Can I eat ceviche on keto?

In this article, we are going to discuss and answer the question “Can I eat ceviche on keto?”. I will also define ceviche and the ingredients it includes. I will also show the nutritional value of ceviche according to the USDA. There are some health risks to raw seafood which I will provide. I will add a bonus recipe for ceviche and some health benefits of shrimps.

Can I eat ceviche on keto?

Yes, you can eat ceviche on a keto diet. Ceviche is low in carbs with only 5 grams in a cup of ceviche serving. It is usually served as a side dish. The added vegetables make it look like a salad with an acidic taste from soaking shrimps in lime.

What is ceviche?

Ceviche is a South American seafood dish. It originated in Peru. It consists of raw cured fish in fresh citrus juice either lime or lemon. 

The acidity in the citrusy juice denatures the protein changing its structure and hardening it. You can add cilantro, onions, tomatoes, and peppers to it.

What Is the nutritional value of ceviche?

The nutritional value of a cup serving of ceviche contains the following:

  • Calories 165 kcal
  • Total Fat 2.7 grams
  • Saturated Fat 0.9  grams
  • Trans Fat 0 grams
  • Cholesterol 76 milligrams
  • Sodium 872 milligrams
  • Potassium 608 milligrams
  • Total Carbohydrates 5.3 grams
  • Dietary Fiber 0.9 grams
  • Sugars 2 grams
  • Protein 31 grams
  • Vitamin A  7% DV
  • Vitamin C  25% DV
  • Calcium 3% DV
  • Iron 6% DV

%DV is the percent daily value of the nutrient based on a 2000 calories diet.

What happens if I do not cook the seafood?

Seafood contains a number of pathogens some of which are Vibrio, Salmonella, Listeria, Shigella, Staphylococcus, Clostridium, and Escherichia coli. 

Pathogens cause poisoning and multiple symptoms like vomiting, diarrhea, nausea, stomach pains, and severe weakness. 

Vibrio infections can also cause skin rashes and blisters, shaking chills, and high fever. Hepatitis A would lead to yellowing of the skin or whites of the eyes. Some of the illnesses can be quite serious and require quick medical attention.

Pregnant women, children, and immune-compromised people should avoid raw seafood altogether. They better consume cooked seafood to eliminate all possible pathogens.

Can I make ceviche at home?

Making ceviche is easy and not as challenging. It includes shrimp, limes, lemons, tomatoes, cilantro, onions, jalapeños, salt, pepper, and avocados. 

  • Boil some water and add shrimps to it, cook for a minute or until they turn pink in color.
  • Drain shrimp and put them in icy water to cool down.
  • Cut shrimps into cubes and add other ingredients except for avocados and cucumber.
  • Put them in the refrigerator for an hour then add the rest of the ingredients. 

It is crucial to add avocados last to avoid browning of the avocados. Adding cucumber, in the end, will help preserve the crunchiness.

What can I add to ceviche other than shrimps?

You can switch the shrimps for fish, you can use cod, snapper, or halibut. Make sure to cook them well before adding them to the dish to prevent any food poisoning. Marinate it in lemon juice. 

If you like a bit of spice you can add some Mexican hot sauce.

You can increase the fat in the dish by adding olive oil to it as well.

What are some health benefits of shrimps?

Shrimp is a highly nutritious food. Rich in omega-3 fatty acids is protective against heart diseases. The nutritional value of a 100-gram serving is the following:

  • Energy 99 kcal
  • Protein 24 grams
  • Total lipid (fat) 0.28 gram
  • Carbohydrate 0.2 gram
  • Calcium 70 milligrams
  • Ironc0.51 milligrams
  • Magnesium 39 milligrams
  • Phosphorus 237 milligrams
  • Potassium 259 milligrams
  • Sodium 111 milligrams
  • Zinc 1.64 milligrams

Shrimps are low in calories and carbs and support a healthy diet especially if you are losing weight.

Shrimps have anti-inflammatory properties because they contain a heparin-like glycosaminoglycan. 

Conclusion 

In this article, we discussed and answered the question “Can I eat ceviche on keto?”. I also defined ceviche and the ingredients it includes. I also showed the nutritional value of ceviche according to the USDA. There are some health risks to raw seafood which I provided. I added a bonus recipe for ceviche and some health benefits of shrimps.

References 

https://dergipark.org.tr/en/download/article-file/1557410
https://fdc.nal.usda.gov
https://www.sciencedirect.com/science/article/abs/pii/S0968089608008572
https://www.stylecraze.com/articles/shrimp-benefits/