You probably know that there have been numerous studies on the health benefits of fish, as well as lifestyle factors that should be considered to prevent diabetes. And we’ve long known that one of the health benefits of fish is a good source of low-calorie, high-quality protein, and that red meat can be bad news for your heart. Now, a study from the University of Valencia not only reconfirmed the health benefits of fish but also quantified just how important food choices are if you want to prevent 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. A red meat diet increases your risk of developing diabetes and weight gain.
The researchers also proved the same things I’ve often warned about when it comes to red meat. Specifically, they found that a red meat diet 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, if you want to prevent diabetes and promote overall good health, you need to get the majority of your protein from fish (particularly cold-water fish such as 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, to prevent diabetes and to maintain optimal well-being, you want to keep the amount of red meat in your diet you eat to a minimum. If you want to occasionally eat red meat, I recommend choosing organic beef.
Now it’s your turn: Do you enjoy the health benefits of fish?
Here are some easy, delicious fish recipes to try: