Striving4Zen

No, smoked salmon does not have the same nutrient value as fresh or frozen salmon. Smoked salmon is less healthy than cooked salmon for several reasons.

Perhaps the most important reason involves omega-3 fatty acids. Salmon is one of the richest sources of omega-3 essential fatty acids, which have been associated with the reduction of inflammation and protection against many different types of degenerative diseases. Smoking salmon has been found to substantially reduce its omega-3 content. For example, 3 ounces of baked Chinook salmon contain about 1.75 grams of omega-3 fatty acids. This same 3-ounce portion of Chinook salmon, when smoked, contains less than 1/2 gram of omega-3s.

Another reason that cooked salmon is preferable is because smoking of foods can create toxic substances in the foods called polycyclic aromatic hydrocarbons (PAHs). Many of these compounds have been shown to increase risk of cancer. When wood or coal is used for smoking, the hotter the wood or coal burns, the more PAHs are created.

Most of the other nutritional changes that occur during the smoking process are not particular to smoking, but involve exposure to heat and air over a fixed period of time. In other words, the quantity of vitamins, minerals, proteins, carbohydrates and fats in smoked and broiled meats/fish are fairly similar, with cooking of any kind resulting in loss of certain nutrients, and prolonged cooking resulting in the loss of more nutrients than short-term cooking.

In the case of lox, which is very lightly smoked, nitrates are often added as a preservative. Smoking fish has been a traditional way to preserve fish for many different cultures. Fish that is smoked for longer periods of time are less likely to require the addition of preservatives to extend their shelf life; however, they may have a higher PAH content.

Many factors would be important in determining whether to include or avoid smoked salmon in their Healthiest Way of Eating. Most individuals in a relatively good state of health with fully nourishing diets would be able to include smoked salmon and benefit from its consumption. These individuals would have plenty of additional omega-3 food sources in their weekly meal plan, and they would also have healthy detoxification systems that could readily process and eliminate the PAHs or preservatives found in the smoked fish.

As we emphasize throughout our website, wild-caught (versus farmed) fish are always best for optimizing nourishment, and your salmon-whether smoked or non-smoked-would be best purchased in the wild-caught versus farmed variety.

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Labels: healthy eating, lox, Omega-3s, salmon, smoked salmon