Diabetes facts

Whenever we think of a barbecue party, most of us would automatically settle for grilled beef, grilled pork, hot dogs, and sausages. Some on occasion, might try chicken. But how many of us have considered fish and more specifically Salmon grilled?

Like me, if you love to eat fish, then Salmon grilled is pure ecstasy. The fact that nutritionists have declared salmon to be the healthiest fish to eat only adds to the treat. In any case, it is one of the tastiest fish available in the market today. “Eat healthy to live healthy” is written in bold in my family doctor’s consulting room and I always follow my doctor’s advice – especially when I love the options.

Today, people with diabetes want to improve their health and one of the best ways to do this is to eat healthy food. Adding fish to your diet, particularly Salmon grilled, is great way to start. Now for all people who instantly want to know “the numbers”, you’d be delighted to know that Salmon grilled contains proteins and essential amino acids that our body does not produce on its own. It is a good source of omega 3 fatty acids that help reduce cholesterol levels in the body. Salmon grilled is also an excellent source of Vitamin B6, Vitamin B12, Vitamin D, calcium, niacin, selenium and magnesium.

Salmon grilled has all those great goodies in it; is especially good for your ticker and is very tasty, but then so is beef and pork. So let us take a closer look at the “package” and see if we have a clear winner:

Salmon grilled	Beef grilled	Pork grilled
0% Saturated Fat content omega-3 fats: Prevents blood clots, inflammation, combats cancers, arthritis and heart problems   Vitamins D: Is a steroid vitamin, which encourages absorption and metabolism of calcium and phosphorous   B-Vitamins: B12, niacin, selenium, B6 and magnesium   Protein: Very essential to all body functions   Zero to Very low levels of contaminants.	20% Saturated Fat content Zinc: Helps maintain the body 's immune system   Iron: Helps carry oxygen within the blood cells   Protein: Very essential to all body functions   B-Vitamins: Required to “unleash” the energy in food, good source of riboflavin and thiamin.   According to an audit by the Office of Inspector General, beef containing harmful pesticides, antibiotics, and heavy metals is being sold to the public because two major federal agencies have not set limits for the contaminants or can adequately test for their presence.	10% Saturated Fat content   B-Vitamins: B1 (metabolism of carbohydrates), Riboflavin (release of energy from food and tissue repair), Niacin (healthy skin, release of energy from carbohydrates), B6 (Central nervous system), Pantothenate (synthesize hemoglobin), Phosphorus (strengthens bones and teeth), Magnesium (formation of strong bones and teeth), Iron (energy production), Zinc (resistance to infections),  Protein (build and repair tissues)   According to an audit by the Office of Inspector General, Beef and Pork contain harmful contaminants and lack adequate testing.

From the above, it appears that all three are equally good. Each is rich in various essential nutrients. However, beef and pork also contain saturated fats – that contain LDL cholesterol, although in relatively smaller quantities when trimmed. Nevertheless, saturated fat’s presence tips the scales in favor of Salmon grilled. The major sticking point however, is the presence of large amounts of contaminants that enter the food chain primarily through ground water and pesticides in the grass. It appears there is no law that makes it mandatory for testing of Beef or Pork for the presence of contaminants. In contrast, Salmon contains unsaturated fats in the form of omega 3 and omega 6 fats which are very beneficial for the heart. Also, testing has indicated Solomon had zero to very low levels of contaminants. The clear winner therefore, is Salmon grilled.

A Chef at a posh restaurant once told me that the Salmon is such a versatile fish that it can easily be cooked in a variety of ways. But Salmon grilled is by far the best and healthiest way to prepare it because it retains most of the nutrients. In case you didn’t know it, grilling is a healthier cooking method even for other meats because it burns off a lot of fat that is present in some cuts of pork and beef. It is possible to burn off the unwanted fat when meats are grilled, which is impossible with other forms of cooking.

Before you decide to grill Salmon, here are a few secrets you might want to know – the side with the skin must be left for a longer period on the grill than the fleshy side to allow more fat to drip out from the fish. Ideally, the fleshy side should be put first on a highly heated grill to let the grill marks form and then turned over to the skin-side. The fish can be moved away from the intense heat after a minute and allowed to cook over medium heat so that the fat slowly drips away.

Marinate For More Flavor
Marinating the fillets for a few hours enhances the taste of the fish by letting the meat absorb the flavors and making it more tender. You could use a variety of ingredients for marinating salmon. A mixture of honey, soy sauce, garlic powder and beer is one such example. Coat the salmon fillets with the mixture and keep it covered in the refrigerator for two hours. 1 to 1 ½ inch thick fillets require about seven minutes on the grill while 2-inch thick fillets would need about 10 minutes to grill.

Grill Salmon Mexican Style
A lot of people favor Mexican food, although it may not always be a healthy option. However, there are a few grill Mexican fish recipes that are quite healthy. One of them is the Salmon Soft Tacos. The soft tacos are prepared with Salmon grilled rather than the fish being fried in oil. Yet another Grill Mexican recipe is the grilled Red Snapper, which allows you to enjoy the grilled fish marinated in a mixture of achiote paste, lime juice, orange juice and lemon juice. You could try placing the marinated fish on a banana leaf and then grilling it to give it the traditional Mexican touch.  

Great for Losing Body Fat Weight
There are many benefits to including Salmon grilled once or twice a week in your diet. The proteins, vitamins and abundant omega 3 fatty acids in salmon lower the risk of cardiovascular diseases. Salmon grilled helps in regulating high blood pressure and improves the body’s response to insulin. It also helps in preventing some types of cancers and deep vein thrombosis while providing protection from pulmonary embolism. People trying to lose weight should eat Salmon grilled regularly because it is high in protein and low in fats, facilitating sugar absorption in the body. The omega 3 fatty acids in salmon also help in preventing age related cognitive problems like Alzheimer’s disease.

So next time you head for the supermarket for your weekend barbecue, you might consider Salmon grilled instead of Beef or Pork.