Crab for Weight Loss: Is Crab Good for Weight Loss?

Crab for Weight Loss: Is Crab Good for Weight Loss?

In my 12 years as a personal trainer, I have frequently been asked by clients about the impact of various foods on health and weight loss.

Today I am answering the question is crab good for weight loss?

Shellfish such as crab have few calories but lots of good protein and healthy fats. This makes them great to eat when you’re trying to lose weight.

When you eat foods with lots of protein, you feel full and satisfied. This can help you avoid eating too many calories which is a good thing for losing or maintaining weight.

Crab can make you feel even fuller because it has omega-3 fatty acids. These can help with weight loss more than other high-protein foods.

A study with people who wanted to lose weight found that those who ate more omega-3 fatty acids on a diet with fewer calories felt much fuller after meals than those who ate less omega-3 on the same diet.

So, without further ado, let’s take a look at the health and weight loss benefits of crab.

Crab Nutrition Facts

Shellfish in general have a low calorie content and are abundant sources of lean protein, healthy fats, and various micronutrients.

Crab shares many nutrients with other well-known seafood, but it contains lower levels of mercury compared with the likes of marlin, swordfish, grouper, and tuna.

Crab is a good source of:

Vitamin B12
Folate
Iron
Niacin
Selenium
Zinc

A 100g or 3.5-ounce serving of crab has:

Calories: 86
Protein: 5g
Fat: 1g
Carbohydrates: 75g
Calcium: 46mg
Magnesium: 45mg
Potassium: 354mg
Phosphorus: 182mg
Selenium: 1ug
Zinc: 27mg

Crab Health Benefits

Here are five health benefits you can experience from eating crab:

1. Crab for Heart Health

Shellfish are packed with good stuff that can help keep your heart healthy, like omega-3 fatty acids and vitamin B12.

Studies have shown that eating omega-3 fatty acids from fish and shellfish can make your heart disease risk lower. This is because omega-3s can fight inflammation.

In a study with 18,244 healthy men in China, it was found that those who ate more than 7 ounces (200 grams) of omega-3-rich shellfish every week were 59% less likely to die from a heart attack compared to those who ate less than 1.74 ounces (50 grams) weekly.

Also, not getting enough vitamin B12 has been linked to having too much homocysteine in your blood, which can up your risk of heart disease.

So, munching on foods with lots of vitamin B12 may help protect your heart.

2. Crab for Brain Health

The nutrients found in shellfish that benefit your heart are equally crucial for maintaining a healthy brain.

Numerous studies have pinpointed insufficient levels of vitamin B12 and omega-3 in the blood as risk factors for challenges in the brain development of children and the proper functioning of the adult brain.

Additionally, some research suggests a synergistic effect between vitamin B12 and omega-3 fatty acids, enhancing each other’s abilities to support brain health.

In a study involving 168 older adults experiencing mild mental impairment, it was observed that B vitamins slowed down the progression of cognitive issues in individuals with higher blood levels of omega-3 fatty acids compared to those with lower levels.

3. Crab for Weight Loss

Shellfish have fewer calories and higher amounts of lean protein and healthy fats, making them excellent choices for those aiming to lose weight.

Foods rich in protein help keep you feeling full and satisfied, potentially preventing overeating and aiding in weight loss or maintenance.

Moreover, fish, thanks to their omega-3 fatty acid content, might contribute to increased feelings of fullness and assist in weight loss more effectively than other high-protein foods.

A study involving overweight adults discovered that individuals who consumed higher levels of omega-3 fatty acids on a calorie-restricted diet felt significantly fuller after meals compared to those who had lower omega-3 intake on the same diet.

4. Crab for Immune System

Crab contains a significant amount of immune-boosting zinc.

This mineral is important for developing cells that form the defence of your body’s immune system.

It also serves as an antioxidant, guarding against damage caused by inflammation.

A study involving 62 healthy adults aged over 90 discovered that zinc deficiency was linked to reduced activity of specific immune cells.

Regularly including shellfish such as crab in your diet can enhance your zinc levels and overall immune function.

A single serving of cooked Alaskan king crab (3 ounces) provides 6.48 milligrams of zinc, equivalent to 59% of the daily value.

Consuming crab is a great way to meet your daily zinc requirements.

5. Crab for Muscle Building

Crab, like various other seafood options, is rich in protein. Proteins consist of essential amino acids important for the muscle-building process, also referred to as muscle protein synthesis.

Including crab in your weekly meals or considering it as a potential dinner choice can help supply you with the necessary amino acids required for muscle development and enhanced recovery.

Protein supports your body in preserving muscle mass and preventing the loss of lean body mass.

Numerous studies have indicated that consuming protein after resistance training can boost strength, increase muscle size, and decrease muscle breakdown.

Crab Meat Health Risks

Despite being highly nutritious, there are potential drawbacks to consuming shellfish such as crab.

Heavy Metal Accumulation

Shellfish can absorb heavy metals like mercury or cadmium from their surroundings.

The human body cannot eliminate these heavy metals, and their accumulation over time may lead to organ damage and other health issues.

In certain areas, studies have found that shellfish such as crab may contain cadmium levels twice the recommended daily limit for human intake.

While shellfish can also contain mercury, the levels are generally lower than those found in larger fish.

The FDA recommends that adults consume 3–5 ounces (85–140 grams) of low-mercury fish twice a week.

If your weekly shellfish intake falls within or below that range, concerns about heavy metals should be minimal.

Allergic Reactions

Shellfish rank among the top eight food allergens in the US.

While a shellfish allergy typically develops in adulthood, it can also occur in childhood.

Symptoms of an allergic reaction to shellfish include vomiting, diarrhoea, stomach pain, cramps, swelling of the throat, tongue, or lips, hives, and shortness of breath.

In some cases, individuals with a shellfish allergy may experience life-threatening anaphylactic shock, requiring immediate treatment.

Is Crab Good for Weight Loss?: Summary

Crab is packed with lean protein, healthy fats, and micronutrients.

It can help with weight loss, enhance immunity, and support brain and heart health.

However, it’s important to note that crab could potentially contain heavy metals and carry the risk of causing foodborne illness or allergic reactions.

Despite these concerns, crab can be a nutritious and tasty part of a well-balanced diet, especially for generally healthy individuals.

I always emphasise to my clients to remember that there’s no magic food that directly leads to weight loss; instead, weight loss results from maintaining a consistent calorie deficit.

Thanks for checking out is crab good for weight loss?

Keep pushing.

Speak soon.

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