For those following a ketogenic diet, carefully selecting food is critical to maintaining ketosis. Seafood is often viewed as a healthy and keto-friendly option. However, not all seafood is created equal. Imitation crab, a popular and affordable alternative to real crab, raises questions about its compatibility with a ketogenic lifestyle. This article delves into the nutritional facts of imitation crab, its ingredients, and whether it fits into a keto diet.
What is Imitation Crab?
As the name suggests, imitation crab isn’t the real thing. Just like the name implies, imitation crab contains no crabmeat. Fresh crab can be costly. Therefore, imitation crab is often offered as a substitute. It’s a highly processed food containing minced fillet, egg whites, salt, sugar, and other additives to make it look like real crab meat. It’s more affordable, but less nutritious, than fresh crab meat.
Manufacturers start off by using a paste called surimi as a base for the imitation crab. Fish is, however, one of the main ingredients. It is made using surimi, which is a paste made of fish and a few other ingredients. Surimi is often made with pollock, which is also used to make fish sticks and breaded fish products. Imitation crab is made with surimi, a paste made out of finely shredded or pulverized fish. After the fish is minced, it is heated and pressed into shapes that resemble meat from a crab leg. The resulting imitation crab looks similar to the original crab in its coloring and texture. For the preservation of the product, the makers vacuum seal and pasteurize the imitation crab meat. When you buy the product, you will eat it straight from the package. Packages with imitation crab may be labeled as "crab seafood" or "surimi seafood" so you know what you’re buying. On some restaurant menus, an item may be spelled as "krab" as a way to tell you that it's not made with real crab meat.
Ingredients in Imitation Crab
The largest component of the imitation crab product is surimi. It contributes 35% to 50% of the product’s weight. The other 50% to 65% that makes up imitation crab contains:
- Starches: Starches like wheat, potato, or tapioca starch make the surimi firm and freezable.
- Salt: Salt (sodium chloride) adds flavor and helps turn the minced meat into a sturdy gel. Sometimes, potassium chloride is used.
- Vegetable oil: Vegetable oil enhances texture, shelf life, and white coloring.
- Sugar and sorbitol: Sugar and sorbitol add some sweetness and help imitation crab to freeze and thaw with ease.
- Egg whites or soy: Egg whites or soy are often added for a boost of protein and to improve texture, color, and glossiness.
- Water: Water takes up the biggest percentage of all the extra ingredients. It helps create the right texture.
- Binding agents: Binding agents, like egg white, starch, vegetable oil, or sugar, are added to the surimi paste to make the meat stick together.
- Monosodium glutamate (MSG): Occasionally, monosodium glutamate (MSG) is added to the surimi.
- Orange or red coloring: Orange or red coloring is the key ingredient added to make the mixture resemble shellfish meat.
Nutritional Value: Real Crab vs. Imitation Crab
Real crab has significantly higher nutrient levels than imitation crab. Both are similar in calorie count, but real crab meat has more protein, vitamins, and minerals, and is much less processed. For example, imitation crab derives most of its calories from added carbs. The calories in an Alaskan king crab are derived from proteins, not from carbs. Real crab provides a higher amount of vitamins and minerals. When making surimi, these nutrients are lost during washing and processing when the fish meat is exposed to heat. Real crab also has a higher amount of omega-3 fatty acids than its mock substitute. Some packages of imitation crab may have added omega-3, but this isn’t always the case.
Read also: Low-Carb Crab Ideas
Is Imitation Crab Keto-Friendly?
Imitation crab sticks aren’t keto friendly because they have starch, vegetable oils, added sugars and preservatives that interfere with ketosis. As you can tell, these additives kick you out of ketosis and spike inflammation. If you’re on a keto or low-carb diet and are trying to cut your carb intake, real crab would be the better choice.
Keto-Friendly Seafood Alternatives
Thinking about enjoying seafood on a ketogenic diet without the harmful added sugars and vegetable oils?
- King Crab: You can consume as much king crab as you want on a low-carb diet, without being knocked out of ketosis.
- Shrimp: Shrimp offers a sweet and salty flavor that’s well-known amongst fish lovers. What sets shrimp apart from other seafood is how versatile it is. This high protein and low-calorie content is handy if you want to lose weight.
- Wild-Caught Salmon: Wild-caught salmon is one of the healthiest foods you can eat. But what stands out about salmon is the DHA (Docosahexaenoic Acid) content. This DHA is especially important for pregnant mothers as it helps infants’ brains grow. In contrast, medical papers show that low DHA levels in infants and teenagers can cause learning difficulties, poor memory and depression. It has plenty of omega 3 fatty acids and DHA, which is necessary for brain health and proper immune function.
- Sardines: If I’m feeling hungry during the day, I like snacking on sardines because they are easy to carry around, and you don’t have to eat them with anything. Sardines are the perfect snack from a macronutrient point of view. But watch out for sardines soaked and stored in vegetable oil because it promotes chronic inflammation.
- Tuna: If you’re looking to build muscle, tuna is the best seafood alternative to imitation crab. One three-ounce serving has 24 grams of protein, similar to chicken and beef. But tuna contains only one gram of fat per serving.
- Mackerel: I’m also a big fan of the taste, as mackerel is one of the only fish with a sweet and sour flavor and an oily texture.
Considerations When Choosing Seafood
When choosing between real crab and imitation crab, you should consider:
- The price. Imitation crab is often easier on the wallet, as fresh crab can be very costly.
- Nutritional value.
- Ease of use. You can use imitation crab straight from the package. The product is also easy to find in various forms like sticks, chunks, shreds, or flakes.
- Tip: When eating fish at a restaurant, always check if they use imitation crab because restaurants love this stuff.
Read also: The Ultimate Guide to Imitation Crab on Keto
Read also: Easy Keto Appetizer