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Feb 12, 2024 · Lobster is no exception. It gets a bad reputation for raising cholesterol levels, but that is a misconception. Lobster is a major source of important vitamins and minerals.
Jul 19, 2024 · Lobster is considered a high-cholesterol food with 124 mg per 3 ounces of cooked meat. This amount was once considered to be almost half of the recommended daily limit for healthy people and almost two-thirds of the limit for someone at risk for heart disease.
- Overview
- Nutrition
- Health benefits of lobster
- Is cholesterol from lobster bad for you?
- Potential dangers
- How to prepare it
- The bottom line
People around the world know lobster as a delicacy or luxury food.
Like shrimp, crab, and crayfish, lobster is a crustacean, a type of shellfish characterized by its segmented body protected by a shell (1).
Generally, people think of crustaceans as high cholesterol foods. However, they also have a high nutritional value.
This article explains all you need to know about the nutrition of lobster, including whether the cholesterol it contains should be a reason for concern. It also reviews the benefits and downsides of eating lobster and discusses how to prepare it.
Lobster is a low calorie food packed with vitamins and minerals.
A 1-cup (145-gram) serving of cooked lobster provides (2):
•Calories: 128
•Protein: 27 grams
•Fat: 1.2 grams
•Carbs: 0 grams
Protein-rich
Lobster has a high protein content. It’s also rich in all essential amino acids — the building blocks of protein. This means that the quality of protein lobster offers may be equal to or better than that of milk, red meat, or soy (10). Additionally, research suggests that high protein foods may aid or promote weight loss by boosting your metabolism and increasing feelings of fullness (11). In fact, your body burns more calories when processing proteins than it does when processing carbs and fats (11, 12, 13). Protein is also more efficient than carbs or fat at increasing feelings of fullness. It does this by reducing appetite-stimulating hormones and increasing levels of hormones that reduce hunger. Thus, eating protein may help with appetite control (11, 12, 13).
May promote brain and mental health
Omega-3s and vitamin B12 play an essential role in brain and mental health. For example, DHA is an important component of brain cells and is necessary for the function of the cell membrane. Studies have found that omega-3 deficiency may accelerate brain aging (14, 15). Studies suggest that people who consume diets rich in omega-3 fatty acids have a lower risk of stroke, depression, dementia, and Alzheimer’s disease (14, 15, 16). Similarly, research suggests that low vitamin B12 levels are associated with dementia, Alzheimer’s disease, and Parkinson’s disease (17). However, some studies suggest that taking vitamin B12 supplements seems to reduce the risk of dementia by 20% and improve brain function in older adults (18, 19). Thus, adding lobster to your diet may prove beneficial for your brain and mental health.
May protect against heart disease
Heart disease is the leading cause of death in the United States. To help prevent this condition, public health initiatives recommend regularly eating fish rich in omega-3 fatty acids (20, 21). Studies have repeatedly shown that long-chain omega-3s, such as EPA and DHA, have protective effects against heart disease. Fish and seafood species that provide high amounts of both — such as lobster — seem to be the most protective (21, 22). EPA and DHA may reduce the risk of heart disease in several ways. Studies suggest they may lower blood cholesterol levels and blood pressure. They may also reduce inflammation to help prevent atherosclerosis, the buildup of plaque in the arteries, which is a risk factor for stroke (21, 22, 23). One 2008 study found that intakes of 566 mg per day of EPA and DHA may reduce heart disease risk by 37% (24). In a 2010 study, participants took up to 234 mg of EPA and DHA per day, and the researchers reported that for participants who took the highest amounts, the risk of heart disease decreased by 49% and the risk of heart attack-related deaths decreased by 62% (25).
While lobster has a relatively high amount of cholesterol, this may not be a health concern. Some research suggests that cholesterol from food sources is not associated with heart disease risk (37, 38).
However, some of these studies have been lower quality, and scientists need to do more high quality studies to investigate this topic further (38).
Older studies explain that this is because your body can regulate its cholesterol production based on how much cholesterol you eat (39).
While dietary cholesterol may increase LDL (bad) cholesterol levels, it also increases HDL (good) cholesterol levels. Thus, it maintains the LDL-to-HDL cholesterol ratio and avoids increasing the risk of heart disease (37, 38).
