Avoid These Fish On Keto: High-Carb Swindlers

Fish and seafood are great foods to eat on a keto diet. They are naturally lean, high in protein, and contain healthy Omega-3 and Omega-6 fatty acids. However, not all fish are created equal when it comes to keto. To stay within the keto macronutrient ranges, it's best to opt for fatty fish like salmon, mackerel, and tuna.

Salmon is fatty and high in omega-3 fatty acids

Salmon is an excellent choice for those on a keto diet. It is fatty and high in omega-3 fatty acids, which makes it a versatile and nutritious option.

Salmon is a fatty fish, and its high-fat content makes it a good choice for the keto diet, which emphasises consuming high-fat, low-carb foods. The keto diet is a low-carbohydrate, high-fat diet that puts the body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. Salmon, especially wild salmon, has a robust, buttery flavour and is versatile in keto recipes, from breakfast to dinner.

Salmon is not only keto-friendly but also offers numerous health benefits. It is rich in omega-3 fatty acids, which have been linked to improved brain health and a reduced risk of disease. Omega-3 fats have also been associated with lower insulin levels and increased insulin sensitivity in overweight individuals. Additionally, salmon is a good source of B vitamins, potassium, and selenium.

When choosing salmon for the keto diet, it is generally recommended to opt for wild-caught or king salmon as they have the highest content of nutrients and are not treated with antibiotics like farmed salmon. While canned or smoked salmon may have slightly lower omega-3 levels, they are still excellent sources of protein.

There are many ways to prepare and enjoy salmon on a keto diet. It can be grilled, broiled, or baked, and paired with healthy fats like olive oil and vegetables. For a simple option, brush a salmon fillet with olive oil and sprinkle it with salt and pepper. You can also try more elaborate recipes like keto fish cakes made with salmon, eggs, and almond flour, or a garlic butter salmon with butter, parmesan cheese, garlic, and parsley.

In summary, salmon is an ideal choice for those following a keto diet. Its high-fat content and omega-3 fatty acids make it a nutritious and versatile option, and its rich flavour makes it a delicious addition to any keto meal plan.

Farmed Arctic Char is a good, sustainable alternative to salmon

Salmon is a popular choice for those on the keto diet, as it is a fatty fish that's high in omega-3 fatty acids and offers a lot of versatile fish dish options. However, it is always better to opt for wild, fresh-caught salmon or king salmon instead of farmed salmon. This is because farmed salmon is treated with harmful antibiotics during the manufacturing process, and fresh, wild-caught salmon has a higher content of nutrients.

If you're looking for a good, sustainable alternative to salmon, consider farmed Arctic Char. Here's why:

Sustainability

Arctic Char is a more sustainable choice when compared to farm-raised salmon varieties. According to the Monterey Bay Aquarium Seafood Watch, Arctic Char gets a "Best Choice" eco-rating, while their ratings for farmed salmon range from "Good Alternative" to "No, Thanks". Arctic Char is mostly raised in tanks and raceways onshore, which discharge less pollution and are less likely to let fish and parasites escape than the open net pens typically used for farming salmon.

Health Benefits

Like salmon, Arctic Char is a great source of healthy omega-3 fatty acids, which are associated with heart and brain health. It is also loaded with B3 and selenium, while providing significant amounts of iron and copper. B3 is important for metabolizing food into usable energy, while selenium boosts heart health and thyroid function.

Taste and Texture

Arctic Char has a mild flavour and delicate texture, making it an adaptable protein option for any meal. Its taste is similar to salmon, so if you like salmon, you will likely enjoy Arctic Char as well. It is also easy to prepare using multiple cooking methods such as baking, broiling, or searing.

Cost

Arctic Char is far less expensive than wild-caught salmon, and even some farmed salmon varieties. This means that you can buy better-quality fish for a lot less money than premium wild-caught salmon.

