Claire Corlett

Fish Food, Fish Tanks, and More
Low Carb Foods: 5 Best Fish To Eat

Low Carb Foods: 5 Best Fish To Eat

The five best fish to eat and the five
worst fish to eat fish can be extremely nutritious or at least it used to be but
things have changed in the last 50 years with pollution and heavy metals and
farm-raised fish and so forth so today people are very confused they hear good
things about fish but they’re kind of scared to eat it so today we’re going to
talk about what you need to know about fish which ones are safe and which ones
do you need to avoid comin right up Hey I’m Dr. Ekberg I’m a holistic doctor
and a former Olympic decathlete and if you want to truly master health by
understanding how the body really works make sure you subscribe and hit that
notification bell so you don’t miss anything
fish have some unique nutrients they have very high rates of EPA and DHA
those are the long-chain fatty acids in fish oil there are very very rare in any
other food but in fish they’re abundant and they’re important for two reasons
the longest of the fatty acids is called DHA and it is the primary building block
of your brain of your nervous system and of your eye of your retina
it’s the membrane component the primary membrane component of every cell
membrane in your body is the DHA and the other long-chain fatty acid is called
EPA and that has been found very beneficial to reverse heart disease to
prevent heart disease because it’s a natural anti-inflammatory helps the body
balance the inflammatory responses but as important as those two fatty acids
are they are among the most common deficiencies because people don’t eat
much fish anymore and these fatty acids are very sensitive to heat they spoiled
very easily so when we processed food we pretty much removed them from food
complete so we’re gonna take a look at fish and
we’re gonna evaluate them and I’m not going to look at all the different
controversies about fish we’re going to look at primarily two things the
benefits that we get from omega-3s the EPA and the DHA those are known as
omega-3s but they’re different than the omega-3s in plant fats because in plant
fats is called linoleic acid and the linolenic acid can theoretically be
converted into the EPA and the DHA that we need but the conversion is so poor
that less than 1% usually gets converted so eating the plant-based Omega threes
is not going to give us the EPA and the DHA that we need whereas if we eat the
fish oil then we get the final end product we get a hundred percent of the
thing that we need so the milligrams of omega-3 from fish are worth many many
many times more the omega-3s in plant fats we’re also going to look at the
levels of mercury and we’re gonna based on the levels of mercury we’re gonna
talk about how often you want to eat those fish and then we’re going to talk
about some general recommendations so in general fish is a high protein food it
is very much like any other meat it has right around 20% protein in the meat and
it doesn’t matter which fish it is it’s gonna vary up and down three or four
percent plus or minus but pretty much 20% so whichever fish we eat we’re gonna
get a good quality protein it’s going to be an animal protein is going to be have
a complete set of essential fatty acids in the right combination for us and one
of the benefits of protein from fish is that it’s generally easier to digest
than red meat so people have trouble they want to get the the benefits of red
meat but they can’t necessarily digest it then they can go
protein from fish and when we talk about the mercury the HG stands for mercury
that’s going to vary tremendously and the reason that it varies is depending
on the size and the age of the fish so the general rule of thumb is that a
small fish is much safer and a young fish is much safer so you want to avoid
the large fish and you want to avoid fish who grow very very slowly and we’ll
talk about a couple of those in here the large fish like tuna and swordfish
they’re predatory fish they eat other fish so they concentrate the mercury
from the fish that they eat and they live for a long time and grow very big
so they’re gonna have a very high concentration of mercury whereas a small
fish like a sardine it doesn’t live very long and it eat mostly algae and plant
material so it doesn’t concentrate it doesn’t consume a lot of mercury and it
doesn’t live long enough to concentrate a lot of it so small fish is much much
safer and young fish is much much safer and the reason I mentioned that is that
there’s still a lot of variation between fish depending on the location so if the
fish lives in an area with a lot of pollution and obviously it’s going to
concentrate more toxins in the body so that’s why we also want to take these
numbers with a grain of salt they’re based on a list of readings that I got
from an FDA study but there’s very few of these studies done so we can’t
guarantee that whatever number that we find is going to hold true for that fish
in all situations so we want to keep this in mind and use some common sense
along with this but just as an example something called a tile fish if you
catch it in the Atlantic then it would have a hundred and forty four parts per
billion of mercury whereas if you
the same fish or the same species at least in the Mexican Gulf it would have
fourteen hundred and fifty parts per billion the highest level ever recorded
in a fish was 1450 so it depends on where you catch it also as well as the
species and we don’t always know so we want to play it safe and go with the
safest ones we can find we’re going to go where the fish will have the lowest
reading and then we also want to know that if we choose small and young fish
then we’re gonna be much safer another example is trout that can be a
really good option if it’s freshwater trout so trout can live in streams and
lakes but and then it would have 71 in the study they published it had 71 parts
per billion whereas if they caught it in the ocean it had 256 parts per billion
so the tile fish could vary a factor 10 and the trout could vary a factor 4
