majority of marine fish and the region’s well-known olive oil, are the active aids in this dietary composition.Six

Numerous studies have shown that omega-3 fatty acids not only lessen the symptoms of diabetes but also offer anti-diabetic properties. In a 2014 study, scientists examined insulin and omega-3 levels in various groups and discovered that the body is less resistant to insulin in those with greater omega-3 levels.7.

This indicates that consuming Omega-3 can possibly improve how well diabetes individuals respond to the insulin that is provided to them in addition to promoting the body’s natural sensitivity to insulin.

Preventing diabetes is preferable to treating it once it has been acquired, as one might expect. Scientists are frantically researching factors that could prevent diabetes in the first place, as evidenced by studies like one conducted in 2013 that show promising protective effects of a dietary regimen rich in Omega-3 fatty acids. This is understandable given the facilitating effect that Omega-3 fatty acids have on insulin function.

These fatty acids are also beneficial for avoiding and treating cardiovascular problems, which are frequently linked to diabetes because of an excess of blood glucose, among other reasons. Interestingly, one of the healthiest proteins and highest-quality providers of Omega-3 fatty acids is tuna.

The National Institutes of Health states that an adult can get all the Omega-3 they need each day from only one dish of tuna. Unsurprisingly, fish fat serves as one major repository for this beneficial fatty acid, and tuna is a high-fat fish.

Moreover, tuna contains the same amount of protein as our favorite meats, such beef and chicken. While red meats like beef have been consistently associated with higher risks of diabetes due to their higher levels of saturated fat, chicken is typically considered a healthy food choice.

Given their similar nutritional profiles—tuna may even be better—why not swap the proteins for one that will be healthier and last longer?

How to cook (and not cook) tuna to maximize its nutritional benefits

If you cook in an unhealthy manner, it won’t matter if you’re eating healthy food. Check out the fish and chips. Though this British staple would not be regarded anywhere near as a nutritious dinner, it is really just potatoes and cod, both of which are rather healthy items on their own. It may even raise your risk of having a heart attack because it is so high in saturated fat.

The same holds true with tuna. Although there are many of people who enjoy tuna salad, there aren’t many crazy people who deep fry their tuna (please don’t be inspired by me stating this).

Question: What is the dressing in tuna salad? Mayonnaise, usually is the answer. As an additional query, how is mayonnaise made? What’s involved? Egg yolks, mustard, vinegar, sugar, lemon juice, and a ton of oil (about a full cup of vegetable oil is needed for two egg yolks to get the flavor and consistency of store-bought mayonnaise).

Read Also: Benefits of Drinking Lemon Water on an Empty Stomach

And at least a couple tablespoons of mayonnaise, which is high in calories, sugar, saturated fat, and cholesterol, are required to give one serving of tuna flavor and a creamy texture. But fear not—healthy substitutes are always available.

Tuna salad without mayonnaise

Use a basic dressing of mustard, lemon juice, olive oil, salt, and pepper for a nutritious tuna salad. Not as delicious as the first one? What about some natural vegetable sweeteners made from cooked carrots or cherry tomatoes? They also include an abundance of fiber and vitamins!

As an alternative, if you truly want the creamy texture, replace mayonnaise with a small amount of plain Greek yoghurt, a teaspoon or two of lemon or orange juice, and a dash of salt. I promise the sweetness will be highlighted by the salty. You should trust salted caramel if you don’t trust me.

Pan-seared or grilled tuna steaks

Nothing shouts healthy more than a fresh tuna steak grilled with olive oil and basic spices like chilli, garlic, ginger, and sesame seeds. Let’s face it: not much is needed to make a fresh and high-quality protein like tuna taste fantastic.

For optimal flavor and texture, sear or grill the meat for three to five minutes on each side, using a table spoon of olive oil, until the center is slightly pink but not completely crimson.

Tartare of tuna

I realize it sounds scary. A simple tuna tartare is incredibly simple to prepare and not at all as difficult as you may imagine, despite the fact that this dish is typically associated with good dining. Purchasing the freshest possible tuna is particularly important to avoid consuming any bacteria that may still be present in the flesh.

Typically, tuna tartare is seasoned with vinegar, herbs, and spices. As always, you can remove any sweets that restaurants might add to improve the flavor if you’re preparing this at home.

Stir-fried tuna

I am aware that not everyone can afford fresh tuna, and that many may grow weary of tuna steaks seasoned with various spices. The Asian stir fry has you covered, so don’t worry.

For this not-so-delicate cooking method, canned tuna is ideal. The only thing I could recommend is getting the chunk tuna in cans since they are less likely to break when you toss and swirl it in your skillet. The beauty of stir-frying is that you can add almost anything to it.

You’ll always be enjoying a nice and nutritious meal if you stay away from store-bought sauces and stick to vegetables! Diabetes is a difficult and tenacious illness to treat; insulin can help control it, but a well-balanced diet that includes superfoods like tuna can also be very beneficial.

Rich in Omega-3 fatty acids, tuna has been related to improved diabetes over time, lowered chance of diabetes onset, and reduced risk of cardiovascular problems, which are frequently linked to diabetes. Over the last ten years, a number of studies have been conducted that show how advantageous an Omega-3-rich diet, such the Mediterranean diet, is for people with diabetes.

However, this does not imply that everyone with diabetes must follow a Mediterranean diet; rather, it does highlight the possible health advantages of including foods high in omega-3, such tuna, in your diet.

Having said that, cooking technique is just as crucial as ingredients. As was previously mentioned, enjoying delicious cuisine does not have to sacrifice health.

One can find plenty of healthy tuna recipes by Googling, thanks to the plethora of proponents for such tricks that transform often unhealthy dishes into diet-friendly, healthier variants.

These are just a few illustrations of nutritious tuna recipes that could be beneficial for diabetics. However, take a risk and search the Internet for more delicious products that will aid in your battle with the devil.

Naturally, not everyone is an expert, so you should speak with your doctor if you have any questions concerning a component in a recipe. Maintain your well-being and stomach content!