Pangasius fish, a freshwater species commonly farmed in Southeast Asia and particularly prevalent in Vietnam, is celebrated for its nutritional richness. This article aims to address concerns regarding the potential for pangasius fat consumption to contribute to weight gain and obesity, shedding light on the various health benefits it offers.

Abundant Nutritional Value in Pangasius Fat

Pangasius fish boasts a substantial nutritional profile, making it a valuable addition to your diet. In a 100-gram serving of raw pangasius, you can expect 92 calories, with 60% of it being protein and 40% comprising essential fats. These fats contain a wealth of nutrients, vitamins, and trace elements vital for overall well-being.

Mỡ cá tra chứa rất nhiều dinh dưỡng, Vitamin, các nguyên tố vi lượng cần thiết cho cơ thể.

Pangasius fat includes important trace elements such as:

  • Potassium: 240 mg
  • Phosphorus: 210 mg
  • Calcium: 50 mg
  • Magnesium: 20 mg
  • Iron: 1 mg
  • Chromium: 55 μg
  • Iodine: 50 μg
  • Fluorine: 25 μg

Vitamins found in pangasius fat include:

  • Vitamin RR: 2 mg
  • Vitamin C: 1.2 mg
  • Vitamin B1: 0.2 mg
  • Vitamin B2 and B6: 0.1 mg
  • Vitamin E: 1 mg
  • Cholesterol: 70 mg

Health Benefits of Pangasius Fat

Is pangasius fat good for your health? Yes, it is. The fat found in pangasius distinguishes itself from animal fats by providing ample protein and containing a wealth of Omega-3, 6, and 9 fatty acids. The American Heart Association recognizes the significance of Omega-3 in preventing arterial hardening and enhancing memory. Regular consumption of pangasius can reduce the risk of Alzheimer’s disease, which is often linked to memory loss in the elderly. Moreover, pangasius fat is primarily composed of unsaturated fatty acids (over 70%), and it is cholesterol-free, making it a healthy dietary choice.

Dầu chiết xuất từ cá tra rất giàu dinh dưỡng - Kimmy Farm Vietnam

Pangasius fat is favored by those who wish to maintain a trim figure, as it does not lead to weight gain. This is due to its high content of good fats, particularly the Omega-3s, which can even aid in weight loss. Studies have shown that diets low in fat and high in carbohydrates do not necessarily result in weight loss or overall health improvement. In contrast, low-carb, high-fat diets tend to promote weight loss and offer other health benefits.

Does Eating a Lot of Pangasius Fat Cause Obesity?

Contrary to concerns, indulging in pangasius fat does not lead to weight gain. Recent research demonstrates that consuming fish fat does not only fail to promote weight gain, but it can also aid in more effective weight loss. Studies have compared individuals on low-fat, high-carb diets who experienced limited weight loss and minimal health benefits. Conversely, those following low-carb, high-fat diets tend to shed pounds and reap additional health advantages.

Cá tra chất lượng sẽ có màu hồng nhạt, không bị thâm hoặc có dấu hiệu hư hỏng, điều này nói lên việc bảo quản không tốt hoặc cá kém chất lượng.

It’s essential to distinguish between good fats derived from natural sources, such as pangasius, salmon, fatty fish, fish oil, olive oil, algal oil, cashew nuts, flaxseeds, macadamia nuts, and polyunsaturated and monounsaturated fats. Incorporating these fats into your diet can boost metabolism, enhance fat burning, reduce appetite, optimize cholesterol levels, and even reverse type 2 diabetes. These fats are also known to be heart-healthy and may decrease the risk of heart disease. So, you can enjoy pangasius without worrying about it contributing to obesity.

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