Squid Nutritional and shocking Profile:
• Energy value (calories per serving): Moderate
• Protein: High
• Fat: Low
• Saturated fat: Low
• Cholesterol: High
• Carbohydrates: Low
• Fiber: None
• Sodium: Moderate
• Major vitamin contribution: B vitamins
• Major mineral contribution: Iron
About the Nutrients in This Food
• Like meat, fish, and poultry, squid and octopus provide high-quality proteins with sufficient amounts of all the essential amino acids. Both have less saturated fat than meat and small amounts of omega-3 fatty acids, a group that includes the essential fatty acid linolenic acid, plus eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the primary unsaturated fatty acids in oils from fish.
• However, like shellfish, squid and octopus may be a significant source of cholesterol. The cholesterol content
of squid and octopus can vary from animal to animal; there is no reliable guide to choosing the one that is lower in cholesterol.
• As a general rule, the mantle (body) generally has less cholesterol than the tentacles. Four ounces of raw squid has 1.6 g total fat (0.4 g saturated fat, 0.1 g monounsaturated fat, 0.7 g polyunsaturated fat), 264 mg cholesterol, and 17.7 g protein.
• Four ounces of raw octopus has 3.5 g total fat (0.7 g saturated fat, 0.6 g monounsaturated fat, and 0.8 g polyunsaturated fat), 163 mg cholesterol, and 17 g protein. According to the National Marine Fisheries Service
Northeast Fisheries Laboratories, squid and octopus have approximately 86 mg omega-3s per ounce.
How To Serev Nutritious Food
• Prepared with little or no added fat, to preserve the seafood’s status as a low-fat food.
Diets That May Restrict or Exclude This Food
• Low-cholesterol diet
• Low-protein diet
• Low-sodium diet (frozen squid or octopus
How To Buying This Food
Look for:
Fresh whole squid with clear, smooth skin. The squid should smell absolutely fresh. Squid larger than 8 inches may be tough. Choose fresh, whole baby octopus or octopus meat that looks and smells absolutely fresh. Octopus larger than two to 2.5 pounds may be tough.
How To Storing This Food
• Refrigerate fresh, cleaned octopus or squid immediately and use it within a day or two. Frozen squid or octopus will keep for one month in a 0°F freezer.
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How to Preparing This Food
NOTE:
Handle live squid or octopus with care. They bite.
Squid
. Whole squid are usually sold cleaned, like any other seafood. If you are cleaning the squid yourself, your goal is to throw out everything but the empty saclike body and the tentacles. Start by removing the beak.
• Then reach into the body cavity and pull out all the innards, including the cartilage. (If you tear or puncture the ink sac and spill the ink, just wash it off your hands.) Cut the innards away from the body and throw them out.
• Peel off the skin. Squeeze the thick end of the tentacles and discard the small yellowish piece of meat that pops out. Rinse the squid meat thoroughly, inside and out, under cool running water. Stuff the sac whole for baking or cut it into rings and stew it along with chunks of the tentacles.
Octopus.
Cleaned, dressed octopus needs only be rinsed thoroughly under cold running water. To prepare a small whole octopus, remove the beak, eyes, anal area, and ink sac. Cut off the tough ends of the tentacles, slice the tentacles into rounds or chunks, rinse them thoroughly under cold running water to remove all the gelatinous cartilage, and pound the meat to tenderize.
• When you are done, clean all utensils thoroughly with soap and hot water. Wash your cutting board, wood or plastic, with hot water, soap, and a bleach-and-water solution.
• For ultimate safety in preventing the transfer of microorganisms from the squid to other foods, keep one cutting board exclusively for raw fish, meats, or poultry, and a second one for everything else. Don’t forget to wash your hands.
Did you know the shocking reaction When You Cook This Food.
• Heat changes the structure of the proteins in the squid and octopus. The proteins are denatured, which means that they break into smaller fragments or change shape or clump together. These changes cause protein tissues to lose moisture and shrink, so that the sea-food becomes opaque as it cooks.
• Squid cooks fairly quickly. Its thin-walled body can be fried or sautéed in less than a minute and stewed in half an hour. Octopus, on the other hand, may need to be simmered for as long as three hours. But take care: the longer you cook the octopus, the more moisture you squeeze out of its protein tissues and the more rubbery it becomes.
How Other Kinds of Processing Affect This Food
Freezing.
Commercially processed squid are soaked in brine before freezing, which makes them much higher in sodium than fresh squid.
Amazing Medical Uses and/or Benefits
Protective effects of omega-3 fatty acids.
Omega-3s appear to reduce the risk of a heart attack. A 20-year project at the University of Leyden in the Netherlands, comparing the eating habits of more than 800 men at risk of heart disease, found that men who ate more than an ounce of fish a day had a 50 percent lower rate of heart attacks. Since then, a lengthening list of studies has shown similar protection among men who eat fish at least two or three times a week.
• One possible explanation is that omega-3s reduce triglyceride levels. Another is that your body converts omega-3s to a compound similar to prostacyclin, a naturally occurring chemical that inhibits the formation of blood clots.
• Omega-3s also reduce the risk of “sudden death” heart attack. In the United States, about 250,000 people die each year from sudden cardiac failure caused by ventricular fibrillation, an unexpectedly irregular heartbeat.
• A 1995 study from the Australian Common wealth Scientific and Industrial Research Organization (Adelaide), showed that laboratory monkeys fed omega-3 oils from fish had a steady heartbeat when exposed to electrical current twice as powerful as that which caused ventricular fibrillation in animals that did not get the fish oils.
• Omega-3s inhibit the production of leuketrienes, naturally occurring chemicals that trigger inflammation. This may be beneficial to people with rheumatoid arthritis. In 1995, the Arthritis Foundation published the results of a study by Piet Geusens at the Catholic University in Pellenberg (Belgium) suggesting that patients who take omega-3 fatty acid supplements along with their regular arthritis medications have improved pain relief.
• Previous studies had demonstrated the omega-3s ability to reduce inflammation, joint stiffness, and swelling. Finally, like isoflavones, omega-3s may protect bone density. One 1997 study at Purdue University (Indiana) demonstrated that animals fed increased amounts of the omega-3 fatty acids formed new bone faster than animals fed a regular diet.
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Adverse shocking Effects Associated with This Food
Allergic reaction.
Shellfish are one of the 12 foods most likely to cause the classic symptoms of food allergy, including upset stomach, hives, and angioedema (swelling of the lips and eyes). The others are berries (blackberries, blueberries, raspberries, strawberries), chocolate, corn, eggs, fish, legumes (peas, lima beans, peanuts, soybeans), milk, nuts, peaches, pork, and wheat (see wheat cereals).
• Parasitical, viral, and bacterial infections and/or food poisoning. Like raw meat, raw shellfish may carry various pathogens, including Salmonella bacteria. These organisms are destroyed by thorough cooking.
• People whose blood cholesterol levels are abnormally high are considered at risk for heart disease, but experts disagree as to the effects of dietary cholesterol on serum cholesterol.
• Patients with hypercholesteremia, a metabolic disorder that influences cholesterol production in the liver, may benefit from a diet low in dietary cholesterol, but there is no conclusive proof that lowering a healthy person’s consumption of dietary cholesterol will significantly change the amount of cholesterol he or she produces.
• In 1986 the American Heart Association issued new guidelines suggesting that healthy adults reduce their consumption of fat to 30 percent of total calories and limit cholesterol intake to 300 mg per day or 100 mg per 1000 calories, whichever is less (3.5 ounces of squid or octopus have 300 mg cholesterol).
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