In today’s video, we are going to talk about Squid and Diabetes.

Squid is popular seafood all over the world. It’s cheap, versatile, and tasty. It can be grilled, seared, boiled, braised, and even eaten raw as sashimi. One of the most popular preparations of squid is chopped, breaded, and fried. This is popularly referred to as calamari, though the term ‘calamari’ technically encompasses any squid eaten as food. Fried calamari has more calories than most other preparations of calamari.

Animal products are the only dietary sources of cholesterol. Unlike some other animal products, squid is low in saturated fat. Saturated fat and trans fat are typically cautioned against for those with high cholesterol by health professionals. When squid is fried and made into calamari, its total fat and possibly its saturated fat content goes up. In essence, what is otherwise a relatively healthy food can be made quite unhealthy.

A 3-ounce serving of uncooked squid contains around 198 milligrams of cholesterol and 13.2 grams of protein along with 0.3 grams of total saturated fat. It also contains healthy fats: 0.09 grams of monounsaturated fat, and 0.4 grams of polyunsaturated fat. The American Heart Association recommends eating no more than 5-6 percent of your total calories from saturated fat per day if your aim is to lower your “bad” cholesterol levels, called low-density lipoprotein (LDL).

They also advise reducing or avoiding trans fats. The FDA has determined that trans fats from partially hydrogenated oils (PHO) are not Generally Recognized As Safe (GRAS), and are currently making an effort to have food manufacturers fully remove PHOs from food. It’s recommended to consume more unsaturated fats including monounsaturated and polyunsaturated. These fats can help raise your levels of high-density lipoprotein (HDL), the “good” cholesterol. HDL can help flush out the bad LDL.

For patients with diabetes, a poor diet can easily cause nutritional imbalance and affect blood sugar control. Doctors suggest that in winter, patients with diabetes may consider squid as the main dish. Now let’s learn about how to eat healthy squid.

Health benefits of squid.

Squid meat has a pale, translucent white color, a chewy texture, and an umami taste. Yummy yes, but does it have any health benefits? Loads, say dietician Geeta Shenoy. For the uninitiated, here is a nutritional upshot of squid. Squid is a mollusk belonging to the shellfish family, and they come in four varieties: black, white, hard shell and red. It is high in protein, minerals and low in calories. This makes squid or calamari a highly nutritious meal.

Squid is great for those who want to up their protein intake without compromising on their calorific goals. A 100gm serving of squid only has 75kcal – 85kcl of calories, says the dietician. But fans of batter-fried calamari rings don t be fooled; the calorific value might go up if you deep fry it. A 100gm serving of squid also has a good amount, approximately 15.5gm 16. 1gm, of protein. All you carb-fearing protein junkies and those on a keto diet can include squid in your diet because it has no carbohydrates.

A good source of vitamin B 12 and B6 . Your body needs B 12 for neural health and blood health and vitamin B6 for protecting your heart from strokes. This gives you a good reason to eat squid since it abounds in both these nutrients.
Selenium and Vitamin E Squid has good amounts of selenium and Vitamin E. Selenium, which is present in a minute quantity in the body, works with vitamin E in the promotion of normal body growth and fertility. As an anti-oxidant, it is believed to play a role in the fight against cancer and can help to inhibit the growth of tumors.

No cholesterol worries As most shellfish, squid also has high amounts of dietary cholesterol. But that shouldn’t keep you from eating it. It is very low in fat, and the cholesterol is poorly absorbed from it. Moreover, several studies have shown that eating shellfish tends to lower, not raise, blood cholesterol levels.

Sources: https://www.healthline.com/health/high-cholesterol/squid-cholesterol, http://www.baybestseafood.com/plus/view.php?aid=44 />==================

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