On average, each American consumed just over 4 lbs. of shrimp in 2009, according to the National Oceanic and Atmospheric Institute Fisheries Service, but confusion about its nutritional benefits or drawbacks might dissuade dieters from including them in diets. Shrimp's quick cooking time and relatively easy preparation make it a flexible food for people with busy schedules and differing tastes.
Basics
Wild-caught shrimp typically have superior flavor and texture, but farm-raised shrimp are more affordable and readily available than the wild varieties. Unless you live on the water, and next to a fishing colony, the shrimps you buy are either frozen or recently defrosted. Unlike fish, shrimp don't suffer from previous freezing, and proper freezing allows safe consumption of the perishable product far from open bodies of water.
Nutritional Data
A 3-oz. serving of breaded and fried shrimp has 206 calories and over 10 g of fat. In contrast, a 3-oz. serving of steamed or boiled shrimp has 101 calories and just under 1 1/2 g of fat. Shrimp does contain sodium--81 mg per 3-oz. portion. When you ingest fewer calories than you expend each day, you will lose weight. Supplementing shrimp with fresh vegetables and whole grains helps you avoid dietary boredom and a high food bill.
Preparation
Shrimps are low-fat and low-carbohydrate sources of protein that fit in a reduced-calorie diet, but slathering them in cream sauces or battering and frying them in butter quickly ups the calorie count in meals. Luckily, fresh shrimp need little adornment; a squeeze of lemon and some tomato-based cocktail sauce works well. You can saute shrimp in some olive oil, add some garlic, sun-dried tomatoes, olives, lemon zest and some grated Parmesan if you want bold taste without added saturated fat. Shrimp grilled in their shells retain moisture better than shelled ones and have more flavorful flesh.
Cholesterol
Shrimp has little fat, yet it does contain cholesterol, so you might wonder if you should include it in a low-fat, heart-healthy diet. The American Journal of Clinical Nutrition analyzed studies performed about the relative effects of shrimp on low-fat diets as compared to other cholesterol-rich foods such as whole eggs and concluded that eating shrimp increases the "good" HDL type of cholesterol ratio to "bad" LDL type of cholesterol, and so it is an appropriate choice for inclusion in heart-healthy diets.
References
- U.S. Department of Agriculture: Build Healthy Base
- American Journal of Clinical Nutrition; Effects of shrimp consumption on plasma lipoproteins; E De Oliveira e Silva, et al.; 1996
- National Oceanic and Atmospheric Administration: U.S. Seafood Consumption Declines Slightly in 2009; September 2010
- "Joy of Cooking"; Irma von Starkloff Rombauer, et al.; 1997
- American Heart Association: Healthier Preparation Methods for Cooking
- U.S. Department of Agriculture: Nutrient Data Laboratory
Member Comments