Is Promfret Good For Diabetes
Metabolic Health
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Benefits of Pomfret Fish in Diabetes

A nutritional diet can be particularly helpful for individuals with diabetes. Therefore, consuming certain foods can go a long way in stabilising fluctuating blood sugar levels. But does seafood fit the bill? 

According to a study on the link between seafood consumption and obesity, a high intake of these can reduce the risk of Type 2 diabetes in populations with a high prevalence of obesity. When it comes to seafood, there is a wide variety of options available. We are often asked, 'Is pomfret fish good for diabetes?' 

All varieties of fish, including pomfret, are good for persons with diabetes as these contain a high amount of nutrition, near-zero carbs and low cholesterol. Fatty fish are highly recommended as these are a good source of Omega-3 fatty acids. 

Fatty fish like salmon, cod, anchovies, tuna, mackerel, sardines, herring, and others contain essential Omega-3 fatty acids, DHA and EPA. These 'good fats' help stabilise blood sugar levels. Because fish have few or no carbohydrates, they don't have a Glycemic Index value and can, therefore, be included in a low GI diet. A diet with fatty fish also lowers the risk of heart ailments. Pomfret has lower mercury levels than other fish varieties, making it a healthier choice.

Pomfret fish nutrition

Vitamins including Vitamin A, Vitamin D, Vitamin B12, calcium, and other minerals are abundant in pomfret fish. The nutrients in 100 g of cooked pomfret fish are as follows:

Nutritional Fact   Measure (%DV)*  
Calorie   146  
Total fat   10%  
Cholesterol   22%  
Protein   34%  
Sodium   4%  
Calcium   2%  
Iron   3%  
Potassium   8%

Types of Pomfret fish

Pomfret fish can be broadly divided into three categories. They include:

1) Silver Pomfret

A species of butterfish called Pampus argenteus, sometimes known as the silver pomfret or white pomfret, is found in the Indo-West Pacific, in the coastal seas of the Middle East, Eastern Africa, South Asia, Southeast Asia, and East Asia. Only two occurrences of the species from the central Mediterranean Sea, one hundred years apart, have been recorded.

2) Chinese Pomfret

Pomfrets are all flat and have recognisable forms. The Chinese Pomfret and the White Pomfret are extremely difficult to differentiate from one another, but the quickest method to do so is by looking at how broad and how they are shaped at the head and how wide they are from fin to fin (see the images below for a shape comparison). The Chinese Pomfret also has significantly darker pink or grey colouring in most cases.

3) Black Pomfret

The Indian Ocean and western Pacific Ocean reefs are the natural habitat of the black pomfret (Parastromateus niger), a type of carangid. The only known member of its genus, this species is crucial to local fisheries.

One of the black pomfret benefits is that it contains significant amounts of Omega-3 fatty acids, which lower cholesterol and lower the risk of cardiovascular disease. Omega-3 fatty acid ingestion also improves eyesight and memory. The karuppu fish is also a good source of vitamin D, which builds bones and helps the immune system.

Benefits of pomfret fish

Considering the health benefits, we recommend a seafood-rich diet to all, not just for a person with diabetes. The same goes for paplet (Pomfret) fish, with its good nutritional value. 

Pomfret fish benefits include:

  1. Improves eyesight: Fish is highly recommended for improving eyesight. Paplet fish, with its rich content of omega-3 fatty acids and retinol, helps protect our eyes from age-related macular degeneration (ARMD) and reduces unfocused vision, thereby improving our eyesight.
  2. Develops mental health: The presence of Vitamin-D and Omega-3 fatty acids in paplet fish helps develop sound mental health. The said nutrients aid good sleep, enhancing our concentration levels. DHA and EPA unsaturated fats decrease the risk of age-related cognitive disorders by stimulating brain cells and tissues. Pomfret fish benefits children as well.
  3. Revitalises the skin: Vitamin D in paplet fish is what we need to repair our skin. Vitamins D2 and D3 in pomfret fish slow down skin ageing and prevent skin diseases.
  4. Wards off bone-related problems: Due to the deficiency of Vitamin D, the body becomes vulnerable to diseases like osteomalacia and rachitic (adults and children, respectively). Consumption of Pomfret fish can prevent this, providing the body with adequate doses of Vitamin D.

When wondering if pomfret fish is good for diabetes, we must understand that all fish contain some cholesterol level, with varying amounts of Omega-3 fatty acids. Consuming Omega-3 (good fats) reduces triglyceride levels in the body and, therefore, keeps the heart-healthy. It also helps improve HDL or 'good' cholesterol and lowers LDL or 'bad' cholesterol in the body. 

Pomfret fish benefits are many. With healthy nutrients, especially omega-3 fatty acids, fish regulate and balance the sugar levels in the body. Consumption of fish prevents the accumulation of fat and cholesterol, protects blood vessels, and helps with the functional development of the arteries.

However, it is also important to keep the quantity of fish consumed. The American Heart Association recommends the intake of fish at least twice per week. We recommend consulting a doctor about the exact quantity and type of fish an individual should include in their diet for maximum health benefits. Book a session with our experts for consultation on nutrition to manage blood sugar levels effectively.   

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Health benefits of Paplet fish for people with diabetes

There are several varieties of pomfret to choose from. These include white pomfret, black pomfret and grey pomfret. We can incorporate the white pomfret benefits in our diet as they are readily available in India. 

Paplet fish, pomfret fish (also known as butterfish), is an abundant source of vitamins, proteins, and Omega-3 polyunsaturated fatty acids. These nutrients make all varieties of this fish a nutritionally good choice. 

Also know about other healthy seafood for diabetes.

Benefits of Black and White Pomfret include

Controls cholesterol levels: Consumption of saturated food is the reason for our deteriorating health. Pomfret fish is among the unadulterated foods that provide natural omega-3 nutrition. 

Prevents stroke: While white pomfret has its advantages, black pomfret fish benefits include, among other things, lessening the severity of a stroke by 51% and stroke prevention by 21%. Not only this, consuming 2-4 portions of fish every day brings down the risk of stroke development. 

Reduces risk of heart disease: The presence of Omega-3 in pomfret makes it a healthy choice for the heart. Its low saturated fat and cholesterol content helps prevent fat deposits and spots in blood vessels. Keeping the heart healthy is among the numerous black pomfret fish benefits.

Is pomfret fish good for diabetes?

Yes, pomfret fish good for diabetes. It consists Omega-3- Fatty acid. This is one of the several advantages of eating fish. DHA[Docosahexaenoic Acid] and EPA[Eicosapentaenoic Acid] are omega-3 fatty acids found in most fish and are particularly abundant in Pomfret. According to one study, people who eat fish on a daily basis have a lower risk of developing Type 1 Diabetes.


With diabetes affecting all age groups, especially younger individuals, it is important to focus on a healthy lifestyle. This involves a balanced diet and regular physical activity. To prevent diabetes, we recommend including essential nutrients in the diet. In that case, is pomfret fish good for diabetes? 

Pomfret fish can provide many health benefits. With its appropriate nutritional profile that contains all nutrients, it can be included in the diet to keep the heart healthy and balance sugar levels. Pomfret's nutritional benefits are many. The presence of Omega-3, vitamins, potassium, and other nutrients helps balance the sugar levels in our body. It also has a positive impact on our mental and physical health.



This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.