The USDA and the American Heart Association recommend eating two servings of fish every week. Because some fish contain high levels of mercury, selecting your fish carefully is important to your overall health. Understand how your fish choices, including salmon, impact your blood sugar to incorporate it into your meal plan in the best possible way.
Nutrition Information
Salmon contains 126 calories per 3-ounce serving, with 36 calories contributed from the 4 grams of fat. The fat content equals 29 percent of the total calories. Each serving has 22 grams of protein and no carbohydrates or fiber. Salmon also contributes potassium, sodium and calcium to your diet. The omega-3 fatty acids found in salmon help encourage heart health and lower blood pressure.
Carbohydrates and Blood Sugar
Your body breaks down carbohydrates into glucose, which feeds your body's cells to produce energy. As your body creates more glucose, your pancreas reacts with insulin to help your body effectively use the glucose. An abundance of glucose due to overindulgence in carbohydrates, a failing pancreas or insulin resistance can result in glucose buildup in your blood stream, causing a high blood glucose reading.
Protein and Fat
Protein helps to slow your body's absorption of carbohydrates, producing a more gradual impact on your blood sugar. Adding a rich source of protein, such as salmon, to a meal with carbohydrates can help control the overall blood sugar impact by slowing carbohydrate absorption. Fat slows the entire digestion process, delaying the impact of any carbohydrates in a meal. The fat content in salmon may cause minor delays in digestion, which can cause a delayed blood sugar impact, as much as several hours later than normal digestion.
Considerations
When cooking salmon, the fish has no carbohydrates. Many glazes, marinades and sauces for salmon include added sugars. Asian-inspired flavorings are typically sweetened with brown sugars, and other flavorings may contain added sugars or honey. Account for the carbohydrates in any marinades or seasonings when you prepare salmon.
