Is Shrimp Good for Diabetes? Glycemic Index, Benefits, Side Effects & More!!

9 April 2024 pulselogy.com

Most people have a strong reaction to seafood; they either love it or hate it. No matter which category you fall under, the benefits of seafood like shrimp and prawns are undeniable.

They are rich in healthy fats which lower cholesterol and blood pressure and prevent heart disease.

However, is shrimp good for diabetes? Are prawns good for diabetes?

In this article, we take a look at the nutritional value and benefits of shrimp and prawns for diabetes, and how much of these foods can be safely consumed by diabetics.

Table of Contents

Difference Between Prawns and Shrimp

Shrimp and prawns both belong to the sub-division crustaceans. They are considered shellfish and are often thought to be the same.

Countries like the United Kingdom, Australia, and New Zealand use the term prawn to refer to both shrimp and prawns, whereas the United States and Canada most commonly use the term shrimp, only using the term prawn for shellfish of larger species.

Colloquially, there is not much difference between prawns and shrimp. However, scientifically speaking, both these crustaceans are different as they belong to different scientific groups. The main difference between these two is that prawns are larger and found in freshwater, and shrimp are commonly found in saltwater.

Shrimp and Prawns: Nutritional Profile

There are no recorded distinctions between the nutritional profiles of prawns and shrimp. They are both high in protein and low in calories and carbohydrates when compared to other animal protein sources. They are also rich in dietary cholesterol. However, the healthy omega-3 fatty acids content prevents any increase in “bad” (low-density lipoprotein or LDL) cholesterol levels.

Shrimp and prawns are rich in trace minerals like zinc, iodine, copper, and selenium. They also have moderate amounts of minerals like sodium, potassium, and phosphorus, along with vitamin B-complex, vitamin A, and vitamin E.

Prawns are said to have about 110 to 115 kcal and about 25 g of protein per 100 g. The calories in prawns are almost half or one-third the caloric value of other animal protein sources like chicken and beef, respectively.

The following is the nutritional profile for 100 grams of raw shrimp according to the United States Department of Agriculture (USDA). The nutritional profile of 100 grams of prawns can be taken to be the same.:

Nutrient	Quantity
Calories	85 kcal
Water	78.4 g
Total Lipid (Fat) Saturated Fatty Acids Monounsaturated Fatty Acids Polyunsaturated Fatty Acids Trans Fatty Acids Cholesterol	0.51 g 0.101 g 0.086 g 0.152 g 0.004 g 161 mg
Protein	20.1 g
Carbohydrates	0 g
Fibre	0 g
Sugar	0 g
Calcium	64 mg
Sodium	119 mg
Potassium	264 mg
Phosphorus	214 mg
Magnesium	35 mg
Zinc	1.34 mg (7.8% to 10% of daily requirement)
Copper	0.391 mg (19.6% of daily requirement)

Advantages of Shrimp and Prawns for Diabetes

Prawns and shrimp are considered safe for diabetics due to their near-zero carbohydrate and sugar content. Both shrimp and prawns have a very low glycaemic index (GI) score. Therefore, they do not affect blood sugar levels like other types of seafood or meat.

The high protein content in shrimp and prawns also help stabilise your blood sugar levels, as proteins digest slowly, and thus release glucose into your bloodstream at a slow and steady rate.

Shrimp and prawns are also a good source of omega-3 fatty acids, which, some studies suggest, are beneficial for lowering insulin resistance in your cells.

Further, some of the essential nutrients present in shrimp and prawns like potassium and vitamin B complex can help improve pain caused by diabetic neuropathy (nerve damage caused by uncontrolled diabetes).

Ways to Consume Shrimp and Prawns for Diabetes

You must select and cook shrimps and prawns in the right way to maximise your nutrient intake. Avoid processed and canned seafood as they may have high levels of sodium and preservatives. Fresh shrimp and prawns are a better option for diabetics.

Look for wild-caught prawns and shrimps instead of farm-raised, which may be high in toxins and chemicals. Avoid deep-fried prawns and shrimps as they increase fat and cholesterol levels, which is never beneficial for diabetics. Opt for roasting, grilling, baking, and boiling them as this ensures that the shrimp and prawns remain low in fat and calories.

