How healthy is your crawfish boil?
We are in the height of crawfish season! Whether you are going to partake in a crawfish boil for Mardi Gras or just for the fun of it, know that mud bugs are nutritious. However, be aware of the seasonings, butter and other side items that are typically part of crawfish boils. Registered dietitian at Baylor College of Medicine, Dr. Luis Rustveld explains.
“For most healthy adults, crawfish can be very healthy – they are nutritious and have a lot of protein in them. They are a lean protein and have about 14 grams per 3 ounces,” said Rustveld.
In a typical crawfish boil, the crawfish are coated with salt, lemons, onions and other spices for a tasty flavor. When using seasoning, it’s important not to add too much salt. In most boils, people like to include sausage and vegetables, such as potatoes and corn, as a side option.
In small amounts, potatoes and corn are okay. They are both starches and provide nutrients. Potatoes also give carbohydrates and fiber, while corn adds antioxidants to your meal,” said Rustveld. “It’s the sausage that adds saturated fat and extra sodium. It should be a small addition rather than the main protein source.
Rustveld says that the amount of sodium used in these boils can be a problem.
“People with high blood pressure really need to be aware,” said Rustveld. “You also need to be very careful that the crawfish is cooked thoroughly and kept hot or properly chilled to avoid foodborne illnesses.”
Good vegetables to include in your crawfish boils are zucchini, okra, artichokes, mushrooms and Brussels sprouts. These add fiber and soak up the flavor of the crawfish. Like with most foods, Rustveld adds that it’s all about enjoying crawfish boils in moderation.
“Always pay attention to the serving sizes. One pound to a pound and a half of crawfish equals about 3 to 4 ounces of protein,” said Rustveld.
If you plan to drink alcoholic beverages during a crawfish boil, know that it can increase dehydration and contribute to bloating.
“You can enjoy alcoholic drinks, but just make sure you are alternating the alcohol with water – maybe a cup of water every hour, depending on how long the boil lasts,” said Rustveld.”
By Taylor Barnes
