Healthiest and Worst Canned Fish - Buy THIS not THAT

Best Fish for a Keto Diet:

How Omega 3 Helps Build Muscle:

Special Thanks to my team and Nicholas Norwitz - Oxford Ketone PhD Researcher and Harvard Med Student - for working diligently on research as well!

Healthiest and Worst Canned Fish - Buy THIS not THAT - Thomas DeLauer

Have you ever wondered if canned fish is healthy? Well let me make this very simple for you. Yes. Canned fish is healthy. What I want to do with this video is I want to teach you which canned fish are the best and which ones maybe aren't as best.

The first one that is probably the most common when you think of of a canned fish is going to be sardines and tuna.

Sardines, exceptionally high in docosahexaenoic acid, DHA. 90% of the fats in our brain are DHA. Let's support this and get a good brain. Vitamin D, very high quality Vitamin D in sardines. Really no cons to speak of unless you're getting low quality ones that are in oil, so honestly, really no cons. Eight to twelve grams of fat, generally on average, very high in selenium which is super good for your thyroid. So, to be able to convert T4 into the active form of T3, revving up your metabolism.

Now let's move into tuna here. Tuna, okay. Benefits, low fat, low calorie. It's the highest protein per calorie, so you get a lot of protein, bang for your buck. Easy to get in water or brine. Again you want to get tuna in water whenever possible. Cons. You don't get tuna in its whole form. You very rarely get tuna with bone and you don't get the skin. High in mercury. Predatory fish. High in mercury. Can't overdo the tuna, plain and simple. Low fat, on a keto diet, you want some of those fats and the fats from fish are great. If you're going to eat low fat fish, you might as well just eat chicken. Now less than three grams of fat. This can be a good thing depending where you're at in your keto journey but we're going to save that for a different time.

Now we move in to anchovies, all right? Anchovies, let me preface this, are an amazing fish. Super amazing. Amazing for cooking. They happen to be stable, so you can cook them and a lot of the healthy fats remain intact. They don't denature easily. No, not a whole lot of lipid peroxidation. Sodium, if you're on keto or fasting like you want to replenish your sodium content so it's actually good there. Easy to get them whole, they are very small, so you get the bone, you get the skin. The downsides, if you're not keto, a lot of sodium. We're talking a lot, and it's very hard to find them in water. Almost all anchovies are in oil. There's a couple brands that have them in water, but it's hard to come by.

Then we have mackerel. Mackerel's really awesome stuff. It's the highest fast and the highest calorie canned fish. Very easy to get in water, in fact, you find it more in water than you do in oil because it's already so calorically dense, they don't want to be serving up a can of mackerel that's 1,000 calories. The downside? High calorie, high fat. You want to avoid king mackerel though. King mackerel is very highly contaminated. Atlantic's better. King mackerel, avoid. 100 gram serving also has 360 IUs of Vitamin D. It's one of the highest Vitamin D canned fish that you can get. Vitamin D is not just a vitamin. It's a hormone that affects belly fat, it affects your brown fat, it affects inflammation, it affects how actin and myosin glide over each other so you get a better muscle contraction and build more muscle. Very critical stuff.

Okay, oysters. My personal favorite as far as taste goes. The highest, it's the world's highest amount of zinc of any food is in oysters. Zinc is so important. We need to have a zinc balance. Tremendous for testosterone levels for men. Don't get me wrong, it's great for women too. Where it's good for women is it helps with thyroid receptor cells, so it makes it so the thyroid hormone is floating through our body, can actually bind to receptors and have a positive impact. Super important. Also very low fat, so pretty low calorie.

Low fat is also bad in some cases, right? Now what's interesting about oysters is they contain something really interest. It's a mouthful to say but it's 3,5 dihydroxy-4-methoxybenzyl. What the heck is that? It is a really interesting newly researched antioxidant. Activates different antioxidant pathways in our body but it is an antioxidant in and of itself, so very powerful at keeping the system nice and clean, okay?

Nicholas Norwitz - Oxford Ketone PhD Researcher and Harvard Med Student:

[chuckroast]

I am 62 years old and started eating canned sardines. Mostly in water sometimes in EVOO. I have worked construction, heavy lifting, concrete and carpentry all my life. Joint pain seemed to be a fall-out from doing this. Since the caned sardines, my joint pain has disappeared. I'm a believer in its health benefits. Great video and thanks.

[bartram]

When I opened my lunch box in work, my colleagues used to comment on the contents, usually anchovies, lumpfish caviar, cockles and other fish products, mostly good natured comments. Occasionally there would be criticism that I ate ‘any crap’. The biggest culprit was a 34 year old who lived on fast food and weighed about 18 stone and looked older than me at 63 years old. I’ve been retired for years now, still in good health and still eating tinned fish.

