SCD Ingredients: Shellfish

Shellfish’s History: 

Shellfish have been consumed by humans as an important source of protein and minerals for 150,000 years or more, and remain a delicacy to this day. So, what exactly qualifies as shellfish? For starters shellfish is separated into three groups; crustaceans, mollusks, and cephalopods. Crustaceans include shrimp, prawns, crab, crayfish, crawfish, and lobster. As the name implies, they have an exoskeleton made of chitin or calcium carbonate. While mollusks are invertebrates and include clams, mussels, scallops, and oysters. Cephalopods on the other hand have a reduced internal shell called a pen or cuttlebone. These include squid, octopus, and cuttlefish. Most shellfish live in saltwater, but there are some freshwater varieties and can all be prepared in numerous ways.  

So now that we know what shellfish is, let’s look at it’s important role throughout history. Excavations of caves along the coast of South Africa discovered what was a bowl of shellfish, dating the earliest known seafood meal to about 150,000 to 165,000 years ago. Since then, shellfish has been considered a delicacy by many civilizations. In ancient Greek times, oysters were so important their shells were even used in their voting process. The Greeks are the first credited with cultivating oysters, and were even important in mythology.  Aphrodite, goddess of love, was born at sea from an oyster. Once the Greek empire fell to the Romans their love of oysters continued. In fact, they were so popular they began to become scarce. By the 18th and 19th century oysters became more accessible to the working class and are still enjoyed today. 

Lobster back in the 16th and 17th century, believe it or not, was considered poor man’s food. In fact, it was served in prisons and referred to as the ‘cockroach of the sea’. When settlers first came to America, there are records of lobster washing up on the shores up to two feet high. By the end of the 18th century people’s demand for lobster grew, and with it the prices. By World War two, lobster was considered a delicacy and still is to this day. 

Shrimp has also played an important part in history. Marco Polo wrote of the prevalence of shrimp in his travels to China around the year 1280. Fast forward to 17th century America and Louisianans enjoyed and made this crustacean popular in many Creole dishes we see today. Shrimp and grits rule the South, and shrimp have a rich and important history in sustaining the southern people. As you can see, shellfish have been eaten throughout history all over the world and hold an important place in many cultures’ foods.        

Health Benefits: 

Shellfish are rich in lean proteins, minerals, and healthy fats, while being low in calories. Almost all shellfish have omega-3 fatty acids in addition to iron, zinc, magnesium, and vitamin B12. All of which are especially important to those with IBD. In fact, one in three people with IBD have iron deficient anemia and between 15-40% suffer from zinc deficiency. B12 is another heavy hitter for those with IBD coming in at 32-33% and has major impacts on fatigue. By adding shellfish regularly in your diet, you can help combat these deficiencies and keep them at bay. However, if you have a true deficiency be sure to seek professional medical attention as they have supplements, shots, and infusions that can help return your vitamin and mineral levels to normal range.   

Besides having good fats, vitamins, and minerals shellfish can also aid in weight loss, heart, brain, and immune health. Since shellfish is rich in protein and omega-3, it helps you feel fuller longer and aids in helping lose or maintain weight. Containing omega-3 and B12, shellfish is good for heart health too. Several studies have shown reduced risk of heart disease linked to regular omega-3 intake and has been shown to have anti-inflammatory effects as well. In addition, low B12 levels have been associated with high blood levels of homocysteine, a protein that increases risk of heart disease. Again omega-3 and B12 take the stage for improving brain health too. In a study of 168 older adults with mild mental impairment found that B vitamins slowed progression of brain damage in those that also had higher levels of omega-3 than those with lower levels of both. Lastly, regular consumption of shellfish may boost overall immune health. Zinc is necessary for the formation of immune cells and plays a key role in regulating the immune system properly. 

While the addition of these vitamins and minerals are beneficial in many ways, I do want to note a few potential downfalls to be aware of. Firstly, allergic reactions. Shellfish is in the top eight food allergens in the US and should be avoided if allergic to. Secondly, foodborne illness. Since clams and oysters can be eaten raw or partially cooked, they pose a larger risk of foodborne illness than other shellfish. Always be sure to get shellfish from a reliable source, and if they smell overly ‘fishy’ chances are they are past the point of being safely ingested. Lastly, I want to mention the possibility of heavy metal ingestion. As our waters become more polluted, the life in our seas absorb these toxins. Humans cannot excrete heavy metals, and accumulation of them could result in some health concerns. The FDA recommends 3-5 ounces of fish/shellfish twice a week. As long as you are consuming the recommended amounts and sourcing your shellfish from reliable and sustainable sources, this shouldn’t be a concern.                