Here are some exciting ways in which you can cook shrimp:

Stir-fry shrimp or prawns in a small quantity of mustard oil, and serve with sauteed low-carb vegetables like broccoli, cauliflower, capsicum, mushrooms, etc.
Pair shrimp or prawns with whole wheat pasta or black rice for the main course.
Add cooked shrimp or prawns to your salads to make them more filling.
Make a classic shrimp or prawn cocktail with homemade marinara sauce instead of the cocktail sauce.

Best Time to Consume Shrimp and Prawns for Diabetes

You can consume shrimp or prawns during lunch or dinner with diabetic-friendly options like millets and vegetables. Limit your weekly consumption of shrimp or prawns to 150 g. A healthy shrimp or prawn dish, eaten twice a week, is ideal.

Risks of Overconsumption of Shrimp and Prawns for Diabetes

Since shrimp and prawns are high in dietary cholesterol, excessive consumption can elevate your cholesterol levels, despite the presence of healthy unsaturated fats like omega-3. High cholesterol can lead to the formation of plaque in your arteries and make you more susceptible to heart disease.

If you have diabetes and pre-existing heart disease or high cholesterol, you might want to limit your intake. Shrimp and prawns are good for diabetes when taken in moderation.

Further, shellfish, like prawns and shrimp, is one of the most common causes of food allergies around the world. If you experience any symptoms of an allergic reaction like itching, rashes, difficulty in breathing, or swelling of the lips, tongue, and face, seek immediate medical attention.

Other Health Benefits of Shrimp and Prawns

Shrimp and prawns contain phosphorus, vitamin D, and calcium, making them beneficial for strengthening bones.
Shrimp and prawns are rich in vitamin B12, vitamin E, choline, selenium and astaxanthin, which are antioxidants that reduce oxidative stress in the body. They can also help protect against cancer.
High amounts of Omega-3 fatty acids help protect your heart health.
Diabetics following a management plan that entails lifestyle changes can eat shrimp or prawns to control their overall weight and BMI.
Eye issues are a secondary fallout of diabetes. Prawns and shrimp for diabetic people can replenish essential vitamins and minerals for restoring good eye health.

Don’t Have Time to Read?

Shrimp and prawns are both shellfish that are often mistaken for one another. They are similar but not the same.
Both shrimp and prawns have a similar nutritional profile.
They are low in calories and carbohydrates, rich in protein, and high in cholesterol and omega-3 fatty acids.
Shrimp and prawns are low-carb foods with a low glycaemic index. Thus, they do not affect your blood sugar levels drastically.
Have grilled, roasted, boiled, or baked wild shrimp or prawns with little added fats or carbohydrates, to keep your calorie intake low and blood sugar levels stable.
Have shrimp or prawns twice weekly for lunch or dinner, with millets and vegetables. Try not to exceed the limit of 150 g per week.
Excessive consumption can elevate your cholesterol levels, which could make you more susceptible to heart disease.
Shrimp and prawns help strengthen your bones, prevent retinopathy, manage weight, reduce oxidative stress, and reduce the risk of cancer.

FAQs

1. Is Shrimp good for diabetes?

Shrimp has a low glycaemic index and almost zero carbohydrates, which makes them good for diabetics. Shrimp is also high in protein, which your body takes longer to digest. This keeps your blood sugar levels stable.

2. Does seafood spike insulin?

Seafood like prawns and shrimp have a glycemic index of zero because they contain minimal to no carbohydrates. Thus, diabetics can eat moderate amounts of shrimp without having blood sugar fluctuations or experiencing drastic insulin spikes.

3. What happens if a diabetic eats excessive shrimp or prawns?

With their zero sugar, low carbohydrate and high protein content, prawns and shrimp for diabetics are a healthier seafood option. However, they are high in cholesterol. Thus, diabetics must consume them in moderation with other diabetic-friendly items, like vegetables, millets, and other whole grains. If eaten in excess, they can elevate the cholesterol levels in diabetics and make them more susceptible to heart disease.

4. How much shrimp or prawns should I eat in a day if I have diabetes?

Shrimp and prawns are good for a diabetic’s overall well-being when taken in moderate amounts. A diabetic can consume not more than 150 g of shrimp or prawns in a week.