Seaweed in Dukan Diet

December 29, 2011

in Food List, Vegetables

Marine algae commonly referred to as (edible) seaweed can become a valuable addition to your Dukan Diet menu. If chosen wisely, seaweed can add variety to your meals without doing any harm to you diet. That said, pay attention to the nutrition values of the seaweed you use. Some kinds of edible marine algae are low in carbohydrates and high in protein (very suited to your purpose of losing weight) and some are of no use in Dukan Diet.

Spirulina

Nutrition Facts
Serving Size 3.5 oz / 100 g
Servings 1

Amount Per Serving
Calories 290
Calories from Fat 69.3

% Daily Value*
Total Fat 7.7g
11%

Saturated Fat 2.6g
13%

Trans Fat 0g

Cholesterol 0mg
0%

Sodium 1048mg
45%

Total Carbohydrate 23.9g
7%

Dietary Fiber 3.6g
14%

Sugars 3.1g

Protein 57.5g
114%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Dired Spirulina Nutrition Data →

This seaweed contains complete protein superior to what we find in most vegetables (but still not as good as protein found in meat, milk or eggs). Nevertheless, it is a valuable condiment (or diet supplement) for dukaners as well as an excellent choice for supplementing protein for vegetarians.

Note that spirulina contains relatively significant amounts of carbohydrates so it is not a food you can eat in large amounts. Besides, it is usually sold in a form of small tables (to use as a food supplement).

Spirulina sodium contents is pretty high, too. But still, being sold (and consumed) in small quantities this should be no problem for any regular dieter.

People with health issues (patients undergoing anticoagulant treatments or people who have phenylketonuria) should take extra care before using spirulina (because of its Vitamin K content and high protein content).

← Also, I recommend buying only organic seaweed, which, despite being more expensive, is safer than the one harvested from (who knows which part of) the ocean.

Sushi Nori Seaweed

Nori is usually sold as sheets for rolling sushi. From nutritional point of view this seaweed product is mostly protein and dietary fiber. Both of nutrients are our allies in Dukan Diet.

Nutrition Facts
Serving Size 3.5 oz / 100 g
Servings 1

Amount Per Serving
Calories 357
Calories from Fat 0

% Daily Value*
Total Fat 0.0g
0%

Saturated Fat 0.0g
0%

Trans Fat 0g

Cholesterol 0mg
0%

Sodium 0mg
0%

Total Carbohydrate 35.7g
11%

Dietary Fiber 35.7g
142%

Sugars 0.0g

Protein 35.7g
71%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nagai’s sushi Nori Nutrition Data →

Toasted nori is commonly used as a sushi wrap but you can use it as a flavoring or garnish in preparation of soups or other dishes.

As you can see, nori consists of 35% of protein and 35% of carbohydrates, all of which is dietary fiber. This is great news as these two are the key nutrients in Dukan Diet.

Apart from protein and fiber nori is usually rich in iodine, carotene, vitamins (A, B C), as well as significant amounts of calcium and iron.

Important: what I describe here as a perfect Dukan Diet condiment is plain toasted nori. Note, that commonly available flavored nori may not suit your needs as these flavoring mixtures are usually made of soy sauce, spices, and sugar (Japanese style) or sesame oil and salt (Korean style).

← To make good use of nori as a valuable addition to the Dukan Diet use plain toasted nori.

Wakame

Nutrition Facts
Serving Size 3.5 oz / 100 g
Servings 1

Amount Per Serving
Calories 45
Calories from Fat 5.4

% Daily Value*
Total Fat 0.6g
0%

Saturated Fat 0.1g
0%

Trans Fat 0g

Cholesterol 0mg
0%

Sodium 872mg
37%

Total Carbohydrate 9.1g
3%

Dietary Fiber 0.5g
2%

Sugars 0.7g

Protein 3.0g
6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Wakame (Raw) Nutrition Data →

From the perspective of the nutrition data shown here, wakame is not the best option for the first two Phases of the Dukan Diet.

Due to relatively high carbohydrates content this seaweed can be used only as a condiment in late Phase II (PV) and Phase III.

On the other hand, a compound found in edible seaweed (Fucoxanthin) shows anti-obesity effect. Studies conducted at Hokkaido University have found that there is some:

reduction of abdominal white adipose tissue weights in rats and mice by feeding lipids from edible seaweed, Undaria pinnatifida (= wakame).

Culinary use of wakame ranges from salads and soups (like miso soup) up to a side dish.

← Wakame you find in stores is usually either dried or salted. For the purpose of dieting choose the one that has no added salt in it (wakame is high in sodium by default). The best choice will be a product that is hand harvested from environmentally protected areas, washed and naturally sun dried; with no additives or preservatives.


{ 2 comments… read them below or add one }

just seaweed December 30, 2011 at 4:45 PM

there are loads of edible seaweeds as well as the ones you have mentioned http://www.justseaweed.com/ more info here

Reply

admin December 30, 2011 at 5:12 PM

Yes, there are. The list will be updated as soon as I get more info on those various kinds of seaweed.

Reply

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