Yes, trout is Paleo!
What is a Trout?
Trout is one of the healthiest fish that you can incorporate into your Paleo diet. It is closely related to salmon. Most trout live in fresh waters. Like salmon, it is also classified as an oily or fatty fish. Trout is bony and its flesh is tasty. The flavor of its flesh is determined by what the trout eats. Trout that feeds on crustaceans are more flavorful compared to those that eat insects. Normally trout has a tender flesh with mild and somewhat nutty flavor. Trout can be both wild caught or farmed.
Rainbow trout is the most common specie of trout that can be eaten. It is low in sodium and rich in minerals such as thiamine, riboflavin, niacin, phosphorus and selenium. It is power packed with protein, vitamin B12 and manganese.
Among the other oily fishes, rainbow trout has been known to have the lowest amount of dioxins, a type of environmental contaminant.
Common Types of Trout
There are a lot of trout species and three of them are very common and receives the most attention in the United States.
- Brook Trout – Known locally as speckled trout is the only trout that is native to North Carolina. It is found in coldwater streams in the mountain. Brook trout has a dark green to brown color with a distinctive marbled pattern that has lighter shades across its flanks, back dorsal fin and tail. The belly is reddish in color and the fins are with white leading edges. The usual brook trout is eight inches in length.
- Rainbow Trout – Rainbow trout is native to the western slopes of Sierra Nevada range in the western US. It can be found in most trout water. It has a pinkish to red longitudinal band that has varying numbers of black spots. Its gills cover is normally pink or red. They are commonly 12 inches in length. Rainbow trout is popular in western cuisine; it has a tender flesh and a mild, nutty flavor.
- Brown Trout – Brown trout is native to Northern Europe. It has a brownish yellow color with scattered spots in red, orange and black. A typical brown trout is 12 inches in length. They can be found in larger, flowing streams.
Why Trout is Good for You!
Fish such as farmed rainbow trout is a lean and healthy source of protein, minerals and omega 3 fats. That is why it should be added in your diet twice a week.
Trout is one of the best sources of Omega 3. Omega 3 has anti-inflammatory properties. A diet that is rich in omega 3 fatty acids can lead to decreased risk of cardiovascular diseases, hypertension, high blood pressure and certain types of cancer. Omega 3 is also associated in preventing neurological disorders such as dementia, depression, bipolar disorder and Alzheimer’s disease.
Another health benefit that trout can give is that it has outstanding amount of vitamin B12 and niacin which helps in lowering bad cholesterol and plays a key role in metabolism.
Trout provides a decent amount of protein and amino acids. Based from studies, people who obtain approximately 25 percent of their caloric intake from lean protein are more likely to lose weight and retain leaner muscles together with exercise.
Farmed trout contains low levels of mercury and PCB which makes it safe for consumption even for pregnant women as it will not impose threat to health.
What Experts Say About Trout… Is It Paleo?
“In the past two decades, perhaps the single most important dietary recommendation to improve our health and prevent chronic disease is to increase our dietary intake of omega-3 fatty acids which are found primarily in fatty fish.” – Dr. Loren Cordain
As for those species that offer both high omega-3s and low toxin risk… Farmed rainbow trout gets a thumbs up from many sources on both these fronts.” – Mark Sisson
All you ever wanted to know about Trout and Paleo
The Paleo Diet. Omega 3 Fatty Acids
The Paleo Diet. Wild Game and Trout
Mark’s Daily Apple. Reader Response: Better Fish Choices
Paleo Porn. Is Trout Paleo?
Original Eating. Trout
SF Gate. Is Trout Good for You?
Trout Pro. Fish Smarter. Trout Species
Other Names of Trout
Did we miss anything?
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photo credit: IMG_4558