White and Oily Fish, Fish Products & Diabetes. | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
While Oily Fish get all the Omega 3 fats credit.
Both Oily Fish and White Fish are recommended foods, try one or more portion of each in a week.
Pity 7 out 10 of us in the UK don't.
Peter
What are Oily Fish?Anchovies, Carp, Eel, Herring, Kipper, Mackerel, Pilchards, Salmon, Sardine, Swordfish, Trout & Tuna are all Oily Fish. Oily Fish have 5% or more fat in the fish.They have more fat than white fish so also contain more calories. All are however recommended as a source of Omega 3 fat which is good for the heart, aim to have a portion (140g or 5oz) of oily fish once or (better) twice a week.
Pollution and Oily Fish.Alas but ... pollution is a problem. Oily fish concentrate some of these pollutants in their fat, so there is a recommended weekly upper limit for oily fish.Exceeding these occasionally is not a problem, they are long term limits, if you eat lots of oily fish every week. June 2004 advice from the Food Standards Agency recommends a maximum limit of 280g (10 oz) of oily fish per week for girls and women of child bearing age. With a limit of 560g (1lb 4oz) for everyone else. Oily Fish are a recommended food, especially for diabetic's who are generally more at risk of heart disease. Smoked Fish.Smoked oily fish retain most of the heart healthy Omega 3 fat but are frequently high in salt.There is also a lot of colouring used in some smoked fish, some claim that colouring affects them. The pale undyed smoked cod/haddock though tastes just as good as the vivid bright yellow dyed cod and haddock, try it! Reducing Salt in Kippers.Remove the kippers from any packaging, separate them (if they have been packed into a tight block) then bring the kippers briefly to the boil in water. Its a easy way to cook them that reduces salt too.Smoked cod and smoked haddock can be cooked this way too. With thicker fish needing a few minutes extra time, simmering at the boil. Fish: Canned in Tomato Sauce or Olive Oil?Both are healthy options but there are more calories in fish canned in olive oil than tomato sauce. If you are trying to lose weight go for tomato sauce or drain the olive oil. |
External Links.
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Fish: Typical Food Group & Sodium Content.
Percentages are based on product labels.
Canned fish figures are for drained weights apart from fish in tomato sauce.
Note: There is no fibre in Fish, Fish in Tomato Sauce may be up to 0.1% Fibre. * Multiple the Sodium value by 2.5 to get the Salt equivalent. ** Small cans of fish seem to have lower labeling standards, some information is missing.
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