We’ve all
heard that eating lots of fish is a healthy way to lose weight.
They’re low in calories and saturated fat. They’re an excellent source
of protein, vitamins, and minerals. And most importantly, they contain
omega-3 fatty acids which can reduce the risk of heart disease.
Of course, some fish—like herring, mackerel, and salmon—contain more
omega-3 fatty acids than others—like flounder, halibut, and trout.
So losing weight with fish, especially those high in omega-3 fatty
acids, is a no-brainer, right?
Wrong.
There's
Something Else You Should Know
A serious concern with fish is the polluted water they swim in. They
can become contaminated with mercury and polychlorinated biphenyls
(PCBs).
So when you eat fish to lose weight, these dangerous substances can be
passed to you. At high levels, mercury can cause heart, autoimmune, and
nervous system problems.
PCBs can cause cancer.
But not all fish have the same levels of mercury and PCBs. That’s
because smaller fish don’t accumulate as many environmental poisons as
larger fish.
And wild fish accumulate less than farmed fish.
So exactly which fish are safe in your diet and how much can you eat?
You should talk to your doctor for the latest information.
But I also use an interesting tool, the “Mercury Calculator,” from the
National Resources Defense Council at
http://www.nrdc.org/health/effects/mercury/index.asp
Here’s
How It Works
On the nrdc.org website, click the calculator icon marked “Mercury
Calculator” near the bottom of the page on the left side.
Then type in your weight and check off the kinds of fish you ate the
prior week. (I like to use it before I eat seafood or fish. That way, I
can avoid potentially harmful levels of mercury.)
For each type of fish or seafood, choose the number of portions you ate
and whether they were small, medium or large.
Then the calculator estimates your average daily mercury dose and tells
you if you’re within the EPA “Safety Zone.”
Naturally, it’s only an estimate. Your actual intake of mercury will
vary.
If you want a more accurate reading, you can ask your doctor about
giving you a blood mercury test.
But if you eat fish or seafood on a regular basis, the “Mercury
Calculator” may give you a way of knowing if you’re putting your health
at risk.
Which
Are The Safest Types Of Fish To Eat When Losing Weight?
According to the nrdc.org website, you should avoid eating fish with
the highest levels of mercury such as shark, swordfish, and orange
roughy.
The site also lists those fish high or moderate in mercury and gives
you a recommendation on how many servings to eat per month.
For example, grouper is high in mercury. The website recommends eating
three servings or less per month.
Finally, there is a group of fish with the least amount of mercury. I
didn’t see any warnings on limiting consumption of most of those types
of fish.
For example, pollock, trout and whitefish didn’t have any warnings as
far as I could see. But you may want to recheck just to be sure.
So
Is It Healthy To Eat Fish While Losing Weight?
It seems like the answer is a qualified yes. Just make sure you know
the risks.
And above all, consult your doctor if you have any questions or health
concerns about losing weight with fish.
Important Disclaimer:
This information is provided for educational purposes only. It’s not
medical advice and it’s not a substitute for any advice or treatment
from your physician. Always see your physician before starting any new
weight loss plan.