If you are a seafood lover, then you will love this news! Crab is a delicious crustacean that is low in fat and contains only around 82 calories per 3-ounce serving. Consuming seafood provides key vitamins and minerals that support good health. For some people, there are a few drawbacks to eating crab, but for most, the benefits outweigh any nutritional risks, making crab a smart addition to your healthy eating plan.
Low In Calories To Aid Weight Loss
Crab meat is incredibly low in calories, and almost all of the calories come from protein. Roughly 80% to 85% of those calories are from protein, with the final percentage of calories from fat. This allows you to enjoy Crab Meat with some real melted butter, that only adds another 100 calories.Blue Crab = 70 calorie/3oz.
Alaska King Crab = 80 calories/3oz.
Dungeness Crab = 95 calories/3oz.
High Quality Complete Protein
Crab is a complete source of protein, which means that it supplies each of the 20 amino acids your body needs to make new proteins. A 3-ounce serving of crab meat supplies more than 16g of protein, which is important because protein in the body breaks down on a constant basis, and adequate intake of the nutrient is essential for rebuilding your muscles and tissues. Take note it you work out and lift weights!
The Cholesterol Concern
Some people worry about the cholesterol content of crab meat, so I will try to help you weigh your options. You should have a maximum of 300 milligrams of cholesterol each day, or 200 milligrams at the most if you already have high blood cholesterol.
Blue Crab = Over 80 milligrams/3oz.
Alaska King Crab = 45 milligrams/3oz.
Dungeness Crab = 65 milligrams/3oz.
Sodium Content
Too much sodium can increase your risk of stroke, heart disease, high blood pressure and congestive heart failure. Healthy adults should limit their intake of sodium to 2,300 milligrams a day or less, while individuals with heart disease, those over age 50 and African Americans should limit their intake to 1,500 milligrams or less. That said, a 3-ounce serving of crab meat contains 911mg of sodium, so just be sure to moderate your portions accordingly.
Benefits Brain & Cardiovascular Function
Crab meat supplies an impressive amount of vitamin B12, which enables the body to produce healthy red blood cells, and also supports brain function. Getting sufficient amounts of vitamin B12 can even reduce your risk of cardiovascular disease.
Creative Usage Tips
It is so easy to use Crab in recipes, as it compliments so many items. You can sprinkle chopped crab meat into a tossed leafy green salad, add it to your favorite soup or stew recipe. or combine it with some Nasoya Nayonaise, chopped onions and fresh herbs to use as a tasty & healthy sandwich filling. Sauteing crab meat with pea pods, water chestnuts and mushrooms to makes a nutritious stir-fry. You can even make a pocket in a chicken breast or fish fillet using a sharp knife, then stuff the pocket with cooked crab meat, minced garlic and spices, and bake the chicken or fish as you normally would, to create a more gourmet meal & protein boost!
-cienceofeating.com
