We’ve long known that fish is a good source of low calorie protein, and that red meat can be bad news for your heart. But now a new study from the University of Valencia has quantified just how important your food choices are to your risk of developing diabetes.
What the researchers found is that a diet high in fish can help to lower the concentration of glucose in your bloodstream and lower your risk of developing type 2 diabetes. Plus, the inverse is also true. High red meat consumption increases your risk of developing diabetes and gaining weight.
The researchers also proved the same things I’ve often warned about when it comes to red meat. Specifically they found that a diet high in red meat puts you at increased risk of developing cardiovascular disease, high blood pressure, and dying younger. Fish eaters, meanwhile, live longer and stay healthier.
What’s the bottom line for you? These findings confirm the same dietary recommendations that I’ve long given to my readers and patients—in fact, they underscore them. Folks, you want to get the majority of your protein from fish (particularly coldwater fish like wild salmon), skinless poultry, egg whites with an occasional yolk, and low-fat or fat-free dairy products, legumes, and whole grains.
At the same time you want to keep the amount of red meat you eat to a minimum. If you want to occasionally eat red meat, I recommend choosing organic beef.
Now it’s your turn: How much fish do you eat?
Here are some easy, delicious fish recipes to try: