Debunking crawfish myths: Don't believe everything you hear about health risks

As Mardi Gras gives way to Lent, so the South Louisiana culinary calendar turns to crawfish.
But, as we look forward to the flavor and the fellowship of a crawfish boil, we may have nagging concerns over what we've heard about the impact on our dietary health. After all, South Louisiana cooking isn't exactly at the top of the heart-healthy recipe list.
Fear not, says the LSU AgCenter. Some of the things you've heard about our favorite Louisiana dish is wrong, or at least overstated.
Here are some of the AgCenter's debunked myths about crawfish.
1. Crawfish is high in fat and cholesterol.
Crawfish actually is low in fat, saturated fat and trans fat. Three ounces of cooked crawfish contain 116 milligrams cholesterol, about a third of the maximum daily amount recommended by the 2005 Dietary Guidelines and the American Heart Association.
The bright yellow to orange crawfish “fat” that is squeezed from the heads and that also sticks to the tail meat is not fat in the usual sense. It actually is an organ in the head called the hepatopancreas that functions much like the liver in higher animals.
The actual pure fat content of this material is probably 30%, but as packaged for use in cooking, it may be closer to 10%, according to a recent study. On the other hand, cholesterol content of the pure head “fat” is high – more than 500 milligrams per 100 grams (3.5 ounces).
2. Crawfish don’t fit in a heart healthy eating plan.
High intakes of saturated fats, trans fats and cholesterol may raise unhealthy blood lipids and increase heart disease risk. Since crawfish are low in fat, saturated fat, trans fat and calories, and high in protein and minerals, they can be included in the diet of anyone who is concerned about cholesterol, fat or calories.
Although shellfish (shrimp and crawfish) tend to be higher in cholesterol than fish, poultry and meat, a 3-ounce serving of crawfish provides 116 milligrams cholesterol. Crawfish fat is mostly unsaturated and contains a high proportion of omega-3 fatty acids that seem to significantly reduce the risk of heart disease and stroke.
It’s important to remember that frying or preparing crawfish in rich sauces adds extra calories and fat, however.
3. If I find a crawfish with a straight tail on my plate of cooked crawfish, this means it was dead before cooking.
Studies by the LSU AgCenter have shown that a crawfish with straight tail after boiling may or may not have been dead prior to cooking. A cooked crawfish with a straight tail does not necessary mean the crawfish is spoiled.
Sometimes crowded conditions in the boiling pot will prevent the tail of a live crawfish from properly curling. So the bottom line on straight and curled tails is that a straight tail doesn’t mean the crawfish was dead when it went into the pot and a curled tail doesn’t mean it was alive.
It’s important to following recommended food safety guidelines to keep food safe to eat.
4. Eating boiled crawfish makes me feel bloated (have too much fluid).
Crawfish are good for you – just don’t make them too salty!
As with everything, too much of a good thing is not good. Too much spicy, salted, boiled crawfish and all the accompaniments – corn, potatoes and onions – can lead to sodium overload and edema (excess body fluid).
Crawfish, corn, potatoes and onions are naturally low in sodium, but their sodium content increases after boiling in salted water. Crawfish that are boiled for meat production at peeling plants do not use salt or spices in the cooking water.
Salt, which is sodium chloride and therefore contains sodium, is important in helping the body maintain normal cell function and a proper fluid balance. Too much salt, though, can lead to too much sodium in the blood, causing water retention and uncomfortable swelling of the hands and feet and sometimes the abdomen.
For healthy people, this is a temporary condition, and the fluid will be excreted. In addition, any weight gain associated with the excess fluid accumulation – water weight – will disappear with fluid loss. A serious problem related to too much salt is high blood pressure. High blood pressure increases the risk for heart disease and strokes.
Approximately one-third of people with high blood pressure in the United States are especially salt-sensitive. The 2005 Dietary Guidelines for Americans, the most recent, recommend eating no more than 2,300 milligrams of sodium per day, about the amount in a teaspoon of table salt. The average American adult consumes between 4,000 and 9,000 milligrams of sodium daily.
While enjoying crawfish, be sure to munch on the fresh vegetable appetizers and follow it with fruit for dessert. Fruits and veggies are high in potassium and help blunt the effects of salt on blood pressure and may reduce the risk of kidney stones.