Posted by Dietitians examine the nutritional value, health benefits, and downsides of eating octopus. The cephalopod octopus lives in the sea. The eight-legged squid is one of the smartest creatures in the ocean.
The octopus is also enjoyed in coastal regions around the world. Many people love it in Asia-Pacific nations like Japan and Korea, as well as in the Mediterranean countries such as Italy and Spain. This article is for anyone who has eaten octopus or is curious about what it tastes like. However, they are unsure of how healthy this seafood is. We’ll explore the benefits and downsides of eating octopus.
Types octopus
Octopus is versatile, just like many other types of seafood. Most commonly, octopus is used as a meal in the following forms:
- Fresh
- frozen
- canned
- The following are some examples of the use of
You can eat octopus raw or cooked.
Most commonly, octopus is cooked in the following ways:
- Grilling
- baking
- Steaming
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- Poaching
- Stew
- Fry
Octopus can have a completely different texture and flavor depending on what type you use and how you cook it. Some people find it difficult to eat octopus due to its chewy texture.
Many chefs swear that using frozen octopus or poaching fresh octopus slowly in a flavorful fluid at a low temperature for 90 minutes will give you a texture that is less rubbery. You may not have the time to go through such a long process. If you have canned octopus, it can be eaten immediately and plain or spiced up quickly with herbs, spices, and citrus juices.
Nutritional profile of octopus
Octopus is an excellent source of protein. It is low in fat and calories but high in amino acids, trace minerals, and micronutrients such as vitamins.
Here is the nutritional profile of 3 ounces (85 g) of octopus that was cooked by a moist heat cooking method such as boiling, braising, or stewing:
- Calories: 139
- Carbs: 4 grams
- Protein: 25 grams
- Fiber: Grams
- Fat:2 grams
- Vitamin C:275% of Daily Value (DV)
- Selenium, 139% DV
- Copper: 70% of DV
- Iron: 45% DV
- Vitamin 6: 32% of the Daily Value
- Zinc: 26% of the DV
- Niacin: 20% of DV
- Phosphorus: 19% DV
- Sodium: 17% DV
- Pantothenic Acid: 15% of the DV
- Choline: 13% DV
- Magnesium 12% DV
- Potassium (11% DV)
The final nutritional value of octopus may also be affected by the way you prepare it. A 3-ounce (45-gram) portion of dried octopus may contain up to 1,114 mg of salt, which is 289% higher than the fresh cooked octopus. The octopus in cans is often packed in oil, which means it’s higher in fat.
The octopus will have more fat and calories if it is deep-fried than if the seafood has been roasted, poached, or stewed. Octopus, prepared in any way, is a rich source of nutrients such as selenium and vitamin B12, which are essential for body functions like the formation of red blood cells, DNA synthesis, and fighting harmful oxidation.
Although octopus does not contain as much fat as salmon or tuna, it is high in Omega-3s, Docosahexaenoic Acid (DHA), and EPA. These nutrients are considered heart-healthy because they can reduce inflammation and protect against heart disease. This series simplifies nutrition to its most basic facts and offers solutions to the most common meal preparation stressors.
The health benefits of eating octopus
Octopus is a key ingredient in many culinary and cultural traditions. Octopus is a great addition to a balanced and nutritious diet. Octopus has many health benefits.
It’s lean protein.
Lean proteins are low-calorie, fat, and cholesterol sources of protein. Octopus is a lean protein that packs more than 25 grams per serving. Although octopus contains a good amount of cholesterol—about 82mg per serving—it is still less than squid or shrimp.
Research on the relationship between dietary cholesterol, heart disease, and other diseases has also begun to change. Unlike what was believed in the past, eating foods rich in cholesterol, such as eggs or seafood, may not raise blood cholesterol levels. It turns out that eating a lot of lean seafood, even if it contains some cholesterol, may improve your heart health.
Unsaturated fats are a rich source of healthful unsaturated fatty acids.
Healthy unsaturated omega-3 fatty acids in octopus can help prevent heart disease. But their benefits do not stop there.
The consumption of fish and octopus, which are rich in omega-3 fatty acids, has been shown to reduce the risk of certain cancers and improve cognitive function. It also promotes a healthy microbiome. The microbiome is the group of bacteria that live in our intestines. The microbiome is important for immunity, inflammation, and disease prevention.
Antidepressant properties may be present.
Omega-3s found in seafood and octopus have another interesting property: they may help reduce the symptoms of major depressive disorder.
Research shows that those who consume moderate amounts of seafood, but not necessarily a lot of it, tend to score better on depression measures. It appears that the ratio of omega-6 to omega-3 fatty acids in the blood also plays a role. Although a diet high in omega-3s found in seafood is linked to reduced depression, the evidence for omega-3 supplements treating depression has not been established.
It’s not only the omega-3s that make octopus have antidepressant potential. In one study, the concentration of 12 antidepressant nutrients was analyzed, including vitamin B12, omega-3 fatty acids, selenium, iron, zinc, and more. Octopus was ranked sixth on the list of antidepressant foods.
The downsides of eating octopus
Octopus is an excellent source of protein and has been a staple in many diets since ancient times. Some people are allergic to octopus. Shellfish is one of the allergens. Some people avoid eating octopus because of ethical considerations. Others are worried about the sustainability of the way octopus has been caught or raised, while others worry about ethics.
You should also consider your health if you regularly eat octopus.
Salt is high in Octopus
Even without adding additional salt to the cooking process, one serving of octopus can contain up to 25% of the daily value (DV) for salt. Some people may not have much cause for concern. Salt-sensitive people may experience a rise in blood pressure and a higher risk of heart disease.
Fried foods can cause high blood pressure and heart disease.
Deep-frying octopus has become a popular way to cook it. Fried foods have been linked to negative health outcomes such as high blood pressure and heart disease.
Mercury exposure is a danger.
Octopus is a type of seafood that can be contaminated by heavy metals such as mercury or arsenic.
Research suggests that metals are concentrated in the digestive tissues of sea creatures. Avoiding these tissues can help you limit your exposure to metals when eating octopus. Researchers have observed polycyclic aromatic hydrocarbons, a class of carcinogenic pollutants, in octopus. However, the concentrations vary depending on the location where they lived.
The people at greatest risk of exposure to mercury, including pregnant women, people who are breastfeeding, children, and those who consume a lot of seafood, should exercise extra caution. They may choose an octopus that is less likely to contain contamination. Learn more about how to choose more sustainable meat by clicking here.
The bottom line
Octopuses are a nutritious food, rich in nutrients that support human health. Keep in mind, if you choose to include octopus in your diet regularly, that it contains more salt than other animal proteins. It is also at risk of becoming contaminated by heavy metals due to ocean pollution. When consumed in moderation, using healthy cooking methods, and as part of a balanced diet, octopus can have many benefits, including reducing.
Credit: The Web Health & Drugs Discussion Forum