Healthiest and Worst Canned Fish - Buy THIS not THAT

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Best Fish for a Keto Diet:
https://www.youtube.com/watch?v=ysIgWPK7Yyw

WORST Fish to Eat on a Ketogenic Diet: https://www.youtube.com/watch?v=t2dXQVSjgYY

How Omega 3 Helps Build Muscle:
https://www.youtube.com/watch?v=g2K0ErKTcYI&t=23s

Special Thanks to my team and Nicholas Norwitz - Oxford Ketone PhD Researcher and Harvard Med Student - for working diligently on research as well!

Healthiest and Worst Canned Fish - Buy THIS not THAT - Thomas DeLauer

Have you ever wondered if canned fish is healthy? Well let me make this very simple for you. Yes. Canned fish is healthy. What I want to do with this video is I want to teach you which canned fish are the best and which ones maybe aren't as best.

The first one that is probably the most common when you think of of a canned fish is going to be sardines and tuna.

Sardines, exceptionally high in docosahexaenoic acid, DHA. 90% of the fats in our brain are DHA. Let's support this and get a good brain. Vitamin D, very high quality Vitamin D in sardines. Really no cons to speak of unless you're getting low quality ones that are in oil, so honestly, really no cons. Eight to twelve grams of fat, generally on average, very high in selenium which is super good for your thyroid. So, to be able to convert T4 into the active form of T3, revving up your metabolism.

Now let's move into tuna here. Tuna, okay. Benefits, low fat, low calorie. It's the highest protein per calorie, so you get a lot of protein, bang for your buck. Easy to get in water or brine. Again you want to get tuna in water whenever possible. Cons. You don't get tuna in its whole form. You very rarely get tuna with bone and you don't get the skin. High in mercury. Predatory fish. High in mercury. Can't overdo the tuna, plain and simple. Low fat, on a keto diet, you want some of those fats and the fats from fish are great. If you're going to eat low fat fish, you might as well just eat chicken. Now less than three grams of fat. This can be a good thing depending where you're at in your keto journey but we're going to save that for a different time.

Now we move in to anchovies, all right? Anchovies, let me preface this, are an amazing fish. Super amazing. Amazing for cooking. They happen to be stable, so you can cook them and a lot of the healthy fats remain intact. They don't denature easily. No, not a whole lot of lipid peroxidation. Sodium, if you're on keto or fasting like you want to replenish your sodium content so it's actually good there. Easy to get them whole, they are very small, so you get the bone, you get the skin. The downsides, if you're not keto, a lot of sodium. We're talking a lot, and it's very hard to find them in water. Almost all anchovies are in oil. There's a couple brands that have them in water, but it's hard to come by.

Then we have mackerel. Mackerel's really awesome stuff. It's the highest fast and the highest calorie canned fish. Very easy to get in water, in fact, you find it more in water than you do in oil because it's already so calorically dense, they don't want to be serving up a can of mackerel that's 1,000 calories. The downside? High calorie, high fat. You want to avoid king mackerel though. King mackerel is very highly contaminated. Atlantic's better. King mackerel, avoid. 100 gram serving also has 360 IUs of Vitamin D. It's one of the highest Vitamin D canned fish that you can get. Vitamin D is not just a vitamin. It's a hormone that affects belly fat, it affects your brown fat, it affects inflammation, it affects how actin and myosin glide over each other so you get a better muscle contraction and build more muscle. Very critical stuff.

Okay, oysters. My personal favorite as far as taste goes. The highest, it's the world's highest amount of zinc of any food is in oysters. Zinc is so important. We need to have a zinc balance. Tremendous for testosterone levels for men. Don't get me wrong, it's great for women too. Where it's good for women is it helps with thyroid receptor cells, so it makes it so the thyroid hormone is floating through our body, can actually bind to receptors and have a positive impact. Super important. Also very low fat, so pretty low calorie.

Low fat is also bad in some cases, right? Now what's interesting about oysters is they contain something really interest. It's a mouthful to say but it's 3,5 dihydroxy-4-methoxybenzyl. What the heck is that? It is a really interesting newly researched antioxidant. Activates different antioxidant pathways in our body but it is an antioxidant in and of itself, so very powerful at keeping the system nice and clean, okay?

Nicholas Norwitz - Oxford Ketone PhD Researcher and Harvard Med Student:
https://www.dpag.ox.ac.uk/team/nicholas-norwitz
Category
Keto Diet
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