Good for You, Good for Our Earth

April showers bring May flowers, however spring on Canada’s west coast also means the start of Spot Prawn season!

“All animals are equal, but some are more equal than others.” So claimed Napolean the pig, the key figure in George Orwell’s classic novel “Animal Farm”. Napolean didn’t know it then, but he could well have been preaching on the differences between farmed and wild-caught shrimp.

Traditional aquaculture much like other types of farming practices, traces its roots back thousands of years. These early shrimp farmers developed a balanced ecosystem where small numbers of shrimp coexisted in ecological harmony with other fish species. This type of early fish farming could yield approximately 450 pounds of shrimp per acre in a good year. Today, due to high global demand for shrimp, rice fields, salt beds and fishponds have been converted to industrial shrimp farms. According to a report done by the US environmental organization Food & Water Watch, today’s corporate run shrimp operations can produce as much as 89,000 pounds / acre. That’s 200 times more shrimp per acre then the small traditional aqua cultures. As with many other industrial animal farming operations, our ability to purchase this low cost food comes with hidden costs to our health and the environment.

In order for these industrial-scale shrimp producers to have ‘healthy’ farms, they rely on large doses of antibiotics and pesticides to reduce the numbers of diseases and parasites forming from overcrowded shrimp pools. Although it is illegal for North American shrimp farmers to use antibiotics to control disease, it is not illegal in many other parts of the world. Most of the shrimp found in restaurants and grocery stores is mass produced by numerous overseas suppliers. We rarely know where the shrimp we are eating is being farmed. The result is we ingest an invisible shrimp cocktail of chemicals. The public, as well as the Canadian government would love to put a stop to the import of these illegal food products, however Canadian Food Inspection Agency (CFIA) only has adequate human resources to inspect five percent of imported shrimp that is actually imported.

In the past 10 years, antibiotic-resistant Salmonella from fresh shrimp farms in Asia has been suggested as a possible cause of a number of salmonella outbreaks. As a result, Thailand has officially banned the use of unsafe antibiotics in aquaculture. Has this solved the problem of imported toxic shrimp? An excellent investigation on Shrimp farming conducted by students from UBC’s Graduate School of Journalism,  found that as recently as October 2010 shipments of shrimp from Thailand were turned away at our Canadian boarders for containing nitrofuran, an antibiotic shown in animal studies to have carcinogenic properties.

The news is not all bad though. According to David Suzuki’s Sustainable Seafood Guide, wild Spot Prawns caught in Canadian Pacific waters are a sustainable choice. Sustainable spot prawns are caught by trap to minimize the environmental damage inflicted by net fishing which can inadvertently catch and kill many other marine animals along with the intended prawn catch. Because they are wild, one does not have to worry about chemical contamination such as antibiotics, and due to their low level on the food chain, they contain very little if any mercury and are safe enough for even pregnant women to enjoy 2-3 times per week.

What about Cholesterol??

Long before we worried about possible environmental toxins in shrimp, many people were concerned about the ‘high’ cholesterol content of many shellfish. Although many food types such as dairy products, egg yolks, beef, poultry and shrimp contain cholesterol, these foods may in fact not influence a person’s blood cholesterol as much as we once thought.

Cholesterol, a type of fat made in our liver and the liver of all animals actually has important cellular functions and is a key component in our bodies’ formation of steroids such as testosterone and vitamin D. This makes it essential for all animal life. It is the body’s excess cholesterol that can over years build up in blood vessels and restrict blood flow to such critical organs as the heart and brain, that contributes to an increased risk of heart attacks or strokes.

Although it was once believed that diets high in cholesterol contribute to this risk, it is now clear that it is not the amount of cholesterol we eat but the amount and type of fat we consume especially trans- and saturated fats, that affects our blood cholesterol levels the most. Saturated fat is present in full fat dairy products, animal fats, some oils and chocolate. Trans fat is most often found in hydrogenated vegetable fat such as certain margarines, and is in many processed and baked goods.

So what does the medical community recommend? As with many recommendations they may differ slightly depending on the organization or country. While the Canadian Heart and Stroke Association does not suggest limiting cholesterol intake, other agencies such as the Mayo clinic in the US recommends less then 300 mg of dietary cholesterol per day. No matter who’s guidelines you choose to follow, with the average 75 g serving of cooked shrimp containing only 150 mg of cholesterol per serving and less then one gram of fat, lucky for us, they are still a healthy choice!

Although your cholesterol levels should be monitored by your doctor and may require medical treatment if elevated, most otherwise healthy people with high cholesterol can manage their levels with diet and exercise and do not need to be on cholesterol-lowering medications.

Current guidelines do recommend medical treatment for individuals who may not have heart disease but who have significant risk factors for developing it. These include individuals who have high blood pressure, diabetes, or who smoke. Aggressive medical treatment is also recommended for individuals with known heart disease or who have already suffered a heart attack.

Regardless of your cholesterol levels, a healthy diet can include certain cholesterol-containing foods. In this context, Spot prawns caught in the Canadian Pacific by trap, with their low fat, high protein and delicious taste are an excellent choice that fits well in to a healthy diet. Remember- moderation is still key, so rather than reaching for that extra serving of prawns, add an extra scoop of veggies to your plate. Your health and our oceans will be thankful for it!

Written by: Lori Petryk, RD, MSc, & David Hadley MD

Lori can be seen weekly hosting “Good for You, Good for Our Earth” a nutrition and sustainable food segment on SHAW TV.  Dr. David Hadley is an Emergency Physician in Calgary Alberta.