right so that’s a big big difference and then a lot of people talk about that you
shouldn’t eat tilapia and you shouldn’t eat catfish because they’re farm raised
and they’re absolutely right but it’s not just the tilapia and the
catfish that are bad because they’re farm raised it is all farm raised fish
it’s just that the catfish and the tilapia are the cheapest and the
sturdiest so they’re very very easy to raise okay they get a lot for their
money when they raise them because they’re so sturdy but any fish that your
farm raised is going to be a bad idea why because farm raised fish it’s
unnatural it’s not their natural habitat they don’t get to move they don’t get to
eat the things they’re used to a lot of these fish they normally eat algae and
seaweeds and and small plankton and things like that and in captivity they
feed them grain and corn and soybeans and and garbage and just about anything
these animals will eat so it’s a very unnatural situation for the animals and
if they’re not living the life that they’re supposed to then they get sick
and then we get sick eating them as well and then they have to feed them lots and
lots of antibiotics okay just like the the cattle and the chickens and so forth
and one example of how absurd this is is salmon that in the wild salmon fights
against the stream and fighting the the intense work that the salmon does is
what makes the flesh red and because in captivity they don’t move the the salmon
is actually gray it is totally pale and unappetizing so what do they do they
feed them red dye they feed them little pellets that end up in their tissue so
you’re basically just eating artificial color that that the salmon ate
farm-raised salmon would basically have no color unless they fed it color
pellets and they also found that the farm-raised salmon could have as much as
16 times as high a level of PCBs which is a very toxic carcinogen it’s just
like mercury it accumulates in in the tissue of the fish furthermore the fish
is just like the grass-fed meat in that when you feed them grain when you feed
them things they’re not supposed to eat you change the ratio between the Omega
6s and the Omega 3s so normally they’re gonna have a very very strong omega-3 to
omega-6 ratio but when you feed them garbage and and corn and grain then
you’re going to disturb that that ratio in the wrong directions you’re going to
bring up the omega sixes and bring down the omega threes and if you think about
the Omega 3s that was the reason that we’re told to eat fish in the first
place but if they farm raise it and they feed it the wrong thing
the and it doesn’t have as much of the thing
that we want when we eat the fish so it sort of defeats the purpose of eating
fish in the first place so when we’re talking about these fish we’re not
talking about anything farm-raised right it doesn’t matter which fish it is it is
not gonna be a good idea if it’s farm-raised
so let’s start off with the fish that you want to avoid and the reason you
want to avoid them is that it is very very high in mercury so from the very
bottom of the list it’s the tile fish from the Mexican Gulf like I mentioned
over there fourteen and hundred and fifty parts per billion it’s the highest
level of mercury ever recorded then next on the list we have swordfish
that again it’s a large predatory fish so it lives for a long time it
concentrates a lot of mercury that’s why the levels are extremely high and the
same thing about a shark its predatory it’s gonna eat other things and
concentrate that then we get to the king mackerel
and even though mackerel can be extremely healthy and we’re gonna have
it higher on the list later on here it depends on the size of it so the healthy
mackerel that you buy in the in the jar or you buy them smoked or fresh they’re
going to be small mackerel whereas the king mackerel is somewhere around this
size and it lives much longer and it accumulates a lot of toxins so even
though mackerel has a lot of good fats the king mackerel you definitely want to
avoid and then it’s everybody’s favorite tuna and there’s many many kinds of tuna
and the readings they had vary from 350 to 689 but all of those readings are too
high next is orange roughy at 571 parts per
billion and it really hurts me to see these two the orange roughy and the tuna
because those are my absolute favorite fish that if it didn’t have this mercury
I would eat each of them a couple of times a week probably I love those fish
but because they’re so high in mercury I
still eat them on occasion but I pretty much don’t have it more than every two
months or so I’ll have each one maybe every two months and that way you spread
out it would probably be better to avoid it altogether but if you’re gonna have
it because you just find it so super delicious then make sure that you don’t
have it on a regular basis so now we’re moving up in the categories and we have
a category that I would call good or okay okay these are the bad you want to
avoid them these are okay but they’re not great okay so if you like these fish
and you want to eat them for the protein then go ahead but it’s not going to have
a tremendous benefit because it doesn’t have a whole lot of omega-3s in it you
would have to eat literally pounds worth of of these fish to get any significant
amount number 10 on the list is the mahi-mahi and if you really like it then
it’s something that you can eat but I wouldn’t eat it
all the time because the mercury levels are creeping up a little bit it has
almost five to ten times more mercury than some of the best fish and it
doesn’t have a whole lot of omega-3s okay so there’s not a tremendous benefit
to it other than it’s a good protein okay it’s a good easily digested food if
you love it have it once in a while then we have Cod which is very popular it has
a little bit more omega-3s a little bit less mercury but it’s still not like
super beneficial so on these in terms of frequency I would say the mahi-mahi sort
of avoid it but eat it once in a while the cod is pretty much okay but I
