Many people with diabetes often wonder when eating meat: which is healthier, fish or chicken? In fact, both are excellent sources of high-quality protein, but making the right choice can truly help "improve" blood sugar levels! Today, we will thoroughly explain how people with diabetes can scientifically consume meat.

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Why Is It Important to Pay Attention to "Eating Meat"?

For people with diabetes, protein intake is crucial. High-quality protein:
✅ Slows down the post-meal rise in blood sugar
✅ Enhances satiety, helping with weight control
✅ Maintains muscle mass and improves insulin sensitivity
✅ Serves as an essential component for body repair and immunity

Fish: A Healthy Choice from the Ocean

Key Advantages:

  • Rich in Omega-3 unsaturated fatty acids (especially in deep-sea fish like salmon and cod), which help reduce inflammation and protect cardiovascular health.
  • Protein is fine-textured and easy to digest and absorb.
  • Most fish are low in fat (except for some fatty fish varieties).

Nutritional Highlights:
DHA, EPA, high-quality protein, vitamin D (in some fish), selenium.

Suitable For:

  • Especially suitable for people with diabetes who also have abnormal blood lipids or hypertension.
  • Recommended cooking methods: steaming, boiling in soup, or baking to retain nutrients without adding extra burden.

Chicken (Especially Chicken Breast): A "Model" of Low-Fat, High-Protein Food

Key Advantages:

  • Chicken breast is a typical high-protein, low-fat ingredient, making it friendly for calorie control.
  • Rich in B vitamins, which aid in energy metabolism.
  • Affordable and versatile in cooking methods.

Nutritional Highlights:
High-quality protein, vitamin B6, niacin, phosphorus, selenium.

Suitable For:

  • People with diabetes who need to strictly control weight and fat intake.
  • It is recommended to remove the skin and cook using methods such as stewing, steaming, or quick stir-frying with minimal oil.

Fish vs. Chicken: Quick Comparison Table

Aspect

Fish (e.g., sea fish)

Chicken (e.g., chicken breast)

Fat Quality

Rich in Omega-3, beneficial for cardiovascular health

Fat is primarily unsaturated but low in content

Protein

High-quality and easily absorbed

High-protein, low-fat, ideal for muscle building

Trace Elements

Often rich in selenium, iodine, and vitamin D

Rich in B vitamins, phosphorus, and selenium

Suitable For

Especially suitable for those with cardiovascular risks

Suitable for those needing strict fat and calorie control

Key Reminder

Be mindful of mercury content (avoid large predatory fish) and consume in moderation

Always remove the skin and avoid deep-frying

Core Principle: It's Not About Choosing One, But "Rotating" Them!

There is no absolute "which is better." The key is diversification and alternating intake!

  • It is recommended to include fish 2-3 times per week (with at least one serving being deep-sea fish).
  • Alternate between chicken, duck, lean meat, and other poultry or livestock to avoid monotony.
  • You can also supplement with soy products, eggs, and dairy to incorporate both plant-based and animal-based proteins.

5 Golden Rules for "Healthy Meat Consumption" for People with Diabetes

1️⃣ Choose the Right Cuts and Control Fat Intake
Remove the skin from poultry, select lean cuts of red meat, and alternate between deep-sea and freshwater fish.

2️⃣ Control Portion Sizes and Distribute Reasonably
Each meal's meat portion should be about the size and thickness of a palm (approximately 50-100 grams), avoiding excess.

3️⃣ Cooking Methods Determine Healthiness
Recommended: steaming, stewing, quick stir-frying, baking (with minimal oil)
Avoid: deep-frying, braising in soy sauce (high oil and sugar), and processed or cured meat products.

4️⃣ Pair with Vegetables for a Balanced Plate
Cook meat with non-starchy vegetables (such as broccoli, leafy greens, or mushrooms) to increase fiber and slow down sugar absorption.

5️⃣ Pay Attention to Overall Plate Proportions
Follow the plate method: "1/2 vegetables, 1/4 protein, 1/4 staple food" for better blood sugar control.

Two Blood Sugar-Friendly Recipe Recommendations

1. Steamed Lemon Cod (Quick and Easy Dish)

Ingredients: 1 cod fillet, 2 slices of lemon, a small amount of scallions and ginger, a little steamed fish soy sauce
Method: Rinse the cod and place it on a plate. Top with scallions, ginger, and lemon slices. Steam for 8 minutes after the water boils, then drizzle with a little soy sauce.

2. Stir-Fried Chicken Slices with Wood Ear Mushrooms (Homestyle Dish)

Ingredients: 100g chicken breast, an appropriate amount of wood ear mushrooms, half a cucumber, a little minced garlic
Method: Slice the chicken and coat it with a little starch. Soak the wood ear mushrooms until softened. Stir-fry minced garlic in a little oil until fragrant, then quickly cook the chicken slices. Add the wood ear mushrooms and cucumber, stir-fry, season with salt, and serve.

One Final Reminder

Both fish and chicken are excellent choices. The key is to avoid eating only one type long-term. Based on your individual condition (such as blood lipid levels, uric acid, etc.), rotate your choices, eat in moderation, and opt for healthy cooking methods to better enjoy delicious food while keeping your blood sugar stable!