During pregnancy, it’s important to eat well, and since you’re already pregnant, you should have started eating healthy foods. But there will be times when you want to give in to your cravings and eat everything you want. However, this might not be good for your health or the health of your baby. For example, if you really want seafood and love it, you might be wondering if it’s okay to eat while you’re pregnant. Seafood does taste delicious, but it does not exactly fall into the category of safe foods during pregnancy. One of the tastiest options in seafood is shrimp. We also recommend that you read this article if you want to know if you should eat it while you are pregnant.
Pregnancy cravings can strike at the most random times. And while pickle-flavored ice cream or 3 AM donuts might seem tempting pregnant women need to be careful about what they eat. Some foods can increase the risk of food poisoning or harm the developing baby. So can pregnant women safely enjoy shrimp paste or should they avoid it?
In this comprehensive guide we’ll cover everything expectant mothers need to know about eating shrimp paste during pregnancy. We’ll look at the nutrition profile benefits, risks, recommended servings and more. Let’s dive in!
What is Shrimp Paste?
Shrimp paste, also called terasi udang or belacan, is a popular condiment used in Southeast Asian cuisines It’s made from fermented ground shrimp mixed with salt and molded into a thick, purple-brown paste.
The fermentation process breaks down proteins into flavorful amino acids like glutamate. This gives shrimp paste its characteristic umami, salty-sweet funky flavor. Just a small amount packs a big flavor punch.
Shrimp paste is used to season curries, stir fries, marinades, dipping sauces and dressings. It’s especially common in Thai, Vietnamese, Malaysian and Indonesian cooking.
Nutrition Profile of Shrimp Paste
Here is the nutrition profile of shrimp paste per 1 tablespoon (around 14 grams):
- Calories: 21
- Fat: 0.4g
- Carbs: 1g
- Protein: 2g
- Cholesterol: 8mg
- Sodium: 398mg
Shrimp paste is low in calories but high in sodium due to the salt used during processing. It provides a modest amount of protein and healthy omega-3s from the shrimp.
However, shrimp paste is not considered a significant source of nutrients. It’s used more for flavoring than its nutritional value.
Can Pregnant Women Eat Shrimp Paste?
Shrimp paste that is commercially processed and stored properly is generally safe for pregnant women to eat in moderation. Here are some of the factors at play:
Low Mercury Levels
Shrimp contain only low levels of mercury compared to large predatory fish. Consuming shrimp paste made from small shrimp is not a mercury exposure concern.
Rich Source of Vitamin B12
Shrimp provide an excellent source of vitamin B12 which supports red blood cell formation and nerve function in the growing fetus.
Risk of Food Poisoning
Improperly prepared or stored shrimp paste can harbor foodborne pathogens like Salmonella. But commercially packaged pastes pose minimal risks if refrigerated after opening.
High Sodium Content
Pregnant women are advised to limit sodium intake to 2,300mg per day. Heavy use of shrimp paste can quickly exceed this limit.
So with some common-sense precautions, pregnant women can safely incorporate modest amounts of shrimp paste into a healthy diet. Let’s look at some specific serving recommendations.
How Much Shrimp Paste Can Pregnant Women Eat?
When consuming shrimp paste or any seafood during pregnancy, follow these recommended guidelines:
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Eat up to 12 ounces (2 to 3 servings) of low mercury seafood like shrimp per week. This equates to around 1 to 1 1⁄2 tablespoons of shrimp paste maximum.
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Avoid eating raw or undercooked shrimp paste. Opt for pastes labeled as commercially produced.
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Check the best by date and ensure proper refrigerated storage after opening. Use within 3 months.
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Limit sodium intake from all sources like processed foods and salt. Shrimp paste, soy sauce and fish sauce can make sodium add up quickly.
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If food poisoning symptoms ever occur, discontinue eating shrimp paste immediately.
Adhering to these serving limits ensures pregnant women get shrimp’s nutritional benefits without risking excessive mercury, sodium or foodborne illness.
Health Benefits of Eating Shrimp Paste While Pregnant
Here are some of the main health benefits shrimp paste offers during pregnancy:
Vitamin B12 – Shrimp paste provides an excellent source of vitamin B12 for pregnant women. This essential nutrient helps prevent anemia and supports nervous system development in the fetus. Many women are deficient in B12 during pregnancy, so shrimp paste safely boosts levels.
Omega-3 Fatty Acids – Shrimp contain anti-inflammatory omega-3s like DHA which support fetal brain and eye growth. Consuming shrimp paste provides omega-3s without potential mercury risks of larger fish.
Protein – The protein in shrimp paste supports the added demands of pregnancy for tissue growth and repair. Shrimp also provide all 9 essential amino acids.
Zinc – Shrimp deliver zinc which aids immune function and is critical for fetal development.
Choline – This vital nutrient found abundantly in shrimp enhances fetal brain function and development.