In summary, if you are looking for a sustainable, cost-effective, and delicious alternative to salmon, Arctic Char is an excellent option that provides many of the same health benefits.

Shrimp is low-carb and high-protein

Shrimp is a versatile food that can be cooked in several ways. It is a good source of protein and is low in carbohydrates, with under 1 gram per 3-ounce serving. Shrimp is also a good source of phosphorus, vitamin B12, calcium, iron, magnesium, potassium, zinc, selenium, and omega-3 fatty acids.

Shrimp is an ideal choice for those trying to lose weight as it is low in calories and packed with nutrients. However, it is important to be mindful of how shrimp is cooked, as preparing it in a deep fryer or adding it to a creamy sauce can add excess calories and fat.

Shrimp is also a good option for pregnant women as it contains almost no mercury and provides vital nutrients such as iron, B12, calcium, zinc, choline, and protein. These nutrients help prevent anemia and bone loss during pregnancy while supporting tissue and brain formation for the fetus.

In addition, shrimp may also promote heart and brain health due to its content of omega-3 fatty acids and the antioxidant astaxanthin. While shrimp is high in cholesterol, newer research suggests that it is the saturated fat in the diet that raises cholesterol levels in the body, not necessarily the amount of cholesterol in the food.

Overall, shrimp is a healthy food that can fit well into a balanced diet, especially for those following a keto diet.

Flounder is a lean, mild-flavoured fish

Flounder is a versatile fish that can be cooked in a variety of ways, including baking, frying, and grilling. It is often described as having a light and buttery flavour, with a tender and flaky texture that melts in your mouth.

When it comes to nutrition, flounder is an excellent source of omega-3 fatty acids, which are known to lower cholesterol levels and promote heart health. Additionally, the omega-3 fatty acids in flounder can help alleviate symptoms of depression or mood disorders and improve blood flow to the brain, reducing the risk of neurodegenerative diseases.

Flounder is also a good option for those on a keto diet, as it is low in carbohydrates and a good source of protein and healthy fats. A 100-gram serving of flounder typically contains 12 grams of protein and 2 grams of fat.

One popular way to prepare flounder is by breading and baking it. For example, a keto-friendly option is to coat the fish with a mixture of almond flour, parmesan cheese, and spices, creating a delicious and crispy crust while keeping the dish low in carbohydrates.

Overall, flounder is a nutritious and tasty option, especially for those who prefer a milder-flavoured fish, and it can be easily incorporated into a keto diet.

Mackerel is one of the world's fattest fish

Mackerel is one of the world's fattiest fish. It is a rich source of omega-3 fatty acids, which most adults are not consuming enough of. In fact, just one fillet provides 2990-2991 mg of omega-3 fatty acids. This is more omega-3 than the majority of other oily fish, and mackerel is very affordable too.

Mackerel is also an excellent source of protein, providing 19-20.8 grams of protein per 100-gram serving. It is a complete protein, meaning it includes all nine essential amino acids.

Mackerel is also a good source of vitamin B12, selenium, and vitamin D. A cooked mackerel fillet provides 279% of the RDI for B12. Selenium is an essential mineral that plays a role in antioxidant function, immune system health, and regulating thyroid hormones. Vitamin D is crucial for good health, and most people get insufficient amounts of it.

Mackerel is also high in calories, with 205 calories per 100-gram serving, most of which come from fat. It is also a source of minerals like magnesium, phosphorus, and zinc.

Mackerel is an important food fish consumed worldwide. It is often compared to tuna because they share many characteristics, but mackerel is smaller, oilier, and has a milder taste. It can be grilled or roasted with olive oil and lemon, or cured with salt and rice wine vinegar.

However, mackerel preservation is not simple, and the flesh spoils quickly, especially in the tropics, so it should be eaten on the day of capture unless properly refrigerated or cured. Some species of mackerel, such as king mackerel, are also high in mercury and should be avoided during pregnancy.

Frequently asked questions