Why Wakame Seaweed Is Popular?
Wakame or Undaria pinnatifida is a low-calorie bright greenish coloured seaweed that is used in many cuisines across the world for its edible nature, texture, and distinctive flavors. This sea vegetable is known to be one of the three other major common seaweed varieties that are available or commonly grown in both Japan and Korea. Wakame is a seaweed that can be eaten raw or one can add it just to improve the dish texture such as stir-fried vegetables, miso soups, or daily salads as toppings.
What Are the Nutritional Contents of Wakame Seaweed?
The nutrition information given by the USDA (United States Department of Agriculture) for approximately one serving of wakame, which is around 2 tablespoons is listed below as follows:
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Protein: 0.01059 ounces.
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Manganese: 0.00000493775544 ounces.
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Magnesium: 0.000377453012 ounces.
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Calcium: 0.0005291094 ounces.
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Folate: 0.0000006919234176 ounces.
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Total Calories: 4.5 calories.
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Fat: 0.003527396 ounces.
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Sodium: 0.00307104352 ounces.
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Carbohydrates: 0.031746564 ounces.
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Fiber: 0.003527396 ounces.
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Sugars: 0.003527396 ounces.
The glycemic load of wakame seaweed is considered zero when one’s serving size is around or less than 2 tablespoons. For instance, a 3.527-ounce serving of seaweed still has a glycemic load of 4, which means it is a low-glycemic food that can be easily added to a diabetic diet. There is no known fat content in wakame seaweed. Even if one consumes larger servings of this seaweed, it is still unlikely to gain more than 0.03527396 ounces of fat. It is indeed surprising to know that even this negligible amount from large amounts of seaweed would still be cardioprotective/heart-healthy because of its healthy polyunsaturated fat content.
Wakame is a good protein source and can boost the protein content of foods based on the usage or portion size. For example, if one is consuming only a small serving, then one is likely to get less than 0.03527396 ounces of protein. But by consuming larger amounts, which are usually more than 3.527396 ounces per serving, one can gain approximately 0.10582188 ounces of protein.
Are Allergies Possible From Wakame Seaweed?
Individuals with allergies to seafood or other seaweeds would be prone to wakame allergy as well. Also, even alternatives like kelp or kombu should not be suggested by nutritionists for individuals suffering from seafood or seaweed allergies according to nutrition research. The other reason is also that seafood foods are not sources of fish protein, which would trigger a possible allergic reaction in predisposing individuals. This is the reason why if one is trying seaweed for the first time, nutrition experts advise caution (especially concerning portion size).
Why Wakame or Other Seaweed Supplements Are Not Advisable?
Even though wakame is a nutrient-dense seaweed, according to current recommendations by Nutritionists and US (United States) health authorities, consuming more than the upper limit of iodine intake needed in a day (equalling more than 0.91742096 ounces of wakame can yield up to 0.038801356 ounces of iodine or more) is not recommended as it can interfere with thyroid functions (due to iodine overconsumption). Some people also consume different types of seaweeds including wakame in supplement form. However, according to current nutrition research, there needs to be more scientific evidence to back the health benefits of seaweeds through the intake of daily or regular supplements. In contrast, overconsumption of iodine in supplement form would be capable of interfering with iodine metabolism or heavy metal/ mineral ingestion which would be of systemic concern. Hence, it is advisable to consult a registered dietician or nutritionist before consuming any supplements.
How to Purchase, Store, and What Are the Culinary Uses of Wakame Seaweed?
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Wakame is a popular seaweed that is commonly available usually through the year in many conventional supermarkets or specialty grocery stores across the world, availability usually varying from country to country. According to Nutrition experts, it is advised not to consume the seaweed directly harvested on the beach because one would not be knowing whether it has any possible exposure or contamination to environmental pollutants or agents.
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After purchasing wakame commercially, the best way to store dried wakame is in an air-tight container away from heat, preferably in a cool and dry place, where it can easily last up to a year.
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Cooking with this wakame is just like cooking with any other seaweed and quite simple. Boiling wakame with other ingredients, for example, sauerkraut, cabbage etc can soften its texture can also consume wakame as a salad topping with crushed peanuts or with sesame seeds atop it, which is considered a popular snack. one can process them by using a spice grinder and then add them to salads, soups, stews, or stir-fries.
What Are the Health Benefits of Wakame?
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Fucoxanthin carotenoid in wakame seaweed is known to have potent antioxidant activity and can prevent cellular damage and promote eye health.
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According to preliminary research studies conducted on wakame seaweed, it can balance the PPBS (post-prandial blood glucose levels) as well as increase insulin sensitivity in diabetic individuals.
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According to many health care providers or professionals, an average consumption of around 1000 to 3000 mg per day of iodine can result in a longer life expectancy on average in population groups, in lower risk of developing cancer, as well a fight against cardiovascular disease globally.
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The higher iodine content present in seaweeds like wakame would also boost bone and brain metabolism during the dynamic phases of pregnancy and in early infancy, according to current nutrition evidence. This is because, in these phases of life, a lack of adequate dietary iodine can lead to an enlarged thyroid gland, goiter, or hypothyroidism condition.
Conclusion
It is of crucial importance to know the portion size or intake of this health-beneficial seaweed and avoid overconsumption. This popular seaweed can be used or experimented with easily in healthy diets to gain a healthy dose of iodine and carotenoids needed for bodily metabolism. As it is a plant source and can be used in versatile ways, it is additional benefits or low calorie and low carb, low-fat nutrition properties make it an easy addition to any healthy diet forms.
