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If you saw the movie Forest Gumpyou know that shrimp are incredibly versatile. As one of the characters says, Bubba: "You can cook a barbecue, boil it, grill it, bake it, blow it up …" (I'm saving you the rest of the list, but rest assured, there are plenty of ways to prepare these crustaceans.)
But the real question: are shrimp healthy? Of course, these are the seafood and I know that the fish is apparently good for you (see: the Mediterranean diet wins the best diet of 2019). But shrimp also have a bad reputation for containing tons of cholesterol.
So, should I really follow my night of shrimp tacos? Or…
Is the shrimp healthy?
For starters, here's the nutritional breakdown of a four-ounce serving of cooked and cooked shrimp:
- 112 calories
- 27 g of protein
- 0.32 g fat (0 g saturated fat)
- 0.23 g carbohydrates
- 0 g of sugar
- 126 g of sodium
Shrimps have a pretty impressive nutritional profile, with high doses of selenium, iron, iodine, phosphorus, niacin, zinc and magnesium, says Robin Danowski, RD, an assistant professor of nutrition at the University of Toronto. 39, University of La Salle. It contains a small amount of omega-3 and omega-6 fatty acids, which could promote healthy brain and heart. And most calories from shrimp come from muscle building proteins, she says.
Finally, Amy Shapiro R.D. indicates that the shrimp contains a carotenoid antioxidant called astaxanthin, which reduces the signs of aging and helps maintain eyesight.
To reap the health benefits, the American Heart Association recommends two servings of unsweetened fish or seafood per week, and Danowski said shrimp could fill this quota. For portions, she recommends three or four ounces, or about six to nine large shrimp.
Is there a reason why I should not eat shrimp?
Danowski says those who are allergic to crustaceans and shellfish should stay away from shrimp. "This product is one of the top eight allergens in the US, and its response can be as severe as that caused by peanut or nut allergies," she says. She notes that tuna and salmon are more important sources of omega-3, making it a great alternative if fish allergy is not a problem.
Oh, and if you eat out, pay attention to the less healthy options for shrimp: tempura shrimp, shrimp popcorn and garlic shrimp, according to Shapiro. "I would avoid any type of fried shrimp because they add a lot of unhealthy fat to a lean protein and are often soaked in high-fat sauces," she says.
Agree, but what about cholesterol?
Like most animal proteins, shrimp are high in cholesterol. But his bad reputation is unjustified. "Its cholesterol is higher than most seafood, but dietary cholesterol has little effect on blood cholesterol," says Danowski.
It's still true that a high-cholesterol diet can increase your risk of developing coronary heart disease, Danowski says. The American Heart Association recommends less than 300 mg of cholesterol per day and shrimp contains 161 mg per four ounce serving. However, this is minimal compared to the majority of processed foods and red meats in the standard American diet.
In addition, as Danowski points out, it is much more important to limit the consumption of saturated fat than dietary cholesterol with respect to heart health.
For a little more healthy diet inspiration, check out this The Biggest Loser Chef Devin Alexander eats in one day:
How to choose the right shrimps?
Although foods sold in commercial grocery stores in the United States are relatively safe from contamination and antibiotics, according to Danowski, you want to pay close attention to crustaceans, including shrimp. Here is his checklist for what to look for when buying raw shrimp:
- This is from a reputable supplier
- It's firm to the touch
- It has a sweet smell that is not too fishy
Whether you buy your shrimp in a loose bag in the frozen aisle or at the fish counter, it does not matter, provided the shrimp meets the above criteria.
For safety, you can always ask the employee who serves the shrimp behind the counter if it is frozen, when it was delivered to the store and where it comes from (the greater the distance, the greater the risk of deterioration is great in transit).
How can I make shrimp healthier?
The beauty of shrimp lies in the fact that its mild taste and soft but firm texture allow you to incorporate it into a variety of dishes. But not all cooking methods are equal. According to Shapiro, your best bet is to steam it in water or broth with your favorite spices. Alternatively, you can saute, bake or grill with olive oil.
When ordering at the restaurant, Shapiro suggests an aperitif shrimp cocktail, which is simply boiled or poached without any additional ingredients. Or, ask for it grilled and add it to your salads or pasta for a low-calorie protein intake.
As the sauces can be sugar and sodium bombs, Danowski explains that if you cook at home, you can easily create your own cocktail sauce by combining your own preferred ratio of horseradish, ketchup, lemon juice and Worcestershire sauce, which , according to her, may have fewer preservatives and calories than creamy dips purchased in stores.
Try some healthy shrimp recipes at home:
Faith Fitness Food
Recipe of shrimp ceviche with mango and pineapple
Ceviche is the best kept secret in Mexican cuisine for healthy, summer and light-flavored shrimp. This Food Faith Fitness recipe is not only pale and gluten free, it also offers a full serving of fruit.
GET THE RECIPE
Per serving: 145 calories, 4.5 g fat (1 g saturated), 10 g carbohydrates, 5 g sugar, 407 mg sodium, 2.5 g fiber, 16 g protein
Ambitious cuisine
Pasta with shrimp and pesto and coriander
Pesto, pasta and shrimp? Yes, please! This meal is perfect for a romantic date … or if you just want pasta. Bonus: It contains brown rice spaghetti for a healthier alternative to white flour noodles.
GET THE RECIPE
Per serving: 448 calories, 18.4 g of fat (3.2 g saturated), 54.6 g of carbohydrates, 1.3 g of sugar, 407 mg of sodium, 3.9 g of fiber, 17.4 g of proteins
Bowls of Jambalaya lentils with One Pot shrimp
Cotter Crunch
This healthier classic Cajun jambalaya includes lentils instead of rice. Prepare it in one container for a tasty and high protein dinner.
GET THE RECIPE
Per serving: 343 calories, 7.5 g fat (1.4 g saturated), 34.3 g carbohydrate, 5.1 g sugar, 452.8 mg sodium, 7 g fiber, 36.6 g g of protein
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