Protein Rich Oysters Provide the Good Fats

Oyster Nutrition: Fat

What is fat?

Fats or Lipids are either solid = saturated or liquid = unsaturated. Solid lipids contain more saturated fatty acids which are long chains of carbon and hydrogen atoms with one oxygen molecule at the end. Unsaturated fatty acids are missing one hydrogen pair and polyunsaturated are missing more. Insoluble fats in water require the liver to produce bile for digesting these bad fats.

Our bodies need fats for the digestive system to function but they can be very harmful. This is where high cholesterol comes into play, too many bad saturated fats leads to excess cholesterol which are then deposited onto our artery walls, reduces blood flow, and ultimately resulting in heart attacks and strokes.

Oyster Fat

These glorious protein-rich oysters come packing the good fats! Like olive oil, unsaturated fats provide many benefits such as reducing blood pressure and cholesterol. Most seafood are predominately protein and could not survive in cold waters if their fats were solid or saturated.

One medium east coast raw oyster, around 3.5 ounces provides 3 grams of fat. That means a dozen oysters provide 36 grams of fat. So, if you consume 1,500 calories on your weight-loss diet, you'll want between 42 and 58 grams of fat daily;, whereas a person eating 2,000 calories would consume between 56 and 78 grams of fat.

Oysters are the best source of protein with the good fats. Eat smart. #EatMoreOysters

Post 4 of 6 in the Oyster Nutrition Series

Sources: Understanding Food: Principles and Preparation, Amy Brown 2nd Edition; Macrobiotic Diet by Michio and Aveline Kushi; The Geography of Oysters: The Connoisseur’s Guide to Oyster Eating in North America by Rowen Jacobson

Oysters Pack a Protein Punch

Oyster Nutrition: Protein

What is protein?

“Prime importance” is the Greek meaning of protein. We would not exist without hydration, muscle, hair, and nails - this is why protein is necessary. I guess we would be like a sea anemone without protein…ah, bad sea joke! Shellfish and other animal products are the best source of complete proteins. Beans actually have the highest value as a protein source yet they are considered incomplete. They are incomplete because they lack some amino acids which there are 22 total. We require 9 amino acids daily in our diet.

Oyster Protein

Unlike that delicious rib-eye steak you love to grill, oysters are a fantastic protein rich food without the saturated fats. You know, the bad fats, the ones we have to diet from when we get older because of that high cholesterol and heart disease risk.

One medium raw oyster, around 3 ounces provides 5 grams of protein; so an average Gulf oyster provides around 7 grams of protein. It is recommended for an adult woman to have 46 grams of protein a day and 56 grams for men on average. That means a dozen oysters meets your daily requirements without artery clogging fats AND also provide so many more nutritious vitamins and minerals!

Protein load with these bad boys for your pre/post-workout to build your bodies’ beautiful muscles, grow gorgeous hair, and maintain that brain in the cave. Eat smart. #EatMoreOysters

Post 3 of 6 in the Oyster Nutrition Series

Sources: Understanding Food: Principles and Preparation, Amy Brown 2nd Edition; Macrobiotic Diet by Michio and Aveline Kushi; The Geography of Oysters: The Connoisseur’s Guide to Oyster Eating in North America by Rowen Jacobson