Get off to a healthy and fit start: with fish and seafood
Heroes of a high-protein diet
New year, new opportunity, new you? Anyone starting 2025 with the resolution to eat healthier, exercise more or even lose a few kilos will not be able to avoid the topic of protein. The protein building blocks not only provide essential nutrients, but also help to keep blood sugar levels stable. And according to leading nutrition experts, this is beneficial for successful weight loss. What does this have to do with fish and seafood? It's simple: blue food is right at the top of the league of high-quality and easily digestible protein sources. Julia Steinberg-Böthig, nutritionist at the Fisch-Informationszentrums e. V. (FIZ), explains why this is the case and what is important when buying and eating fish.
Proteins, proteins, there is talk of proteins everywhere. But why are these macronutrients actually so important? "Proteins are real all-rounders. They help the body to build muscle, are important for the hormonal and immune system and even kick-start important metabolic processes," says Dipl. oec. troph. Julia Steinberg-Böthig. Proteins are also filling and help to keep blood sugar levels stable - which is not only important in the prevention of diabetes, but also when it comes to getting rid of excess weight. This is because easily burnable carbohydrates such as white flour or sugar quickly drive up blood sugar levels, causing insulin to be released in order to lower blood sugar again. As insulin is also a fat storage hormone, it can block weight loss if it is released frequently.
How much protein do we need?
According to the German Nutrition Society (DGE), an average adult needs around 0.8 grams of protein per kilogram of body weight per day - that's around 56 grams for a person weighing 70 kilograms. However, many people do not manage to consume enough protein in everyday life - and there are various reasons for this: Unhealthy eating habits often get in the way. Bread, pasta, snacks and fast food provide quick energy, but little protein. This is because proteins are found in animal products such as quark, poultry, fish and eggs.
Fish and seafood - the heroes among protein sources
To make matters worse, not all proteins are the same - their nutrient density, digestibility and composition vary depending on the source. Vegetable proteins from pulses, nuts or cereals provide valuable fiber, vitamins and minerals in addition to protein. They are ideal for a balanced diet, but often require a combination of different foods in order to cover all the essential amino acids. Animal proteins from eggs, dairy products and meat score highly due to their high biological value, which means that the body can convert these proteins into endogenous protein particularly efficiently. However, they can also be very high in fat. "Fish and seafood are a real secret weapon when it comes to protein: not only do they provide high-quality, easily digestible protein, they also contain healthy omega-3 fatty acids for the heart and brain, selenium for a strong immune system and iodine for a healthy thyroid. Products from the sea are also often lower in fat and contain large amounts of protein even in small portion sizes," says FIZ expert Julia Steinberg-Böthig. For comparison: while 100 grams of low-fat quark only provides 13 grams of protein, the same amount of salmon or tuna already contains between 20 and 30 grams. So it's no wonder that the DGE recommends eating one or two fish meals a week.
Fish on the table - simple ideas for the menu
Fish and seafood are very easy to integrate into everyday life and turn every meal into something special. For breakfast, wholemeal bread with smoked salmon or an omelette with prawns make for a perfect start to the day. For low-carb fans, half an avocado with shrimps and lemon juice is also a real treat. For lunch, a tuna sandwich, a colorful salad with prawns or fried cod cubes are filling and protein-rich options - wraps with fish spread are ideal for on the go. For dinner, things get cozy: grilled fish with vegetables, fish tacos or a warming fish soup round off the day. Those who prefer something exotic can try sushi or a seafood paella. Fish and seafood combine a variety of flavors and health benefits in equal measure.
Out of love for the environment - sustainable shopping
As it is important to protect the oceans and endangered fish stocks, consumers should make sustainable choices when buying fish. Certification labels such as the organic, Naturland, ASC or MSC seal can help with this. "However, not all sustainable fish is certified," explains Julia Steinberg-Böthig. "Customers can also find products from smaller companies that fish sustainably at their trusted fishmonger. It's best to ask directly."
Note: This article has been translated using a computer system without human intervention. LUMITOS offers these automatic translations to present a wider range of current news. Since this article has been translated with automatic translation, it is possible that it contains errors in vocabulary, syntax or grammar. The original article in German can be found here.
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