Since keto became so popular, people have all sorts of doubts regarding what they can eat, and what they cannot. One of the hottest contenders that people have doubts over is fish. Can seafood be a part of the keto diet? If so, then how should the fish be cooked to make it keto-friendly? If you are someone who has these doubts, then read on to find out about what is the best fish to eat on a keto diet. We will take a look at different fishes and the nutrients they provide, along with a few small recipes that are keto-friendly.
Benefits of Having Fish On a Keto Diet
- Since they are high in protein and omega-3 fatty acids, they are perfect for the ketogenic diet.
- Opt for fatty fish if you want to substitute fish as your staple food source. You can use less fatty varieties if you wish to utilize fish to add more nutrients to your diet.
- Canned sardines that have their skin and bones intact tend to be healthier as they contain more calcium. However, if you haven’t had a lot of fish, it is better to go for the skinless variety as it has a less pronounced taste.
- Fatty fishes are red in color, while most non-fatty fish are white in color, such as cod, tilapia, and catfish.
- Fish are a great source of vitamin D and magnesium, both of which are vital to your body.
- Getting sufficient omega 3 is essential for your mental health as it helps prevent a plethora of mental illnesses.
- Omega 3 also helps in lowering inflammation and symptoms of autoimmune diseases.
What are the Best Fish to Eat on a Keto Diet?
When you get seafood, make sure you go for wild fish rather than farmed fish, as they tend to be healthier. Salmon is rich in omega 3 acids, much like every other fish out there, meaning that it is excellent for your body. They help promote the health of your cardiovascular system by lowering the risk of heart disease, stroke, and other ailments. Furthermore, they help reduce the triglycerides in your blood and even aid in lowering your blood pressure. Moreover, they also help raise the level of healthier HDL. King salmon contains one of the highest quantities of omega 3 in fish, whereas canned salmon contains fewer healthy acids and fats. Smoked salmon with scrambled eggs is a great keto breakfast option that all dieters must try out.
Sardines are an oily variety of fish, and hence contain a lot of Omega 3 fatty acids, just like salmon. Therefore, they are an excellent superfood for people struggling with autoimmune diseases. They also help in the fight against ailments such as arthritis, lupus, Crohn’s, psoriasis, and even MS. If that wasn’t enough, sardines are also high in vitamins and minerals. A small can of sardines contains up to 23 grams of protein and 11 grams of fat. While sardines in oil might look to be better while you are on a keto diet, it is quite the contrary. The healthier option is having the sardines stored in water as they contain more natural Omega 3 oils. Also, always check the label to ensure that you know the oil used to preserve the fish is high-quality and not sub-standard.
Mackerel, too, is a fatty fish rich in omega-3 fatty acids, much like salmons and sardines. They also serve as great sources of protein, because a fillet of mackerel can contain up to 17 grams of protein and 16 grams of fat. As they are rich in proteins and fats, they make a great keto meal for dieters due to their low carb content. The Spanish and King Mackerel tend to have higher mercury levels compared to Atlantic Mackerels. Therefore, if given a choice, people should opt for the Atlantic variety. Since they are an inexpensive and delicious fish, dieters should try to add mackerels to their diet when on keto. Omega 3 found in mackerel also helps in fighting depression, anxiety, improving symptoms related to ADHD, and even lowers the risk of brain issues, such as Alzheimer’s and Dementia. The best way to have mackerels is either by grilling or smoking them.
Since tuna are comparatively higher on the food chain due to them being predators, they might contain mercury in significant amounts. While that does not mean you have to exclude tuna from your diet, you do need to be careful while purchasing this fish. Also, try to limit your consumption to twice a week. Tuna contains a large amount of Omega 6, making it great for your heart and being rich in B-complex vitamins, phosphorus, potassium, magnesium, and selenium.
They are a type of small, foraging fish mainly found in salty waters in large schools. Since they are always seen with large companies, they are also caught in large quantities. There are over a hundred different varieties of anchovies worldwide, and they are traditionally not raised in fish farms. Since this fish is caught directly in the wild, they are very healthy and highly sustainable. Anchovies are famous for their unique flavor and oiliness, which will make you either love or hate them. They are so keto-friendly that they can be eaten as a snack out of the can while on a keto diet.
Other than being rich in Omega acids, trouts are also full of B-complex vitamins such as potassium, magnesium, phosphorus, and selenium. All these vitamins help in aiding tissue growth, promote bone health, and enable the optimal functioning of your kidneys. If that wasn’t enough, trouts contain over 986 mg of omega 3 acids in every 100 gms, making them super healthy. As they are farmed, they can be found all around the year. However, make sure you check the label so that you are aware of chemical contamination. In contrast, due to improvements in farming, farmed trouts are healthy and rich in vitamin A and selenium.
Though fish might not be a great source of fat, they are super keto-friendly as they contain a sleuth of other nutrients and vitamins. Also, remember to cook fish using butter and lemon so that they taste good and take up more fat. One of the best things about seafood is that it is quick and easy to cook. Therefore, if you are on a busy schedule and don’t have a lot of time to prepare, fish can act as your savior while on a keto diet.