No other shellfish can drum up a party quite like crawfish. This seasonal crustacean is celebrated for its lean protein, but beware of the high sodium and alcohol consumption that often accompanies it.
“If you love crawfish, you love crawfish,” said Tish J. Wright, RD, a certified diabetes educator with UT Physicians Multispecialty – Bayshore.
Health benefits of crawfish
“Crawfish have the benefit of being a super lean meat with a high protein content,” said Wright. “It’s comparable to chicken or fish.”
And with even less saturated fat than skinless chicken, crawfish is a healthy alternative that comes out on top.
The average person will plate about 3 to 5 pounds of crawfish at a crawfish boil. Once peeled, a 3-pound serving of tail meat yields about 8 ounces.
“The average adult shouldn’t eat more than 8 ounces of protein, even during the biggest meal of the day,” said Wright. “Try to stick to just one 3-pound serving.”
Health risks of crawfish
The good news ends with the cholesterol and sodium content.
“Crawfish is a high-cholesterol food,” said Wright. “And the biggest health risk of a crawfish boil is the salt.”
The salty spice mix that brings out the flavors of this beloved mudbug will wreck your daily sodium limit.
“The average crawfish seasoning mix has about 390 milligrams of sodium in 1/4 teaspoon, which is significant,” said Wright. “Using just 2 teaspoons puts you over your daily limit of sodium, and these premade mixes come in large bags that are dumped into the boil.”
Tips for homemade seasoning
Reduce the health risks of a crawfish boil by making your own seasoning blend.
“Limit the salt and add other fun flavors,” said Wright. “For a citrus twist, add pineapple, lemon, and lime.”
Salt substitutions:
- Cayenne pepper
- Dill
- Garlic powder
- Oregano
- Onion powder
- Paprika
- Parsley
- Thyme
Elevating the sides
Beyond the seasoning, you can also offer extra nutrition and reduce the starchy vegetables by swapping out the traditional corn and potatoes.
Corn and potato replacements:
- Broccoli
- Carrots
- Cauliflower
- Green beans
- Mushrooms
- Turnips
Social celebration
Attracting a crowd is not hard for a crawfish boil, which adds a healthy social benefit to this seasonal menu item.
“Anytime we eat with friends and family in a happy atmosphere, it’s good for our mental and physical state,” said Wright. “Laughter lowers stress levels.”
Most importantly, be mindful of alcohol consumption.
“Water, water, water,” said Wright. “We encourage people to drink a glass of water between each alcoholic beverage. The water will also help flush the high volume of sodium in your system.”
Enjoy in moderation
As a food with limited-time availability, avoid the urge to overindulge.
“Those with hypertension and people with high cholesterol values need to be very careful,” said Wright. “It’s a fun social gathering with tasty food, but crawfish should be enjoyed in moderation.”
Wright suggests limiting your crawfish invitations to once a weekend. Do not eat crawfish two days in a row.
“Even as a lean protein, your body needs time to recover from the salt intake,” said Wright.
Handle with care
Crawfish connoisseurs know to always make sure shellfish come from a reputable source.
Similar to lobster, you should store crawfish at safe temperatures and clean them thoroughly before the boil. Cooking crawfish properly is important to avoid bacteria.
With the right balance and portion control, crawfish is a healthy option and great social food that you can enjoy without compromising your health this season.
