Should You Include Swai Fish In Your Diet?

Swai fish is an economical and enjoyable option for many people. It is commonly imported from Vietnam and has recently gained popularity in the United States.

Nevertheless, it is essential to note that there are some concerns related to the production of swai fish on densely populated fish farms. These concerns may not be widely known among individuals who consume swai.

This article aims to provide you with factual information about swai fish, enabling you to decide whether to include it in your diet or abstain from it.

What Is Swai Fish?

Swai fish, also known as Pangasius hypophthalmus, is a moist and white-fleshed fish with a firm texture and a mild flavour. Its versatile nature allows it to absorb the flavours of other ingredients when cooked easily.

According to the US NOAA swai is the sixth most popular fish in the United States. While native to Asia’s Mekong River, most swai available to consumers is produced on fish farms in Vietnam. The fish farming industry in the Mekong Delta of Vietnam is among the largest freshwater fish farming industries globally.

Previously, swai was referred to as Asian catfish when imported into the US. However, in 2003, the US Food and Drug Administration (FDA) implemented a law stating that only fish in the Ictaluridae family, such as American catfish, can be labelled or marketed as catfish, excluding swai from that category.

Swai is a member of the Pangasiidae family, which is separate but related to the Ictaluridae family. Besides swai, it is known by various other names such as panga, sutchi, pangasius, basa, cream dory, Vietnamese catfish, striped catfish tra, and, despite not being a iridescent shark, shark, and Siamese shark.

Nutritional Value Of Swai Fish

A fish fillet refers to the flesh of a fish that has been separated or cut from the bone. According to the United States Department of Agriculture (USDA), a serving of Swai fillet weighing approximately 100 grams contains the following nutritional values:

• Cholesterol: 22 mg
• Protein: 18.58 g
• Calories: 88 kcal
• Fat: 1.77 g
• Sugar: 0 g
• Carbohydrate: 0 g
• Fiber: 0 g

In terms of vitamins and minerals, the Swai fillet serving includes:

Fatty acids: 0.44 mg

Sodium: 27 mg

Benefits of Swai Fish

Heat Safe

Research indicates that a 100g serving of swai fish fillet contains approximately 26mg of omega-3 fatty acids, also known as n-3. Regular consumption of swai fish can provide numerous health benefits. Omega-3 fatty acids have been shown to reduce the risk of chronic conditions, including cancer, heart disease, and arthritis.

Scientific studies have demonstrated that omega-3 can lower cardiovascular risk factors such as blood pressure and high cholesterol. Furthermore, it can prevent blood clotting, decreasing the likelihood of heart attacks and strokes. Including swai fish in your daily diet can contribute to these positive health effects.

Rich In Protein

Swai fish is a great source of protein, making it beneficial for those following a high-protein diet. A single serving of swai fish provides approximately one-third of the recommended daily intake of nutrients due to its high nutrient content. High-protein foods increase satiety and reduce hunger, making swai fish an excellent choice for healthy weight management.

Around 15 grams of protein per swai fillet covers roughly 30% of your daily protein requirement. Additionally, protein is a replacement for glucose in the body, ensuring that adequate protein stores are replenished to prevent the breakdown of protein compounds for energy when calorie intake is insufficient. Therefore, incorporating swai fish into your diet can help maintain protein levels and support overall health.

Good For Brain Function and Vision

Studies have shown that swai fish is rich in EPA and DHA, which benefit vision and cognitive function. These omega-3 fatty acids play a role in preventing inflammatory conditions like dry eye disease and macular degeneration (AMD).

By reducing inflammation, omega-3 fatty acids help protect the eyes. Additionally, DHA is essential for optimal brain function, and supplementing with it can enhance cognitive abilities and overall brain function. Including swai fish can provide these valuable omega-3 fatty acids that support the vision and cognitive health.

Low Carbs Content

Swai fish is an ideal addition to a weight loss regimen due to its low carbohydrate content. Numerous studies have demonstrated a correlation between low-carb diets and increased longevity. Additionally, low-carb diets are beneficial for individuals with diabetes.

Research indicates that reducing carbohydrate intake can enhance glycemic control, helping to manage blood sugar levels effectively. Therefore, incorporating swai fish into a low-carb diet can support weight loss goals and provide potential benefits for individuals with diabetes.

Why Is Swai Fish Bad For You?

