Said the tilapia to the hamburger: I’m healthier than you are!
Sometimes it’s confusing to sort out all the health information we’re bombarded with on a daily basis. Last year tilapia was taking a beating because of slightly higher levels of Omega 6 fatty acids. One creative writer went so far as to suggest that if you were going to eat this fish, you may as well load up on “bacon, hamburgers or donuts”. So let’s take a look at what the experts have to say, shall we?
Omega 3 Fatty Acids in Farm Raised Fish
When asked about the differences in omega-3 fatty acid levels in farm raised vs. wild fish, The American Heart Association stated that some fish have higher omega-3 fatty acid content, regardless of whether they are farmed or wild. They also explained that this can be affected by a number of environmental factors including temperature and food source. From their website:
Regardless of the difference, the American Heart Association recommends eating fish at least twice a week, especially species high in omega-3 fatty acid such as salmon, mackerel, herring and trout, regardless of whether they are wild or farmed.
What About Omega-6 Fatty Acids?
Again, trusted source American Heart Association counsels us not to worry about eating too much omega-6 fatty acids. They do warn against eating too much of any one kind of fat, even the good stuff, because of the caloric content.
The Open Letter in Defense of Tilapia
In July of 2008 the attack on tilapia became so vicious that Sanford Research, USD put William S. Harris, PhD, FAHA and Sr. Scientist and Director of their Metabolism and Nutrition Research Center on the case.
In his defense of tilapia and other low-fat fish, he noted the following:
- Our omega-3 needs can also be met by eating less-oily (lower-fat) fish more often.
- Tilapia and catfish are examples of lower-fat fish that have fewer omega-3s than the oily fish listed above, but still provide more of these heart-healthy nutrients than hamburger, steak, chicken, pork or turkey.
- Since they are also relatively low in total and saturated fats and high in protein, they clearly can be part of a healthy diet.
- US Department of Agriculture statistics indicate that farmed tilapia and catfish contain somewhat more omega-6 fatty acids than omega-3.
- Most health experts (including organizations such as the American Heart Association and the American Dietetic Association) agree that omega-6 fatty acids are, like omega-3s, heart-healthy nutrients, which should be a part of everyone’s diet.
So why the bad press? It’s hard to say, but the scientists seem to be at odds on this topic. A story on About Seafood from the same month last summer delves into the motives and circumstances surrounding the media feeding frenzy on tilapia.
Bottom Line: Tilapia is Good Fish!
If it’s good enough for the American Heart Association, it’s good enough for me. Besides, have you eaten tilapia? And have you also eaten a big greasy burger? No offense to beef - I love it - but you can feel the difference in your body when you eat something lean vs. fat.
If you don’t trust the experts, put it to the common sense test. Tilapia passes mine!