See: www.goodforyouandearth.com

What is a health conscious and environmentally responsible person to do when searching for nutritious high protein foods to help fight the battle of the bulge?

In the early 90’s, the high protein diet craze grabbed peoples’ attention when dieters on the Atkins diet claimed that they could actually ‘stick to their diet’, and not feel hungry. Many who had tried to diet, but had failed due to hunger trumping willpower, jumped on the bandwagon. As a result of this diet, many people started eating vast quantities of meat with every meal; that is until poor Dr. Atkins at age 72, slipped on a piece of ice while walking to work, struck his head, and died from his injuries. Dr. Atkins’ medical records were rumoured to show that he had hypertension, had suffered a heart attack and eventually developed congestive heart failure. Although there is no evidence that any of this was the result of his own diet, it was not the best advertising campaign for his diet books and subsequently his company filed for bankruptcy protection soon thereafter.

Dr. Atkins, may be having the last laugh however, as the latest nutrition research is again giving some of his ideas credibility. Research published in the Journal of Nutrition has shown that, when combined with exercise, eating a diet high in protein can alleviate the muscle loss, so commonly seen in people on calorie-restricted programs. Considering muscle is the main driver of our metabolic rate, (the rate our body burns calories) losing muscle results in a person’s metabolism slowing down, – the exact opposite effect each dieter is aiming for.

The ‘high protein’ mentioned in the above study however is still within the range Canada’s Food Guide recommends. Developed from sound very well referenced research, the Food Guide suggests consuming between 10% to 30% of one’s daily caloric intake in the form of protein. For a typical adult requiring approximately 2000 kcal / day, this would require 150 grams protein / day.

As the saying goes however, too much of a good thing can do more harm then good. If more then 30% of our daily calories are in the form of protein, we have less room to consume complex carbs such as whole grains, veggies and fruit. Carbohydrates such as these are the most effective energy source to feed our brain and muscles and contain much needed fiber.

Many assume that meat is the only food source that is high protein. Since healthy meats such as organic beef or chicken can be expensive, many will instead choose to consume large quantities of cheap, high fat, processed meats such as sausage, deli meat or fried hamburgers. These foods can increase the risk of heart disease and certain cancers. Colorectal cancer is the third most common cancer in Canada and appears to be associated with diets that are high in fat and calories, that contain larger amounts of red and processed meats or are low in fiber, vegetables or fruits.

In addition to health concerns, diets high in animal protein result in a large food ‘footprint’. In fact, raising livestock for our consumption is responsible for almost 80 percent of all agriculture-related greenhouse gas emissions, and consumes a large amount of our water resources. As well, half of all the antibiotics produced are used to prevent infections in animals that would otherwise occur in overcrowded feedlots. When considering our foods’ effect on the environment, we are starting to realize that the type of food we eat is as important as the distance we transport it.

While reducing meat consumption, especially red meat, is a healthy choice and will significantly reduce our environmental impact, meat is full of much needed nutrients such as protein and iron. Iron deficiency is common among women and in those who are physically active, especially in repetitive impact sports such as running. As our bodies require iron to produce the red blood cells that carry oxygen to our muscles, people with low iron often experience fatigue and decreased athletic performance.

So what is a health conscious and environmentally aware person to do when looking for nutritious, high protein foods to help fight the battle of the bulge?

Try being … happy as a clam …

Clams have as much protein per gram as do chicken. They contain more iron of beef, and are an affordable, quality protein. One food guide serving (75gms or about six clams) has around 3 milligrams of iron. That’s at least equal to the iron in beef and more iron than in a serving of chicken, tuna or pork!

When looking for a sustainable option, don’t just reach for any old clam. Look for farmed clams. That’s right, farmed clams are on the David Suzuki Foundation’s Top 10 Sustainable Seafood Picks.  Clams obtain all their required nutrients by drawing sea water through their gills and filtering out naturally occurring tiny plants and animals called plankton, as well as organic material on the seabed. Clam farmers therefore do not need to “feed” their stock, and rely solely on natural food supplies for production. Clams also help absorb carbon dioxide by using it to form their shells, so they actually reduce C02 emissions rather then creating them! Another great thing about clams, is that compared to other types of seafood, they are low in environmental contaminates such as mercury.

When it comes to choosing a dinner that is good for both you and our earth reach for clams. Both your body and the environment will love you for it!
When Buying Clams: The shells of whole clams should be tightly shut, heavy, and moist and have a slight briny aroma. Avoid shells that are chipped, broken or damaged. If a shell is slightly open, tap it lightly and if it doesn’t snap shut, the clam is dead and should be discarded. Shucked clams should have plump meat with clear liquid. Source: BC Seafood

When cooking clams; soak them in cold water for about 20 minutes to reduce the amount of sand and salt stored inside of the shells. Then, remove the sand and debris from the shells with a brush. Whole clams will only take a few minute to cook and will be cooked through when the shells open. Cook gently to avoid toughening.   Source: BC Seafood

Source:  Canadian Nutrient File
Raw or partially cooked clams should not be eaten by individuals with certain preexisting or underlying health conditions

Written by: Lori Petryk, RD, MSc, & David Hadley MD

Lori can be seen as a guest expert on SHAW TV’s Urban Rush. Dr. David Hadley is an Emergency Physician in Calgary.

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