A number of academic researchers and medical professionals recently said that tilapia and catfish are still good menu choices when it comes to efforts to prevent heart disease, even though they have relatively less of some oils that carry health benefits.
Tilapia has long been popular among Filipino/Americans and members of other Asian/American communities, as well as Latino/Americans. Catfish is widely popular among various ethnic groups.
William S. Harris, PhD., of the Sanford School of Medicine at the University of South Dakota, recently issued the statement on the health benefits of tilapia and catfish. A number of Harris' colleagues at institutions ranging from Harvard University to the University of California at San Francisco signed on in agreement.
The statement came after recent reports that relatively low-fat and less-oily fish such as tilapia and catfish are unhealthy, according to the Harris.
Many medical professionals and researchers recommend eating fish — especially oily varieties — at least twice a week as an aid in the prevention of heart disease. Fish is generally low in total and saturated fats, high in protein and essential trace minerals, and contains long-chain omega-3 fatty acids, which are generally considered beneficial. Oily fish rich in omega-3s include salmon, trout, albacore tuna, sardines, anchovies, mackerel and herring.
Harris and his colleagues noted that Omega-3 acids can also be obtained by eating less-oily, lower-fat fish such as tilapia and catfish more often. They said that tilapia and catfish are examples of lower-fat fish that have fewer omega-3s, but still provide more of these heart-healthy nutrients than hamburger, steak, chicken, pork, or turkey.
A three-ounce serving of tilapia or catfish will typically provide more than 100 milligrams of the long chain omega-3 fatty acids. That's about the average daily consumption of those beneficial fatty acids for individuals throughout the U.S., according to Harris. Tilapia and catfish are also relatively low in total and saturated fats and high in protein, he added, which makes them better choices than most meat alternatives.
Sam Hassan is a writer for the L.A. Garment & Citizen.
Photos from Wikimedia Commons and www.aboutseafood.com
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