wouldn’t eat it all the time trying to get benefit from it thinking that fish
is is super and next in the okay group is number eight croaker which again it
has a little bit more of the omega-3s but now we’re getting into
what they consider really safe ranges of mercury so from now on up with these
mercury levels the mercury is low enough that you can eat it as much as you want
unless you have like a severe that you know that you have a severe heavy-metal
sensitivity then you probably want to avoid anything at all but if that’s not
the case then these levels are low enough that according to official
guidelines you can eat them freely you can enjoy them as much as you want but
again it doesn’t have a tremendous amount of omega-3 so if you’re eating
fish for the omega-3 benefits then none of these are gonna cut it they’re not
going to provide enough omega-3s to really make a difference the flounder
number seven that’s something that I eat a lot because it’s very low in mercury
it doesn’t have a ton of omega-3s but I just really liked the flavor it’s very
very easy to digest and it’s a good option to alternate with with meat and
chicken and other forms of food number six on the list is shrimp everybody’s
favorite or a lot of people’s favorite and even though it doesn’t have a
tremendous amount of omega-3s you would have to eat a lot of shrimp to get
significant amount it is very very low on the mercury it only nine parts per
billion it is the lowest item that we have here on the list word of caution
any time that you eat shrimp in a restaurant or you most of the stuff you
buy in the store it will be farm raised okay you have to look very carefully for
the wild-caught because otherwise with the farm raised now you’re back into the
same situation as what we talked about before number five trout but it has to
be freshwater trout the ocean trout is much much higher in mercury and trout is
so delicious it is a quite a bit like salmon and it’s so delicious
when you if you can find it smoked that’s my favorite great food but again
it to be fresh water now we’re up to
significant amounts of omega-3s it has a thousand and seventy milligrams of
omega-3s and we’re not just talking fish oil here it’s not like a thousand
milligrams of fish oil it’s a thousand milligrams of the actual precious
omega-3 fatty acids it’s the DHA and the epa and something called DPA so those
are the three top long-chain fatty acids that do wonders for our brain and
nervous system so this might be equivalent to actually about 5,000
milligrams of fish oil depending on how that oil is concentrated it is very
moderate it’s not the lowest but 71 parts per billion of mercury is probably
not going to hurt you so that’s again in the green category where they say that
you can eat it and enjoy it as much as you want number four on the list is
herring this is an old favorite and Sweden they used to pickle it but if
you’re not a fan of pickled herring then you might want to try it smoked now
we’re getting up to really good levels we have almost 2,000 milligrams almost
twice as much as the trout and 1,890 milligrams of omega-3s and about 84
parts per billion of the mercury number three on the list one of my absolute
favorites is sardines I love sardines I eat them probably at
least twice a week it is so inexpensive it is so convenient you just pop open a
can you get a fork and and you have a meal right there
it has 1500 milligrams of omega-3s per 100 grams so all these numbers by the
way are per 100 grams of food so the number you see here is basically a
percentage so 1500 milligrams means that’s 1.5 percent of the entire meal is
concentrated omega-3s it only has 13 parts per billion of
the mercury because again remember it’s a very small very young fish and it
doesn’t have time to accumulate a lot of toxins so most a lot of fish oil is
actually made from sardines now we’re getting up into the heavy
hitters number two on the list is mackerel and it’s the Atlantic mackerel
unlike the king mackerel so size matters okay the larger ones are going to
accumulate more toxins they live longer they eat more other fish but the small
mackerel and the version they tested was the Atlantic is very very safe it only
has 50 parts per billion of mercury but it has the highest level of mega threes
of any fish two thousand six hundred and seventy milligrams of omega-3 so here
you can have one serving of fish a relatively small serving of fish and get
equivalent to a handful of official capsules okay so here is where it starts
to really matter this is where you can really have an impact down here you can
probably still need to take fish oil no matter how much of these fish you eat
but up here is where you get a significant amount of these omega-3s
number one on the list you all knew that it had to show up somewhere
number one is salmon it is the crowning achievement it is the perfect
combination of very very low mercury and very very high omega-3s two thousand
five hundred 90 milligrams omega-3s and only 22 parts per billion of mercury so
no wonder the salmon is so popular it’s not just the taste and the availability
but it is extremely nutritious again you got to get the wild caught because the
farmed salmon is just as bad as the other stuff so use these numbers with
caution okay use some common sense take it with a grain of salt
because like I said these mercury levels they’re based on one set of readings
okay the FDA published numbers but it was between 1990 and 2010 or something
like that it’s not something that they do every year everywhere in the world so
just because a number is low doesn’t guarantee that that fish is always going
to be that low or at that level so you’re some common sense and remember
that the safest way to go by is small and young fish are gonna be your best
bet so is it safe to eat fish anymore yes but you got a stick to the green
ones so everything here would be safe to eat but everything on top the top five
here would be the most beneficial if you enjoyed this video make sure you check
out that one thank you so much for watching I’ll see you in the next video