Low Sustainibility

The production of swai fish lacks a good breeding program, as producers rely on the same broods and their offspring as broodstock year after year. This practice raises sustainability concerns, as inbreeding can have various negative consequences. These include abnormal growth patterns, decreased fertility, reduced disease resistance, and a loss of genetic variability.

Environmental Risk

Due to inadequate water quality, most (83%) of catfish farmers resort to chemicals or drugs. Unfortunately, the use of chemical-treated water can contaminate local water bodies, posing health risks to wildlife, livestock, and the communities residing in the vicinity.

Use Of Antibiotics

Chemicals and antibiotics are common among catfish farmers to prevent bacterial diseases in their fish. However, the excessive use of antibiotics and chemicals in the seafood industry poses significant threats to the environment and human health.

In South Vietnam, where many swai fish farmers operate, the primary water source is the Mekong River. Unfortunately, some farmers do not take measures to screen or improve the water quality before initiating fish farming activities.

If the water used for farming is contaminated, there is a risk of the fish also becoming contaminated. Therefore, purchasing frozen swai fish fillets carries a certain level of risk. The following sections will delve into the factors contributing to the potential risks of consuming swai fish.

Heavy Metal Contamination

Due to inadequate farming practices, Swai fish is at a high risk of heavy metal contamination. Several studies have discovered the presence of cadmium, lead, nickel, copper, and mercury in many fish samples. The presence of these contaminants in swai fish poses a serious health concern, as they can lead to various health issues.

Microbial Contamination

A study examining frozen swai fish fillets exported to Poland, Ukraine, and Germany uncovered evidence of heavy metal and microbial contamination. Traces of Vibrio bacteria were detected in 70-80% of the fillets, while Staphylococci were found in 30% of the swai fish imported to Poland. These findings indicate potential health risks if the fish is consumed raw or undercooked.

Furthermore, concerns arise from poor hygiene in the processing and fish handling areas. An assessment of 144 samples collected from various processing stages revealed the presence of Escherichia coli, Staphylococcus aureus, Listeria monocytogenes, and Vibrio cholera on workers’ hands in the packaging area. This highlights the need for improved hygiene practices to ensure the safety of swai fish during processing and handling.

Allergies

If you can consume other types of white fish without any adverse reactions, it is unlikely that you will experience negative effects from consuming swai fish. Similarly, having a shellfish allergy does not necessarily indicate an allergy to swai fish. However, it is worth noting that many individuals develop fish allergies during adulthood. Additionally, some people may have allergies specific to certain types of fish. Allergic reactions to swai, similar to other food allergies, can manifest as symptoms such as itchiness, rashes, nausea, vomiting, and headaches.

Conclusion

Although swai fish has drawbacks, such as antibiotics and poor farming conditions, it offers certain health benefits. It can enhance various dishes, such as pasta and rice, and can be enjoyed as a standalone being main dish featuring little to no dressing.

While swai fish is generally safe to consume, purchasing it from a reputable fishmonger is essential to ensure quality and safety.

Individuals with fish allergies should steer away from eating swai fish, as it can potentially trigger adverse reactions such as rashes, nausea, headaches, and vomiting. While swai fish may not be as nutritionally rich as other varieties, it still holds a relatively healthy profile.

FAQS

What kind of fish is swai?

Swai is a type of freshwater fish that belongs to the Pangasiidae family. Its scientific name is Pangasius hypophthalmus. It is commonly known by various names, such as Vietnamese catfish, basa, panga, pangasius, and cream dory.

Is swai fish safe to eat?

Swai fish is considered safe when sourced from reputable suppliers and cooked properly. However, there are concerns regarding its farming practices, such as the use of antibiotics and potential contamination. Buying swai fish from trusted sources and ensuring it is cooked thoroughly to reduce potential risks is recommended.

How should swai fish be cooked?

Swai fish can be prepared in various ways, such as baking, grilling, or pan-frying. It has a mild flavour and firm texture, making it versatile in different recipes. It is essential to cook swai fish thoroughly until it reaches an internal temperature of 145°F (63°C) to ensure it is safe to consume.

Are there any alternatives to swai fish?

If you are looking for alternative fish options, several similar white fish varieties are available, such as tilapia, cod, haddock, or sole. These fish have comparable textures and flavours and can be substituted in recipes that call for swai fish. Choosing sustainable and responsibly sourced fish options is always a good idea.