Is Shrimp Part of the Mediterranean Diet? A Closer Look at This Heart-Healthy Seafood

The Mediterranean diet has gained popularity in recent years as a way of eating that emphasizes whole, minimally processed foods and healthy fats. It focuses on plant-based foods like fruits, vegetables, whole grains, beans, nuts and olive oil, along with moderate amounts of fish, poultry, eggs and dairy.

Seafood, especially fatty fish like salmon, is encouraged as part of the Mediterranean diet. But what about shellfish like shrimp? Let’s take a closer look at whether shrimp can be part of this heart-healthy way of eating.

An Overview of the Mediterranean Diet

The Mediterranean diet is inspired by the traditional cuisines of countries bordering the Mediterranean Sea like Greece, Italy and Spain. Some key qualities of the Mediterranean diet include

• Emphasis on plant foods – Vegetables, fruits, beans, whole grains and nuts are dietary staples.

• Healthy fats – Olive oil and nuts provide healthy unsaturated fats instead of saturated and trans fats

• Seafood – Fish and shellfish are recommended 2-3 times per week.

• Herbs and spices – Used to flavor dishes instead of salt.

• Red wine – In moderation, wine is often enjoyed with meals.

• Community and tradition – Sharing meals with others is an important part of the Mediterranean lifestyle.

Research has linked the Mediterranean diet pattern with reduced risk factors for heart disease like high blood pressure and high cholesterol. It’s considered one of the healthiest eating patterns.

The Role of Seafood in the Mediterranean Diet

Fish and shellfish play an important role in the Mediterranean diet. Here’s a look at the dietary recommendations for seafood:

• Eat fish or shellfish 2-3 times per week. Both fatty fish like salmon and lean fish like cod are included.

• Favor oily fish high in omega-3s. Salmon, herring, sardines and mackerel are especially encouraged for their high omega-3 content.

• Avoid fried fish. Instead, opt for baked, broiled or grilled preparations.

• Limit larger fish higher in mercury. These include swordfish, shark, tilefish and king mackerel.

• Enjoy a variety of shellfish. Shrimp, scallops, mussels, clams and oysters can all fit into the Mediterranean diet.

Seafood provides high-quality protein and many vitamins and minerals. Oily fish like salmon offer omega-3 fatty acids that can help reduce inflammation and support heart health.

Overall, seafood is highly encouraged as part of the Mediterranean diet. Both finfish and shellfish can be included several times per week as part of this eating pattern.

Shrimp’s Health Benefits and Nutrition

Shrimp is popular in the Mediterranean region and can be a nutritious shellfish choice as part of the Mediterranean diet. Here is a look at some of its health benefits and nutrition profile:

• High in protein – A 3 oz serving contains 18 grams of protein.

• Low in mercury – Unlike some larger fish, shrimp is low in mercury.

• Rich in selenium – Contains over 50% of the RDI per serving. This mineral has antioxidant effects.

• Good source of vitamin B12 – One serving provides over half the daily vitamin B12 needs.

• Provides iodine – Helps support thyroid function.

• Contains astaxanthin – This antioxidant compound may protect against oxidative damage.

In addition to being nutrient-dense, shrimp is also versatile and easy to incorporate into a variety of Mediterranean-inspired dishes. It can be grilled, sautéed, baked into seafood casseroles or added to pasta dishes, salads, soups and more.

Easy Ways to Eat More Shrimp on the Mediterranean Diet

Here are some simple tips for enjoying shrimp as part of a Mediterranean diet:

• Sauté shrimp in olive oil and garlic. A quick sauté in olive oil and garlic makes a fast and flavorful main dish. Add lemon juice and Mediterranean herbs.

• Grill shrimp kebabs. Alternate shrimp and vegetables like bell peppers and zucchini on skewers for a fun and healthy grilled meal.

• Make shrimp and orzo. Toss sautéed shrimp with tomatoes, spinach and feta cheese, then combine with whole wheat orzo pasta.

• Add to Mediterranean salads. Shrimp pairs well with Mediterranean staples like cucumbers, olives, tomatoes, chickpeas and feta cheese.

• Stir into seafood stew or pasta. Use pre-cooked shrimp in soups, stews or pasta dishes for a boost of protein.

• Use in lettuce wraps. Stuff Boston or romaine lettuce leaves with shrimp and Mediterranean veggies for an easy appetizer.

• Skewer for appetizers. Skewer cooked shrimp on toothpicks and serve with tzatziki, hummus or Romesco sauce for tapas.

With a little creativity, shrimp can easily be incorporated into all kinds of Mediterranean-inspired meals and snacks.

Sample Mediterranean Diet Meal Plan with Shrimp

Here is a sample one-day meal plan featuring shrimp as part of a heart-healthy Mediterranean diet:

Breakfast:

• Greek yogurt with fresh berries and sliced almonds
• Whole grain toast with avocado
• Coffee or tea

Lunch:

• Mediterranean chickpea salad with cucumbers, tomatoes, olives and feta over mixed greens
• Whole wheat pita pockets
• Fresh orange slices

Dinner:

• Garlic lemon shrimp with sautéed zucchini
• Brown rice pilaf
• Chopped Greek salad
• Glass of red wine (optional)

This meal plan provides a balance of healthy whole foods focused on the Mediterranean diet pattern. The garlic shrimp provides a boost of protein, vitamins and minerals.

The Verdict on Shrimp and the Mediterranean Diet

• Seafood is encouraged 2-3 times per week as part of the Mediterranean diet.

• Shrimp offers high-quality protein, various vitamins and minerals, and disease-fighting compounds.

• Shrimp is versatile, budget-friendly and easy to find year-round.

• It’s simple to incorporate shrimp into all kinds of Mediterranean-inspired meals and dishes.

While oily fish like salmon should be emphasized for their omega-3 content, there is certainly room for lower-mercury shellfish like shrimp in this heart-healthy way of eating.

Including a few weekly servings of shrimp can help enhance the flavor and nutrition of your Mediterranean diet. Just be sure to use healthy preparation methods like grilling, baking or sautéing in olive oil instead of deep frying.

With its combination of vegetables, fruits, whole grains, healthy fats and seafood, the Mediterranean diet offers a balanced approach focused on real, minimally processed foods. Adding shrimp to this mix a couple times a week can provide another nutrient boost as part of this overall healthy pattern.