55 comments on “Low Carb Foods: 5 Best Fish To Eat

  1. I, too, love sardines, and I do eat them regularly, but I have a real problem disposing of the oil (I buy them in olive oil). I have recently moved to a small village house which has a paved back yard. My previous house had a lot of ground, and I could tip it in different places, allowing the rain to wash it away. Now I use a lot of washing-up liquid and hot water to wash it down in my kitchen sink. I worry that the oil will clog up the pipes. What is the best way of dealing with it. I'm feeling I may have to buy it in brine. I did once use the oil in a salad, but it was pretty horrible! Help, please!

  2. Suggestion for future video: When to take your supplements. I heard you are supposed to take fat soluble supplements with your meal. What about the water soluble? How many supplements should you take at 1 time? What is the best time period between supplements? Can you overtax your liver/kidneys? Some supplements like Resveratrol are better to take every other day (keeps the body off schedule). etc, etc.

  3. You could cook the Orange Roughy with garlic and turmeric to remove the toxin, then you could add cilantro.
    Cilantro is a good detox food, so is garlic.

  4. I'm blessed to live in B.C. Canada where wild salmon are plentiful and a fun hobby to catch. The freezer is always full. The life cycle of the varieties of Pacific salmon vary from 2-5 years spent in the ocean and at most a little over a year in the river as juvenile fish before migrating out to the ocean and a month or so in the river when returning to spawn. The red pigment in wild salmon flesh is due to their ocean diet (red pigment rich crustaceans, plankton, and fish) and their genetics and not swimming in rivers LOL, cool story though. Salmon don't spend much of their life in rivers. We have a Chinook salmon that come in a red and white flesh variety. The white flesh Chinook lack a specific gene that allows the red pigment to get metabolized into the flesh. It is true that the farmed Atlantic salmon are given red dye to make the flesh redder and are fed pellets of unknown origin and makeup and given heavy doses of antibiotics to combat diseases from being unnaturally confined in net pens for their entire life. Great channel keep up the fantastic health info.