However, this is not the case for everyone. Research has found that about one-quarter of the population is more sensitive to higher cholesterol intakes (37).
Summary
Highly perishable
Lobster is a highly perishable food that requires proper handling to avoid microbial contamination. Improper handling may lead to foodborne illnesses. However, you are more likely to get a foodborne illness from eating raw or undercooked lobster. Some of the most common disease-causing bacteria linked to improperly handled crustaceans — and raw seafood in general — are Vibrio species, Listeria monocytogenes, Salmonella species, and Shigella species (1). Symptoms associated with consuming these bacteria include diarrhea, nausea, vomiting, fever, stomach cramps, and headaches (1). Thus, it would be best to avoid consuming undercooked lobster. You may want to pay close attention to lobster handling.
Allergies
Crustaceans are some of the most common allergens that may cause severe food reactions, and lobsters are among the most allergenic (40, 41). Symptoms of an allergic reaction to lobster may range from mild to severe. In extreme cases, coming into contact with lobster may lead to anaphylaxis. This is a life threatening allergic reaction that causes your airways to narrow, making it difficult to breathe (41, 42). The protein tropomyosin is the major allergen in shellfish. The structure of this protein is similar in crustaceans and mollusks, so cross-reactivity is very likely (43). In other words, if you’re allergic to any crustacean, like lobster, you may also have allergic reactions when consuming clams, scallops, oysters, mussels, and other shellfish. The opposite is also true: If you have a shellfish allergy, you may also be allergic to lobster. There is currently no cure for food allergies. Managing an allergy requires avoiding the allergen. You may need to seek emergency treatment if you come into contact with an allergen (42).
Heavy metal contamination
As a result of water pollution, lobsters and other shellfish may become contaminated with heavy metals such as mercury, lead, cadmium, and arsenic (1). Consumption of heavy metals through foods may be detrimental to your health. It may cause brain and kidney damage and heart abnormalities and may affect babies’ brains (1, 44, 45). That said, the Food and Drug Administration (FDA) classifies lobster as a low mercury food and suggests it is safe to eat two to three servings of lobster per week (46). However, people who are pregnant or breastfeeding, as well as children, may be more sensitive to the effects of heavy metals and should limit their intake. Summary Lobsters may become contaminated with heavy metals and microorganisms that cause foodborne illnesses. They are also highly allergenic.
Lobster has a tender texture and mild flavor that pairs well with a variety of dishes.
Lobsters are usually cooked by steaming or boiling. You may also find them cut into medallions, frozen, or commercially processed into multiple products, such as canned or pickled lobster (10).
To keep your lobster on the healthier side, be mindful of preparation and cooking methods that significantly increase calorie and fat content. For example, frying lobster or mixing it with mayonnaise or butter may boost its fat content considerably.
Here’s a healthy recipe for lobster zucchini noodles that you could try.
Summary
Lobster’s texture and flavor make it easy to include in a wide variety of dishes. Boiling and steaming are two traditional and healthy cooking methods. Frying or serving it with butter or mayonnaise can increase the fat content considerably.
Lobster is a type of crustacean rich in protein, omega-3 fatty acids, vitamins, and minerals.
Adding it to your diet may be beneficial for weight loss and mental health and may help reduce the risk of heart disease and cancer.
However, lobsters are highly allergenic. They may also become contaminated with disease-causing microorganisms or heavy metals. More sensitive individuals, such as those who are pregnant, should limit their intake.
Be sure to eat fresh and fully cooked lobsters to avoid any potential bacterial contamination. If you want to keep your lobster on the healthier side, avoid dipping it in butter or mayo.
Lobster, a nutritious crustacean, offers protein, omega-3s, vitamins, and minerals, contributing significantly to a balanced diet. Including lobster in your meals can aid in weight management, enhance mental health, and help reduce the risk of heart disease and cancer.
- Khurram Pervez
Sep 24, 2018 · Is lobster good for you? Consumer Reports says this shellfish has plenty of healthy attributes—as long as you don't douse it in butter or mayo. Here, how to keep it healthy.
People also ask
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Is lobster good for Your Heart?
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It’s not as rich in omega-3 as fatty fishes like salmon and mackerel, but lobster is a lean, low-calorie source of protein with a number of vitamins and minerals, including zinc and calcium. While it is relatively high in cholesterol, Rimm says that’s no reason to be concerned.
