Can People with Type 2 Diabetes Eat Herring?
The clear answer is yes, they can. Moreover, herring (like other fatty sea fish) is often recommended by dietitians and endocrinologists for people with type 2 diabetes. However, as with any food, there are important rules regarding its selection, preparation, and consumption.
Why Is Herring Beneficial for Diabetes?
In type 2 diabetes, the key task is to control blood sugar levels and prevent sharp insulin spikes. In this regard, herring is an excellent food for several reasons:
1. Zero Glycemic Index
Herring contains no carbohydrates, which means it does not directly raise blood sugar levels.
2. Healthy Fats (Omega-3)
Type 2 diabetes is often accompanied by lipid metabolism disorders and an increased risk of cardiovascular disease. Omega-3 fatty acids, which are abundant in herring, help lower “bad” cholesterol, strengthen blood vessel walls, and reduce inflammation.
3. High-Quality Protein
Protein provides a long-lasting feeling of fullness and helps control appetite, which is important for maintaining a healthy weight—one of the main goals in managing type 2 diabetes.
4. Vitamin D
Vitamin D is critical for calcium absorption and immune system support, which is often weakened in people with diabetes.
The Main Risk: Salt and Cooking Method
All the benefits of herring can be negated if the wrong preparation method is chosen. For people with diabetes, it is important to limit salt intake because excess sodium increases blood pressure and puts additional strain on blood vessels and kidneys.
What Kind of Herring Is Acceptable?
Lightly salted herring
This is the best option. Before eating, it can even be briefly soaked in water or tea to remove excess salt.
Boiled or baked herring
This is the safest and most diet-friendly preparation method. Frozen herring can be baked in foil with lemon and herbs, turning it into a true delicacy.
Steamed herring
Steaming preserves the maximum amount of nutrients.
What Kind of Herring Should Be Avoided?
Strongly salted or heavily spiced herring
It contains too much salt, which is harmful to blood vessels.
Pickled herring with vinegar and sugar
Industrial marinades often contain added sugar, which is strictly undesirable for people with diabetes.
Herring in oil with additives
Ready-made canned products (pieces of herring in oil, sauces, or dressings) often contain sugar, preservatives, and flavor enhancers. For people with diabetes, this is essentially “junk food.”
Breaded and fried herring
The oil used for frying can become a source of harmful trans fats, and the breading (flour or breadcrumbs) adds fast-absorbing carbohydrates.
What Should Herring Be Paired With?
The worst option for someone with diabetes is the classic “herring under a fur coat” salad (because of mayonnaise, potatoes, and beets) or a sandwich with white bread and butter.
Healthier side dishes and additions include:
Vegetables: boiled potatoes (in their skins and in limited quantities), fresh cucumbers, tomatoes, and lettuce leaves
Whole-grain bread: a small sandwich made with bran or whole-grain bread, a piece of lightly salted herring, and fresh herbs
Onions: both regular and green onions improve flavor without affecting blood sugar
Eggs: a boiled egg with a piece of herring makes a good protein combination
Conclusion
Herring can be a valuable and healthy food for people with type 2 diabetes. It helps combat vascular complications and provides the body with essential protein and healthy fats. The main rule is to choose fish with minimal salt and no added sugar, and to combine it with healthy side dishes rather than fast carbohydrates.
Before making significant changes to your diet, it is always recommended to consult your healthcare provider.