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Seafood is very good for health, is one of the indispensable options for a healthy diet. Eating scallops properly can help control cholesterol quite effectively.
1. Nutritional content of scallops
Like most seafood, scallops are quite low in calories, fat and cholesterol. Specifically, a serving of about 85g of steamed scallops contains only 94 calories. It also contains 35mg cholesterol and 0.19g saturated and polyunsaturated fats. Besides, it contains only 0.07g monounsaturated fat and 0.008g trans fat (negligible). As such, scallops are a low-calorie and low-cholesterol food. It is also low in all types of fats.
Saturated fat can increase cholesterol in the body. Therefore, it is very important to monitor the saturated fat content of your daily diet so that you can control your cholesterol consumption yourself. The United States Department of Agriculture recommends that you get no more than 7% of your daily calories from saturated fat. For people who eat 2,000 calories a day, this equates to no more than 16g of saturated fat. Since scallops are very low in saturated fat, they are a smart choice for a healthy diet.
However, that nutritional and fat content is only calculated on steamed scallops, not included with other processing ingredients. If scallops are cooked with butter, it will have a much higher fat content. 1 tablespoon of butter contains more than 7g of saturated fat. So if you want to enjoy scallops in conjunction with cholesterol control then you need to be aware of what is added to scallops during cooking.
2. Scallop dishes control cholesterol
Here are some very healthy scallop recipes:
2.1 Lemon butter scallops
This recipe uses butter, but 1 tablespoon of butter is for 4 servings. So. If you're only eating one serving, you're consuming only 1/4 teaspoon of butter or less than 2g of saturated fat. This is a simple grilled scallop dish that is both delicious and helps control cholesterol.
2.2 Orzo Salad with Scallops
Orzo is a type of pasta. It goes well with salads. This recipe requires a lot of olive oil (about 1⁄4 cups + 1 tablespoon). You can at least halve the amount of olive oil you use to reduce the amount of saturated fat in your dish. However, because olive oil is a good source of heart-healthy monounsaturated fats, you can still use it in salads.
Salad Orzo với sò điệp là một trong những món ăn được ưa chuộng trên thế giới
2.3 Paleo grilled scallops with mango pineapple sauce
This recipe uses ghee (refined butter) instead of regular butter. Purified avocados are avocados that are high in saturated fat, which when consumed in large amounts can increase the risk of heart disease. Therefore, with this recipe, you need to halve the amount of buttermilk used in the dish. That is, you only need 3/4 tablespoon of ghee, divided into 2 - 3 servings. This is a moderate and reasonable amount.
2.4 Red chili scallops
This recipe uses olive oil as a fat - 2 tablespoons for 6 servings. This is a very good dish for the heart without any adjustment.2.5 Jumbo Sauteed Scallops with Pureed Cauliflower and Grilled Asparagus
This dish uses cauliflower instead of rice or fries, so it's heart-healthy. Cooks only need to use a little butter - about 1⁄4 tablespoons of butter - per serving. And you can completely remove the butter from the dish or add it in such a quantity, because it does not affect the taste of the dish or the health of the user much.
Controlling cholesterol does not have to be difficult. By choosing healthy foods like scallops, combined with adjusting recipes to suit your dietary needs, you can both enjoy delicious food while ensuring safety. all for health.
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Reference source: healthline.com