  5. But what about RADIOACTIVITY in seafood? All the "conclusions" I could find by the "authorities" say we shouldn't worry. But those are the same "authorities" which say we should be eating carbs/sugars, avoiding saturated fats, and consuming vegetable oils. (along with a lot of Social Engineering dogma which is demonstrably false and obviously unwise) These are the same "authorities" which conclude whatever they're told/paid/bribed/threatened to conclude, and so I have absolutely no confidence in anything they say. Are there any independent and unbiased scientists talking about this issue?

  6. Thank you so much for this guide for healthy fish! I always learn something from your videos and it brings me new fresh information about healthy living…👍

  7. Again: Thank you SO much for your excellent information/teaching, sir 🙏❤️🌺 I appreciate every lesson you give – more than words can say!

  8. Thank you, another eye opener, I knew farm raised fish was bad, I didn’t know how bad, I will stay away from them, and I will share this with my family.

  9. Yay, we're eating the right ones. 🤗 Thank you muchly for sharing this very important information with us all, & take care of yourself to. ❤🙂🐶⛄🎅🎄

  10. Dr Ekberg, please do a video on the Atlas Orthogonal practice. I am going to have my first AO treatment on Tuesday – I have Meniere's Disease.

  11. Is organic farm raised fish better? They will still feed them some grain, but the fish will have a great deal of space and they can find food in the ponds too and obviously no antibiotics or any of the bs they usually do to the fish. At least it's like that where I come from.

  12. You mentioned pickled herring in Sweden. But here in Holland we also eat alot of herring, pickled and RAW! Fresh from the North Sea! Only 3$/ pound. Tastes great and makes me feel that way too!

  13. I gave this video a like because De Ekberg presents hard data. gives the source of the data and tries to put the values in a meaningful perspective.

  14. I raise tilapia on my farm. Their primary food is cassava leaves, moringa leaves, pond weeds, duckweed and algae. We don't use antibiotics either. I am comfortable eating them.

  15. Can you PLEASE make a similar video concerning radioactivity from Fukushima and which fish are most affected!! Thank you!!

  16. I always make sure I eat my fish around 4 times per week, the two fish I eat are Wild caught pink salmon and wild caught sardines in water 😁

  17. Here in the Philippines, most of the fish you buy in the markets are farm raised, unfortunately. The ones from the ocean would be jackfish, parrot fish (loro), flounder (dapa), lapu lapu and blue marlin. There are more species of course, but I'm not sure what the English translation is and/or if they are wild caught.

  18. I love canned sardines but I always wonder if the Omega 3 fish oil is destroyed during the canning process, what’s your thought on that?

  19. Dear Sir,
    I Always Eat canned Tuna once in a week but as per your advice should i stop to eat canned tuna i dont know wheather it is safe any more or not .

    plz kindly reply if you see my comment .

  20. I eat a pound of wild caught salmon every other day and grass fed grass finished beef rotate back and forth and some days eat a pound of both in a day after a hard day in the gym

  21. Fishing nets account for 46% of all plastic in the ocean.
    More than 650,000 marine mammals, including dolphins, whales, seals and turtles, are killed or severely injured each year after getting caught in fishing nets. 🧐

  22. Love the videos. I was recently diagnosed with Type 2 Diabetes, and am making some major changes. Not sure if you have a video on this, but what I'm looking for is when on Keto, or Intermittent Fasting, I'm having a tough time trying to figure out what is an appropriate serving size. I know it would be different for different body weights, activity levels, etc , but looking for a good starting point.

  23. In my research I have found that Tunas aren't all the same. i.e. Albacore is higher in mercury than White Tuna, and White Tuna is higher in mercury than Yellow Fin, etc. There are 15 types of Tuna and some consider the Mackerel family part of this. So would each breed be different as far as healthy and safe nutrition? Also what about Anchovies?

  24. Canned sardines is one of the best foods you can eat omega 3 high but also all the nutrients like zinc, magnesium I eat sardines almost 4 times a week mostly canned 😉

  25. The more people scared to eat fish the better IMO. Getting expensive. Australia has clean waters but naturally occurring heavy metal accumulation.

  26. 1,400 parts per billion is next to nothing it's literally 0.000014% there's probably more Mercury in the air of a large city when you breathe in a weeks worth.

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