In moderation, shrimp paste can be part of a nutritious prenatal diet. But balance it with plenty of fruits, vegetables, whole grains, legumes, nuts and lean proteins as well.
Potential Risks of Eating Shrimp Paste While Pregnant
While shrimp paste is generally safe in moderation, watch out for these potential risks:
Food Poisoning – Shrimp is highly perishable. Homemade or improperly handled shrimp paste can harbor Listeria, Salmonella and other bacteria that cause food poisoning. This poses risks of miscarriage, stillbirth and birth defects. Only consume pastes that are commercially prepared and stored properly.
Allergic Reactions – Some pregnant women may have seafood or shellfish allergies and need to avoid shrimp paste. Allergic reactions like hives, swelling and anaphylaxis can be dangerous.
High Sodium – Overdoing salty condiments like shrimp paste, fish sauce and soy sauce boosts blood pressure and fluid retention risks. Monitor total sodium intake from all foods.
Mercury – Large predatory fish accumulate high mercury levels. But small shrimp contain only minimal amounts safe for pregnancy. Still, limit shrimp paste to recommended amounts.
By using common precautions and moderation, pregnant women can safely reap the rewards of shrimp paste!
Tips for Safely Eating Shrimp Paste While Pregnant
Follow these tips for safely enjoying shrimp paste during pregnancy:
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Check the label and choose commercially produced, sealed pastes from reputable brands stored in the refrigerated section. Avoid loose shrimp paste sold at room temperature.
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Check the best by date and use within 3 months of opening. Discard if mold appears.
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Refrigerate after opening and keep sealed. Use a clean utensil each time to avoid cross contamination.
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Avoid heating shrimp paste to very high temperatures which can destroy nutrients. Add it at the end of cooking.
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Enjoy shrimp paste in moderation as a flavoring, not a main course. Limit to 1-2 times per week maximum as part of the recommended seafood allowance.
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Balance intake with plenty of fresh fruits, vegetables, whole grains and lean proteins.
Healthy Ways for Pregnant Women to Eat Shrimp Paste
Here are some delicious ways pregnant women can enjoy shrimp paste safely:
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Add 1⁄2 tsp into a vegetable or chicken stir fry recipe
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Mix into ground meat like chicken, pork or turkey before making patties or meatballs
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Combine 1 tsp with lime juice, fish sauce, garlic and ginger to make a quick dipping sauce
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Spread on fresh or toasted baguette slices and top with cucumber and carrots
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Mix into mayo or Greek yogurt to make a sandwich spread or veggie dip
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Add to marinades and dressings for chicken, beef, fish or shrimp
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Season simple rice or quinoa dishes for a flavor punch
With some creativity, shrimp paste can enhance many pregnancy-friendly recipes!
Should Pregnant Women Avoid Shrimp Paste Entirely?
Avoiding shrimp paste altogether during pregnancy is likely unnecessary if you are not allergic or at high risk for food poisoning. With some basic precautions, shrimp paste can be safely enjoyed in moderation.
The key is sticking to recommended seafood consumption limits, ensuring proper handling and storage, and not overdoing salty seasonings.
Completely avoiding shrimp paste means missing out on its unique flavor and nutritional benefits like vitamin B12, omega-3s and choline for mom and baby. By taking some simple precautions, pregnant women can indulge shrimp cravings safely.
The Bottom Line
Shrimp paste that is commercially prepared and stored properly can be safely enjoyed in moderation during pregnancy. It provides vitamin B12, omega-3s and other nutrients pregnant women need.
Follow serving limits of just 1-2 teaspoons per week as part of your recommended seafood intake. Refrigerate after opening and use within 3 months. Avoid raw or homemade pastes. Pair with plenty of fresh fruits, vegetables and whole foods for an overall balanced prenatal diet.
With some common sense, expectant mothers can satisfy shrimp
Is It Safe to Eat Raw or Uncooked Shrimp When Pregnant?
Eating raw or uncooked food during pregnancy is a strict no. Even when you’re not pregnant, you should never eat raw, uncooked, or undercooked shrimp. Raw or uncooked/undercooked shrimp can contain worms and parasites that could make both mom and baby sick. Furthermore, they contain listeria which causes a bacterial infection. All of these bacteria get into the uterus and infect the baby. In some cases, they can even cause a miscarriage. Uncooked shrimp are even exposed to antibiotics that could cause serious impediments to your baby’s development.
Precautions to Take While Eating Shrimp If You Are Pregnant
You should take certain things into consideration before eating shrimp during pregnancy. Remember these things when eating shrimp in pregnancy:
- Avoid eating more than 250 to 300 grams a week.
- Check the water source for alerts on mercury levels.
- Ensure that the species is safe to eat.
- Eat well-cooked shrimp.
- If you eat it at home, you can be sure that it is clean.
- Make sure the shrimp you eat is well-cooked and boiled at 70°C to kill all germs.
True or False: Pregnant women should avoid eating fish and seafood due to mercury concerns
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