Can Eating Seaweed Help
Harry Brown
Key takeaways:
- Seaweed is a vegetable that grows in the ocean and is used in many coastal cuisines.
- In addition to supplying many vitamins and minerals, seaweed is a high-fiber food that may help with diabetes management.
- There are many different types of seaweed, and they can be eaten alone or used to season soups, salads, proteins, and in sushi.
Seaweed is widely considered a superfood – a natural food that’s especially nutrient-dense while being low in calories – and is a key part of many coastal cuisines. Like other dark leafy greens, it is high in nutrients and low in calories and fat.
Research suggests that seaweed contains many different compounds that reduce the risk of type 2 diabetes. There are many different varieties of seaweed, each with their own nutritional benefits and uses – read on for more.
What is seaweed?
Seaweed (also called sea vegetable) describes many different types of plants and algae that grow in the ocean. In addition to providing shelter for fish and marine animals, seaweed can be a good source of food and nutrition. Seaweed is often used in coastal cuisines, especially in Japanese, Chinese, Korean, Hawaiian, and Filipino dishes.
What are the health benefits of consuming edible seaweeds?
Edible seaweeds are high in vitamins and minerals
Seaweed boasts many different nutrients despite being a low-calorie food. According to a 2021 study, seaweed is a good source of the following vitamins: A, B1, B2, B9, B12, C, D, E, and K. Together, these vitamins support vision, the immune system, metabolism, and reproduction. They also ensure proper blood clotting and repair and growth of body tissues.
Seaweed is also a good source of many essential minerals, including calcium, fluoride, iron, potassium, and magnesium. These minerals help maintain healthy teeth and bones, support oxygen transport, and ensure proper muscle and nerve function.
Edible seaweeds have fiber for gut health and management of blood glucose levels
Seaweed is rich in dietary fiber, which helps support gut health and can regulate blood sugar and insulin levels. Eating a high-fiber diet can also help with weight loss, since foods rich in dietary fiber make you feel full and slow gastric emptying.
Compared to many vegetables grown on land, seaweed has a proportionately higher fiber content. For instance, eating just 8 g of seaweed may provide over 10% of your daily dietary fiber needs. Additionally, seaweed has relatively few calories despite its high fiber content.
Edible seaweeds are a good source of iodine
Consuming seaweed is a good way to consume iodine, which is essential for proper thyroid function. The thyroid is an organ found in the neck that produces hormones that affect growth, energy production, and the repair of damaged cells. Hypothyroidism, a condition where the thyroid is underactive, can be caused by iodine deficiency.
It’s important to be mindful of iodine intake, especially if you have thyroid disease. Eating too much iodine can worsen hyperthyroidism, the condition caused by an overactive thyroid gland. The amount of iodine in seaweed can vary based on the type of seaweed and where it was grown, so be sure to check the nutrition label.
What are the different types of seaweed?
Wakame
Wakame is a smooth, mild seaweed that resembles leafy vegetables like spinach. It is commonly used to make seaweed salad or in miso soup. One ⅛ cup (10 g) contains 5 kcal; 1 g fat; 1 g carbohydrate; 0 g sugar; and 0 g protein.
Nori
One of more common seaweeds in the U.S, nori comes in dark green crispy sheets and has a mild flavor. One 1/4 cup (3.5 g) contains 17 kcal; 0 g fat; 2 g carbohydrate; 0 g sugar; and 2 g protein.
Mekabu
Mekabu is the sprout of wakame seaweed and appears crinkled. It can be used fresh or dried and typically serves as a seasoning for soups, salads, and other foods. One ⅛ cup (10 g) contains 20 kcal; 0 g fat; 5 g carbohydrate; 1 g sugar; and 2 g protein.
Aonori
This type of seaweed comes in small, dried flakes or as a powder and is used to season foods like yakisoba. Two tablespoons (3 g) contain 10 kcal; 0 g fat; 1 g carbohydrate; 0 g sugar; and 1 g protein.
Hijiki
Hijiki stands out for its dark brown color and stringy texture. It is often added to soups, salads, stir fries, and rice dishes and has an earthy, salty flavor. Two tablespoons (5 g) contain 10 kcal; 0 g fat; 3 g carbohydrate; 0 g sugar; and 1 g protein.
Ogo
This seaweed comes in thin, reddish-brown strands and is slightly salty. It can be eaten raw or cooked and is often added to soups, salads, and seafood, including Poke. One serving (10 g) contains 6 kcal; 0 g fat; 1 g carbohydrate; 0 g sugar; and 0 g protein.
Mozuku
Mozuku is thin and stringy, almost like a noodle. It has a milder flavor and is commonly pickled or used in soups, noodles, or even fried in tempura. One 1/3 cup (20 g) contains 9 kcal; 0 g fat; 2 g carbohydrate; 0 g sugar; and 1 g protein.
Kombu
Kombu is a thicker, hardier seaweed that comes from kelp. It isn’t usually eaten whole but is commonly used to flavor other foods, such as dashi – a staple broth found in many Japanese dishes. One 1/4 cup (7 g) contains 17 kcal; 0 g fat; 3 g carbohydrate; 0 g sugar; and 1 g protein.
Can eating seaweed help manage diabetes? The bottom line
Mozuku seaweed as the star of a tempura dish.
Seaweed is widely considered a superfood for its high vitamin and mineral content. Plus, research suggests that seaweed consumption may have beneficial effects on blood glucose levels and even heart and gut health.
Beyond its nutritional value, seaweed is known for its versatility and umami flavor. Certain types, like nori, can be eaten alone as a snack, while many other varieties add salty seasoning to soups, meat, and seafood. Seaweed can of course be used for sushi rolls, and on top of salads, rice dishes, and other entrees.
Most grocery stores stock seaweed; even supermarkets like Safeway and Trader Joe’s even sells handy snacking packs. If you aren’t able to find it at your usual store, try an Asian specialty store like Uwajimaya or H-Mart.
