Get MY groceries at MY price with Thrive Market: http://ThriveMarket.com/Thomas
My website: http://ThomasDeLauer.com
Best fish for a keto diet:
https://www.youtube.com/watch?vysIgWPK7Yyw
WORST fish to eat on a ketogenic diet: https://www.youtube.com/watch?vt2dXQVSjgYY
How Omega 3 helps build muscle:
https://www.youtube.com/watch?vg2K0ErKTcYI&t23s
Special thanks to my team and Nicholas Norwitz – PhD researcher at Oxford Ketone and medical student at Harvard – for also working diligently on the research!
The healthiest and worst canned fish – Buy THIS and not THAT – Thomas DeLauer
Have you ever wondered if canned fish is healthy? Well, let me make things simple for you. Yes. Canned fish is healthy. What I want to do with this video is teach you which canned fish are the best and which ones may not be the best.
The first one that is probably the most common when you think of a canned fish will be sardines and tuna.
Sardines, exceptionally rich in docosahexaenoic acid, DHA. 90% of the fats in our brain are DHA. Let's support this and have a good brain. Vitamin D, Very high quality Vitamin D present in sardines. Really no downsides to speak of, unless you get low quality ones that are in oil, so honestly, really no downsides. Eight to twelve grams of fat, usually on average, very high in selenium, which is super good for your thyroid. So, to be able to convert T4 into the active form of T3, thus speeding up your metabolism.
Now let's move on to tuna. Tuna, okay. Benefits, low fat, low calories. It's the highest protein per calorie, so you get a lot of protein for your money. Easy to put in water or brine. Again, you want to get the tuna in as much water as possible. The inconvenients. You don't get tuna in its whole form. You very rarely get bone-in tuna and you don't get the skin. Rich in mercury. Predatory fish. Rich in mercury. I can't overdo it with tuna, plain and simple. Low fat, on a keto diet you want some of those fats and fish fats are great. If you eat low-fat fish, you might as well eat chicken. Now less than three grams of fat. This can be a good thing depending on where you are in your keto journey, but we'll save that for a different time.
Now let's move on to the anchovies, shall we? Anchovies, let me start, are an incredible fish. Super amazing. Amazing for cooking. They're shelf stable, so you can cook them and a lot of the healthy fats stay intact. They do not denature easily. No, not a lot of lipid peroxidation. Sodium, if you're on a keto diet or fasting, you want to replenish your sodium content, so it's really good there. It's easy to get them whole, they're very small, so you get the bone, you get the skin. The downsides, if you're not keto, lots of sodium. We talk a lot and it is very difficult to find them in the water. Almost all anchovies are in oil. There are a few brands that have it in the water, but it's hard to find.
Next we have the mackerel. Mackerel is really great. This is the fastest and most high-calorie canned fish. Very easy to put in water, in fact you find it more in water than oil because it's already so calorie dense they don't want to serve a 1000 calorie can of mackerel . The wrong side? High in calories, high in fat. You want to avoid king mackerel, though. King mackerel is very heavily contaminated. The Atlantic is better. King mackerel, avoid. A 100 gram serving also contains 360 IU of vitamin D. This is one of the highest vitamin D canned fish you can get. Vitamin D is not just a vitamin. It's a hormone that affects belly fat, it affects your brown fat, it affects inflammation, it affects the way actin and myosin slide over each other so you get a better contraction muscle and build more muscle. Very critical stuff.
Okay, oysters. My favorite taste-wise. The highest amount of zinc in the world, of any food, is found in oysters. Zinc is so important. We must have a zinc balance. Excellent for testosterone levels in men. Don't get me wrong, it's great for women too. Where it's good for women is that it helps the thyroid receptor cells, which makes the thyroid hormone floating around in our body, can actually bind to the receptors and have a positive impact. Super important. Also very low in fat, so quite low in calories.
Low fat is also bad in some cases, right? The interesting thing about oysters is that there is something really interesting in them. It's a long way to say but it's 3,5 dihydroxy-4-methoxybenzyl. What is this thing? This is a recently studied and very interesting antioxidant. It activates different antioxidant pathways in our body, but it's an antioxidant in itself, so very powerful in keeping the system clean and clean, okay?
Nicholas Norwitz – PhD Researcher at Oxford Ketone and Medical Student at Harvard:
https://www.dpag.ox.ac.uk/team/nicholas-norwitz
Please take the opportunity to connect and share this video with your friends and family if you find it useful.
