Although seaweed is a common ingredient in many Asian cuisines, many people outside of Asia are still encountering for the first time in sushi. As a result, many consumers are unsure what to think of seaweed. They still have many questions about seaweed. Is it healthy? Is it considered a vegetable? Is the nutritional value of all varieties the same?
Japanese people genuinely attribute their health and longevity to seaweed, and even healthier skin and hair. Here’s everything you need to know about seaweed and whether seaweed snacks are the perfect way to incorporate more seaweed into your diet.
Seaweed Can Be Eaten In A Variety Of Ways
Seaweed comes in a variety of shapes and sizes, each with its own set of nutrients. Brown algae, such as kombu, which is used to make dashi, green algae, such as sea lettuce, and red algae, such as nori, which is typically used to wrap sushi rolls and decorate soups, are the three primary categories. There are also a variety of edible seaweeds that are less popular, such as dulse, a red algae.
As seaweed becomes more popular, it appears in novel forms, such as crispy seaweed snacks and algal oil. Although seaweed snacks, like any manufactured food, can be heavy in sodium and chemicals, dieticians believe they are a healthier alternative to chips and crackers. As consumers are actively searching for and adopting healthier alternatives, Reports and Data estimates that the global seaweed snacks market is expected to register a CAGR of 11.3% during 2021 to 2028.
Seaweed Is A Nutrient-Dense, Low-Calorie Food
Because there are so many different types of seaweed, it’s almost impossible to make a generalized judgement regarding their nutritional value. However, it is generally, fairly low in calories and many types are lower in sodium than their salty flavors would suggest. Instead of using a salt shaker, they will use dried kelp. If people are attempting to cut down on actual table salt, this could be helpful.
According to a recent scientific review published in Nutrition Reviews, many forms of seaweed offer as much protein and as many amino acids per gram as beef — but because seaweed portions are often fairly small, eating equal amounts may not be practicable. According to the study, the digestion of seaweed proteins differs by kind.
Fiber is abundant in several species of seaweed. According to the Nutrition Reviews research, a five-gram serving of brown algae contains roughly 14% of a person’s necessary daily fibre. Fiber promotes good digestion and keeps one fuller for longer, and evidence suggests that fiber-rich diets may help avoid chronic diseases like heart disease and cancer. A chemical found in seaweed called alginate has been demonstrated in certain studies to help reduce appetite and help people consume fewer calories, in addition to fibre. Polysaccharides, which can boost intestinal health and assist to give a feeling of satiety are found in many kinds.
Research shows that you can get a lot more nutrients out of seaweed than you can from crushed veggies. Seaweeds contain higher amount of magnesium and iron. Vitamin A, vitamin K, folate, and some vitamin B12 are all found in seaweeds, albeit not all kinds of B12 can be absorbed by humans.
But There Are Some Health Drawbacks
Heavy metals found in contaminated water, such as arsenic, aluminum, cadmium, lead, rubidium, silicon, strontium, and tin, have been discovered to taint some varieties of seaweed, according to research, albeit the type and level of contamination varies greatly depending on the plant’s natural habitat. Arsenic poisoning is most common in hijiki, a thin seaweed that becomes black when cooked and is commonly used in Japanese and Korean appetizers. Although health regulators in the United States, Australia, and various European and Asian countries have issued public-health warnings regarding this type of seaweed, it is often readily available to buy and order.
While many people benefit from the nutrients in seaweed, certain persons may be at risk from them. Seaweed can also absorb iodine from sea water, which could be troublesome for persons with thyroid issues because it can interfere with the thyroid’s ability to produce hormones. Seaweed is high in vitamin K, which interacts poorly with blood thinners, and potassium, which can be problematic for persons with heart and renal issues that prevent them from filtering excess potassium out of the body.
Experts advise that individuals consume seaweed in moderation for these reasons. While occasional seaweed salads or sushi rolls are probably nothing to be concerned about, using seaweed as a condiment rather than a main course is the right way to consumer seaweed. Many dieticians fear is that people would regard it as a superfood and consume a large amount of it. Eating bowls of seaweed every day could be an excessive amount of the trace elements that seaweeds contain. Therefore, though seaweed snacks are generally healthier, moderation should be exercised while consuming them.
Seaweed isn’t a regular part of the Japanese diet, either. It’s more of a side dish in Japanese cuisine, where they have it once or twice a week — or sprinkle some on miso soup, but those are very small amounts.
