A new study published in the Journal of the American Dietetic Association found that farm-raised fish may be lacking on omega-3s. Researchers testing the levels of omega-3 fats in farm-raised tilapia found that it may contain high levels of omega-6s (which, in excess, can cause inflammation) and low levels of omega-3s. (Ref: Body+Soul Magazine, Nov 2008, p. 32)
A Mount Sinai School of Medicine nutritionist, Laurie Tansman, R.D., says these findings don’t mean you need to completely cut out tilapia from your diet. She explains that “when it comes to omega-3s and omega-6s, you need to look at the ratio of what you’re getting in your whole diet, not just from one food.” Tansman says to shoot for a minimum of eight ounces of fatty fish a week. Try salmon, herring, mackerel, and trout. Also, opt for wild-caught fish when you can.
But, limit your intake of omega-6s. Some foods high in this fatty acid are red meat and refined vegetable oils (corn, soybean sunflower, safflower, and cottonseed oils). Hydrogenated fats and other processed foods are also high in omega-6s. Remember that your body still needs omega-6s, but in moderation.
If you want some more information on the nutritional differences between wild and farm-raised fish, read this article from Dr. Shannon O’Keefe.
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