[labaccident]

Ive always eaten canned sardines, usually as a light lunch with some crackers.
My grandpa taught it to my mom, who taught it to me. It’s also super budget friendly

[himitpandav]

Mackerel has 145% of rda of vitamin b12.Sardines also have very similar amount and both are very high in omega 3s which is always a good thing.

[alan]

King Oscar Sardines in oil are my favorite, always have at least 7 or 8 cans on hand.

[Synapse]

Oil preserves omega 3 fatty acids in canned fish, so it's better to get them in oil, folks. Just throw away the oil before eating

[ash_emu]

Rice + sardines (the can with tomato sauce and a red chilli) + spinach, throw in pan and heat together. I'll throw a tbsp of mayo in there too for the flavor. People think I'm gross but I eat this regularly. If you're hungry, your mouth will water! If you are repulsed, then you're not really hungry.

[DENERIST]

I really like you attitude. When I started losing weight I found most youtubers to be less informative and more condecending .Your videos are very useful for me when I do not know what to fo about food.Thank you.

[spaceghost]

I ate sardines for the first time in my life today. I'm 58. Wild Planet brand packed in water. Absolutely shocked that they tasted almost just like tuna. A bit stronger maybe. I was floored. I expected them to be AWFUL. I had the horseradish and hot sauce at the ready to choke them down with but didn't even need it. I want to eat them for medicinal purposes. Very high nutrition in small amount of weight.

[leefury]

We use to get smoked Kippers in a pan (cans are round and tall) from England when I was a kid. I just found King Oscar in Walmart. Very good. We use to eat them with malt vinegar and crackers. If food shortages are coming, I think canned fish are a great stock up item.

[ATD]

Canned fish is such an underrated source of healthy protein and fat

[lisafaithful]

Wild planets products are amazing! I love their tuna and sardines! They’re high quality and taste great. Thanks to costco for carrying wild planets items.

[Galantski]

I've found a brand of excellent sardines, Thomas, that may be an exception to your no oil rule. Brunswick uses extra virgin olive oil, at least in some of its products. I had the Gourmet Brisling Sardines topped with Jalapeno Slices in the aforementioned oil, and quite liked it, For one thing the oil was very light and flavorful -- just enough to cover the fish.

[chriscruciat]

Doctor Boz also recommends Sardines in fact she does a 3-day sardines only diet and the blood readings are amazing after doing this

[michaelkermizian]

My granddaughter just turned 3 and she prefers sardines (with skin and bones). She eats a can per day.

[Yourfriendinendtimes]

Here is some info on salmon species and other wild Alaskan seafood:
If you ever get a chance to eat wild herring roe harvested on a spruce branch, lightly blanched, holy moly, is the best roe out there! It tastes SO good, it works really well on a small seaweed salad with sesame seeds.
Also, Jumbo or Super Jumbo wild Alaskan Spot Prawns almost always have roe on them! The life cycle of a Spot Prawn is that they are male until they reach a certain size, then they become female, so when you get larger wild Spot Prawns, they should all be females.

Also - what do you have to say about shelf stable smoked salmon? The smoked salmon I have is canned in a jar, and not as "fishy", and always has bones and skin in.

Also, just as a reference for people, the alternative name for a sockeye salmon is a red salmon, and other, more traditional names for a Keta salmon are dog and chum salmon.
The other salmon species are, Coho, aka Silver salmon, Pink, aka humpy or Gorbuscha salmon which is the smallest and cheapest, and Chinook or King salmon, which are the more rare and biggest, and can be very fatty. All these salmon species are very good, and keep a keen eye out for Atlantic salmon, that is almost always farmed. They also farm Keta(Dog/Chum) and King(Chinook) Salmon as far away as New Zealand.. talk about the opposite of local/sustainable for those of you ANYWHERE But the South Pacific!

Just some words of advice from your Alaskan Commercial fisherwoman viewer!

[rudylabsilica]

I always eat canned sardines, and usually I’d eat them with rice and eggs as breakfast. They’re good too as a quick lunch or dinner. So I’m good! Thanks Matt!

[wallycox]

I highly recommend pink salmon. Mild flavor and a good, low mercury, substitute for tuna. You can also get it with bones et al. Very good if you don't mind the crunch.

[xxFairestxx]

Oil is ok. Make sure it’s extra virgin olive etc. Keeps the Omega 3s in the fish!

[timgutierrez]

It took me over a month on Keto to adjust to it and be able to fully understand most of your videos, but I am getting better at it. You are so thorough that I use you as the litmus test as to what is the best source of information for nutrition and Keto by far.