Fresh or frozen seafood is a delicious addition to a diabetes diet, but it can be expensive. Meanwhile, canned tuna and canned salmon are more affordable shelf-stable staples you can keep in your pantry. And they do count as part of your fish-eating goal for the week. “Most people don’t include enough fish in their diets, but with this easy option, they may reach the goal of two to three servings of fish per week,” Stefanski says.
Pick fish canned in water rather than packed in oil to reduce calories and fat.
And keep in mind the U.S. Food and Drug Administration’s (FDA) recommendations on limiting mercury in the fish you eat: Certain types of canned fish, such as canned albacore tuna, may have higher levels of mercury, so the FDA suggests limiting consumption to one serving per week. Other types, such as light or skipjack canned tuna, are safe to eat two to three servings of per week.
For an easy, filling meal, mix one can of tuna with a bit of avocado, a touch of mayo if desired, and lemon pepper seasoning, Stefanski says. Then spread the mixture over whole-wheat toast.
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