FISH AND SEAFOOD TO EAT ON A KETO DIET
All seafood’s are good including shellfish. It is important to eat wild fish as opposed to farmed fish. Most seafood is high in omega 3 fatty acids, which have a marked impact on your general health, but especially on the health of your cardiovascular system. They lower the risk of heart disease & stroke as well as helping to reduce triglycerides levels, lower blood pressure as well as raising HDL (the “good”) cholesterol levels. Salmon as long as they are the wild variety and not farmed are especially good because they contain fats that are high in Omega 3’s. King salmon contain the highest levels of omega 3’s. Canned Salmon contains less Omega 3 fats than fresh, but it is still high in nutrients.
Sardines are oily fish and contain the same Omega 3 fats as Salmon. These fats lower inflammation in the body and have proven to be especially beneficial for people suffering from autoimmune diseases, such as psoriasis, arthritis, lupus, Crohn’s disease, Multiple Sclerosis and more. Seafood on the whole is packed with essential vitamins and minerals.
Specific micro-nutrients will vary according to the variety of fish, but in terms of nutrition it is a super-food. A small tin of Sardines contains 11 grams of fat and 23 grams of protein. Sardines that are in canned in oil would seem to be the obvious choice on the keto diet. This is not necessarily the case. It is important to be discerning about the type of fat that the Sardines are canned in. Sardines in water are in fact a better choice as the natural Omega 3 oils in the fish are enough. Identifying the oils used to preserve the fish is important, as some of the cheaper oils are high in Omega 6 fats and can cause inflammation in the body.
Mackerel is a fatty fish whose omega-3 fatty acid levels are comparable to Salmon. A large fillet of Mackerel contains 17 grams of protein and approximately 16 grams of fat. Spanish Mackerel and King Mackerel have higher levels of mercury than Atlantic Mackerel. Mackerel is inexpensive and quite delicious simply grilled when fresh. Choosing sustainably caught sources also ensures that quality of the product. Please the information on sustainably sourced fish further down this page. Getting sufficient omega 3 from your diet plays a role in mental health – it can help combat depression and anxiety, and can even help with the management of ADHD symptoms in children. It can lower the risk of brain diseases, such as Alzheimer’s, and other types of and age-related cognitive deterioration
Tuna is one of the larger sea predators. Being higher on the food chain, it contains a non-negligible amount of mercury. This does not mean you need to remove it from your diet, but it would be wise to limit it to one or two servings per week. It also has outstanding omega 3 to omega 6 ratio’s which make it very heart-healthy. Tuna is very rich in B-complex vitamins, as well as in phosphorus, magnesium and potassium and selenium. Varieties include Albacore, Yellowfin, Bluefin, and Skipjack tuna. Both fresh and canned types can be considered good sources of protein on a keto diet.
Anchovies are small, foraging, salt water fish that are found in large schools, making them very easy to catch in large quantities. With more than 100 different species spread across the Pacific, Atlantic, and Indian Oceans they are popular in many different cultures. Anchovies are not farm-raised. They are caught directly in the wild, which means that they are not exposed to the chemicals used in fish farming. This, in turn, makes Anchovies highly sustainable. Known for their oiliness and distinctive flavour people either love or hate them. Often used as a condiment in cooking, a common use would be to top a pizza or to add to a Caesar Salad. Many people following a keto diet will use them as a snack straight out of the can because of their healthy Omega’s and keto diet friendliness!
Like salmon and mackerel, Trout is a great source of B-complex vitamins. It has lots of potassium, selenium, magnesium and phosphorus. These vitamins and minerals are essential for tissue growth and repair, bone health, and optimal kidney function.
Trout is full of Omega 3 fatty acids – a 100 gram tin contains 986 milligrams. It is easy to find in the supermarket and available all year round due to farming. Interestingly improvements in trout farming mean that farmed trout is often a good choice. Wild-caught trout have more calcium and iron. Farmed-raised trout have more vitamin A and selenium. But for the most part, they are nutritionally equivalent.
Despite the fact that most fish tend to be low in fat they are all nutrient rich. Make the most of the fact that you can use butter to prepare them on a keto diet. Butter and lemon are the best friends of most fish! Some other varieties that you might consider are:
A few other popular low fat fishes include:
- SEA BASS
SUSTAINABLE SOURCES OF QUALITY FISH
is a good brand to choose for canned wild mackerel. It is endorsed by Dominic D’Agostino, supported for its sustainability by Greenpeace and is easy to find. Wild Planet also produce canned Salmon, Tuna, Anchovies, Sardines and Yellow-tail. They source their tuna exclusively from pole and line catch fisheries, never using FAD purse seine or long-line gear. It’s better for the planet and better for your family. This is a great organization that deserves your support in promoting sustainable fishing. Their mission states that they endeavour to:
- Provide the highest quality, premium foods that are delicious and nutritious;
- Produce them in the most sustainable, earth-friendly ways possible;
- Protect and enhance their nutritional value;
AVOID BREADED FISH AND SUGAR-Y MARINADES!
It is really important to avoid breaded fish for obvious reasons. The best advice is to start with a raw fresh untouched product and cook from scratch. If you do want to buy ready cooked foods you must check the carbohydrate values on the packaging. Unfortunately most pre-cooked meals tend to contain some sort of either sugar or starch which immediately makes them un-usable.
Most seafood is considered to be keto-friendly, because of its very low Carb content. It is highly recommended that you include it in your diet at least once or twice a week, and experiment with different varieties. There is a whole ocean full out there!