Poke is a Hawaiian dish consisting of traditional rice, seasonings, vegetable oil, and diced raw fish like salmon, snapper, or Tuna. But is poke healthy for you? Well, it depends on the ingredients and your personal preferences. A poke bowl can be customizable, so you should focus on a healthy treat.
A regular poke serving is a nutritional powerhouse that consists of proteins, iron, folate, manganese, potassium, folate, and essential vitamins. However, if you feel healthy when you order a poke, you may want to rethink your order.
Is Poke Good for You?
As long as you add nutritional ingredients, Poke can be healthy. But a regular Poke contains Tuna, which is filled with mercury, so you should take it sparingly. Salmon is also filled with toxins, and this compromises the quality of your diet. When choosing the fish, you should ensure the benefits outweigh the risks. The key to taking Poke is moderation.
This brings us to the question, is poke safe to eat? According to health experts, Poke is relatively safe as long as you can steer towards the right fish. But again, the idea of eating raw fish is scary for most of us.
Is Ahi Tuna Safe to Eat?
Ahi Tuna is high in omega-3 and has high mercury content. However, the percentage of mercury will depend on the Tuna used on steaks. The general rule of thumb is to take no more than 6 ounces a week. But here is the thing – even small amounts of mercury can interfere with brain development and trigger anxiety.
If you’re ordering your Poke, you should keep a few things in mind. First, you should avoid king mackerel, ahi tuna, swordfish, and salmon.
To be on the safe side, you should ease up on Tuna. And you can pick the little guys and forego the big predators. If you’re pregnant or nursing, you should go for safer poke sizes.
How Often Can You Eat Poke Tuna?
It would help if you consumed Tuna two to three times a week – 85 to 140 grams. Tuna is nutritious thanks to the high amount of vitamins, proteins, omega-3s, and healthy fats. Of course, this will depend on the type of fish you eat.
If you’ve been eating tuna fish every day, it’s time you rethink your decision. Consuming too much can lead to mercury poisoning, and this can have serious side effects. You may experience problems with vision, numbness, memory problems, loss of coordination, and muscle pain.
Is it Bad to Eat Raw Fish?
For those who choose to eat raw food, you may be putting your health at risk. Generally, seaborne food can cause severe symptoms like diarrhea, abdominal pain, and vomiting. You may also be wondering, can you eat raw tuna fish in a poke? Tuna is one of the nutritious fish species, so it’s best to consume in moderation. If you buy your fish at the grocery store, make sure it’s cleaned and frozen.
Is overeating Tuna bad for you? While consuming healthy Tuna varies from one species to another, taking too much can put your health at risk. The FDA recommends that you take less than three ounces per week. The amount should be lower for pregnant women and children.
Canned Tuna is nutritious, but again you should opt for varieties low in mercury.
Can You Eat Raw Sushi While Breastfeeding?
Consuming raw sushi while breastfeeding doesn’t pose a health risk, but you should ensure you know the source of the product. While raw fish won’t affect the quality of breastfeeding milk, it can make you sick. It’s no wonder health experts recommend that you avoid fish high in mercury. Before you place your order in the restaurant, you should be aware of the contamination levels. Generally, 2-6 servings are considered safe.
If you’re breastfeeding, you should practice safe handling techniques. Before you touch raw fish, you should wash your hands. If you refrigerate your fish, you should wipe down your fridge regularly.
How Much is Raw Poke Tuna Safe to Eat?
While there is no one-size-fits-all recommendation, the FDA suggests that you take no more than 170 grams per week. Pregnant women and children should consume 6-8 ounces per week.
When you incorporate Poke raw fish in your diet, you should load it up with vegetables and salads. Besides, you can ditch the rice fillers and extra noodles and compliment your dressing with seeds and fruits. Poke can be the perfect solution for your hunger as long as you keep your portions in check.
Read more – Is Ahi Tuna High in Mercury?