Which Shellfish Should You Buy?

When buying shellfish, it is important to look for wild caught, sustainable, and local for best quality. Also, be sure to buy it from a trusted source. Always look over your shellfish before cooking and eating. If you are purchasing it whole and it has eyes, look at them. Are they still clear? Or have they become sunken and cloudy? This will tell you the age of the shellfish after catching it. The fresher the better. Also be sure to give it a whiff. Does it smell like the ocean? Or does it smell fishy? If it smells overly fishy or is slimy it probably isn’t the best quality and has been caught long before it reaches you. If it is a mollusk, inspect that the shell is intact. If it is open, give it a gentle tap. If it closes it is still fresh. If it is open and doesn’t respond to your tapping, it is dead and should be discarded. This only goes for fresh mollusks of course. By following these few simple rules, you are sure to get the best quality and best tasting shellfish.          

• Shrimp- Both freshwater and saltwater crustacean, although most are saltwater. Shrimp should be peeled and deveined. They can be cooked in or out of their peel, cook quickly, and are famously the star of shrimp & grits, paella, shrimp scampi and many more!
  
  
• Prawns- Freshwater and brackish water (some salt) crustacean. Prawns will be slightly larger than shrimp, have less of a curve to their body, and have claws on three of their legs. Prawns should be peeled and deveined before eating as well. They can be prepared in a variety of ways cooked with the peel on or off.   
  
  
• Crab- Freshwater, Brackish water, and saltwater crustacean. Crabs have seven eyes, two claws, and there are more than 4,500 species. Crab has been made popular in dips, cakes, and boils. The shell should be removed before eating. Be sure to check out my SCD crab cake recipe too!
  
  
• Lobster- Mostly saltwater crustacean that can be found in freshwater and brackish water. Known nowadays as a delicacy, they are mostly prized for their tail and claw meat. Their shell should be removed before consuming. Check out my SCD Lobster Bisque for a real lobster treat!   
  
  
• Clams- Clams are mollusks that can live in freshwater or saltwater. They can be eaten raw or cooked, and are famously the star of clam chowder, fritters, dip, and on the half shell.
  
  
• Mussels- Both freshwater and saltwater mollusks. Classically mussels are steamed with wine and eaten out of the shell. They should not be consumed raw. When cleaning, be sure to scrub the outside and remove the ‘beard’ before cooking.
  
  
• Scallops- Saltwater mollusks, scallops can be found in every ocean. Sold in shell or shucked, can be eaten raw or cooked, although they are almost always cooked. Be sure to remove the ‘foot’, a small attached tough side muscle. Famously seared and added to many dishes, scallops are tender and slightly sweet.  
  
  
• Oysters- Saltwater only mollusks, can be eaten raw or cooked and are most famously served on the half shell. To clean they must be run under cold water, scrubbed, and opened. They can be cooked in a variety of ways and are often served with butter or hot sauce. 
  
  
• Squid- Freshwater and saltwater cephalopods, squid have elongated bodies, with legs and tentacles both of which can be eaten. Innards and ‘beak’ should be removed before cooking. You can also choose to remove the spotty skin, although it is edible.  
  
  
• Octopus- A saltwater cephalopod with three hearts, eight legs, and an ink sack they are considered a delicacy in many cultures. Rinse under cold water, remove the head, eyes, organs, beak, and skin before eating.   

While this certainly isn’t all the shellfish out there, I hope it gives you a good understanding of the most popular ones.  

Shellfish & SCD: 

Shellfish can be added shortly after the intro phase of SCD, barring any allergy or sensitivity. It should be cooked at first, but once cooked shellfish is tolerated things like raw oysters and sashimi can be added. When purchasing shellfish, make sure it has no added sugars, additives, or preservatives including solutions. Many times, frozen or prepackaged seafood contains additives and preservatives, and should be read carefully. For best quality, purchase wild caught, sustainable, and local seafood from a trusted source. Be sure to look it over and make sure it looks clean, intact, and fresh. Also, be sure to give it a smell. It should smell like the ocean, not overly fishy. If it smells very fishy, chances are good that it is past its time of being safely ingested. If you are intimidated to break down the seafood, just ask your butcher to break it down for you. It may cost a little bit extra, but will save you time and potential frustration. As with anything else SCD, start small and see how you do before you add more or different shellfish to your diet. Looking for some SCD shellfish/seafood inspiration? Check out these recipes; Crab cakes with Lemon Aioli, Salmon Cakes, Orange, Honey, & Ginger Glazed Salmon, and Creamy SCD Lobster Bisque. Bon appétit!        

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