Myth or fact, part two

Thanks to intern Lucy Sterrn for researching and writing this blog.

We are back for part two of Myth vs Fact - there’s just so much confusion out there, we had to keep going!

Cholesterol and shrimp

Yes, it’s true that there is cholesterol in shrimp. You may see the amount of cholesterol on a package of shrimp and feel concerned. The good news is that the cholesterol in shrimp should not be a concern for you, even if YOU have high cholesterol. 

Here’s the deal - the cholesterol in shrimp does NOT raise bad (LDL) cholesterol levels in our blood. It is saturated fat in the foods we eat that bumps up that bad (LDL) cholesterol level. Shrimp has about 0.5 grams of saturated fat which is a teeny, tiny amount. Enjoy shrimp, it’s a lean protein that fits well into a healthy diet!

Breast cancer and soy

There are compounds in soy products called isoflavones which were once thought to increase the risk of the incidence of breast cancer. Soy isoflavones are considered a phytoestrogen and can act like a weak form of estrogen in some ways.

There have been a few studies involving rodents exposed to high doses of isoflavones that show a possible increase in the risk of breast cancer. However, humans and rodents process soy differently. In fact, in similar studies in humans it has been found that soy actually has little to no effect on the development of breast cancer. There is some evidence that soy can actually reduce the risk of breast cancer which is thought to be from the isoflavones blocking potent estrogens in the blood. 

High heat cooking and cancer

High heat methods of cooking starchy foods can cause acrylamide to form. Acrylamide is a substance formed through a natural chemical reaction that occurs when grilling, frying, and roasting carbohydrate foods. The US Environmental Protection Agency classifies it as “likely to be carcinogenic to humans.”  To err on the safe side, it would be to our benefit to limit acrylamide exposure and not over consume foods like French fries, potato chips, roasted coffee beans, and certain grains like breakfast cereals. 

When it comes to grilling meat, there are other carcinogens to be aware of: heterocyclic aromatic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).  HCAs are of concern in meats that are charred or very well done. PAHs put the grillmaster at risk, as they are carried in the smoke that develops when grilling.

Resources:

See what the American Cancer Society has to say about acrylamide.

Learn more about carcinogens in grilled food from Columbia University.

Get reassurance about having shrimp as part of a healthy diet.