can i eat crab legs while pregnant

Can I Eat Crab Legs While Pregnant? The Ins and Outs of Eating Crab During Pregnancy

Pregnancy comes with a whole host of dietary dos and don’ts. With all the rules about what you can and cannot consume, it can get confusing trying to figure out if something as seemingly harmless as crab legs are okay to eat.

As an expectant mom myself, I was just as puzzled about whether indulging in juicy crab legs would be safe for my baby After doing extensive research and consulting with my doctor, I’ve learned a lot about the ins and outs of eating crab and other seafood during pregnancy

In this article I’ll share what I’ve discovered to help other moms-to-be understand if they can safely enjoy crab legs and other types of seafood while pregnant.

The Benefits of Eating Seafood During Pregnancy

While dietary limitations abound when you’re expecting, eating seafood isn’t one of them. In fact, it’s encouraged! Seafood provides vital nutrients for your growing baby’s development, including:

• Omega-3 fatty acids like DHA for brain and eye development

• Protein for building strong muscles and tissues

• Vitamins like A, B, D for immunity and growth

• Minerals like iron, zinc, selenium for healthy blood and cell function

By eating at least two to three servings of low-mercury seafood per week, you can reap the rewards of these essential nutrients for both you and your baby.

Which Seafood is Best for Pregnancy?

Not all seafood is created equal when it comes to pregnancy-safe options. Here are the top low mercury choices recommended by health organizations:

• Salmon
• Shrimp
• Pollock
• Light tuna
• Tilapia
• Catfish
• Cod

Oily fish like salmon and trout are especially great because they are filled with omega-3s. Shellfish like shrimp and crab also make smart choices.

Can You Eat Crab When Pregnant?

The short answer – yes! When properly cooked, crab is considered one of the best seafood choices to eat during pregnancy according to the FDA. It’s packed with protein, vitamins, and minerals.

Crab legs in particular can be a stellar source of zinc, copper, vitamin B12, selenium, and phosphorus. Just be sure to avoid raw or undercooked crab to minimize any food poisoning risks. Thoroughly cooked crab legs are perfectly safe and healthy for expecting mothers and babies.

Imitation Crab While Pregnant – Yay or Nay?

You may be wondering if those imitation crab sticks and shreds are okay for pregnant women too. The answer is yes, imitation or mock crab is safe to eat during pregnancy as well.

However, it doesn’t offer the same nutritional profile. Imitation crab is usually made from fish like pollock and cod, shaped into a crab form. It’s not as high in omega-3s, vitamins, and minerals as real crab.

But the upside is that it’s low in mercury, affordable, and easy to find. So imitation crab can be a budget-friendly alternative to enjoy the taste of crab, just don’t expect it to be a nutritional powerhouse like the real thing. Check the ingredients to ensure there are no raw fish products mixed in.

Seafood to Limit or Avoid

Just because you get the green light on crab and other low mercury seafood doesn’t mean you can eat endless amounts. Here are some important limitations on seafood consumption during pregnancy:

• Avoid high mercury fish: Swordfish, shark, tilefish, bigeye tuna, marlin and king mackerel have very high mercury levels and should be avoided.

• Limit white (albacore) tuna to 6 ounces per week: While lower in mercury than other tuna, albacore still contains more than the safer light tuna.

• Max out at 12 ounces of seafood per week: Eat no more than 12 ounces total of low mercury seafood per week while pregnant or breastfeeding.

• Say no to raw seafood: Raw fish, oysters, sushi or any other uncooked seafood increases your risk of food poisoning. Cooked is best.

Proper Handling and Cooking of Crab

To get the most from crab nutritionally while minimizing any risks, follow these food safety tips:

• Cook crab thoroughly until opaque and flaky. Use a food thermometer to ensure crab reaches an internal temperature of 145°F.

• Avoid eating refrigerated smoked seafood marked as nova or lox style. Opt for freshly cooked.

• Don’t cross-contaminate by prepping raw crab and cooked foods on the same surfaces or with the same utensils.

• Refrigerate cooked crab within 2 hours at temperatures below 40°F.

• Freeze any leftovers if not consuming within 4 days. Thaw in refrigerator, not at room temp.

• Wash hands and prep surfaces before and after handling raw crab.

The Bottom Line

Within the recommended guidelines, cooked crab and other low mercury seafood offer wonderful benefits for mom and baby during pregnancy. Crab legs make a perfectly healthy addition to your prenatal diet when handled safely.

As always, consult your doctor about any dietary restrictions or concerns you may have. But in most cases, pregnant women have the green light to indulge in delicious, nutritious crab legs! Just cook thoroughly, watch mercury levels in other fish, and practice proper food safety.

With the right precautions crab legs can be a tasty, healthy way for expectant mothers to get vital nutrients for their growing babies. So dig in and enjoy!