Is cod good for you
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Health Benefits of Cod Consumption
Cod and Weight Loss
Cod Consumption and Weight Loss in Overweight Adults
Cod consumption has been shown to significantly aid in weight loss, particularly in overweight and obese individuals. A study involving young adults on an energy-restricted diet found that those who consumed 150 grams of cod five times a week lost 1.7 kg more than those who did not consume any seafood. This study also noted improvements in waist circumference, BMI, and blood pressure, indicating a dose-response relationship between cod intake and weight loss1.
Cod Protein and Weight Management
In addition to whole cod, protein derived from cod residuals (such as head, backbone, and skin) has also been found to have beneficial effects. Overweight adults who consumed cod protein supplements showed a decrease in postprandial serum nonesterified fatty acids (NEFA) and an increase in beneficial gene expressions related to fat metabolism2. This suggests that even cod by-products can contribute to weight management and metabolic health.
Cardiovascular Health Benefits
Cod and Cardiovascular Risk Factors
Regular consumption of cod has been linked to improvements in cardiovascular health. In the same study on weight loss, participants who consumed cod also experienced reductions in triglycerides and insulin levels, which are important markers for cardiovascular health1. Another study found that cod protein powder supplementation lowered fasting serum NEFA and increased total bile acid concentrations, which are beneficial for lipid metabolism5.
Cod and Cholesterol Levels
Research on obese Zucker rats indicated that a diet containing cod protein resulted in lower serum cholesterol levels and higher concentrations of beneficial long-chain n-3 polyunsaturated fatty acids (PUFAs) in serum and tissues. This suggests that cod consumption can help reduce the risk of coronary heart disease by improving cholesterol profiles and increasing beneficial fatty acids4.
Glucose Regulation and Insulin Sensitivity
Cod Protein and Glucose Metabolism
Cod protein has been shown to improve glucose regulation and insulin sensitivity. In a study involving insulin-resistant individuals, those who consumed a diet rich in cod protein showed significant improvements in insulin sensitivity compared to those who consumed other animal proteins8. Additionally, cod protein supplementation in lean adults led to reductions in early markers of impaired glucose metabolism, indicating potential benefits for glucose regulation6.
Cod and Type 1 Diabetes Prevention
Interestingly, the use of cod liver oil during the first year of life has been associated with a lower risk of developing type 1 diabetes in children. This protective effect is thought to be due to the anti-inflammatory properties of long-chain n-3 fatty acids found in cod liver oil10.
Nutritional Content and Bioactive Properties
Nutritional Comparison of Wild and Farmed Cod
Both wild and farmed cod offer similar health benefits, including high levels of beneficial fatty acids and proteins. Cooking methods such as baking help retain these nutrients, ensuring that the health-promoting properties of cod are maintained during food preparation9.
Conclusion
Overall, cod is a highly beneficial food that can aid in weight loss, improve cardiovascular health, enhance glucose regulation, and potentially reduce the risk of type 1 diabetes. Whether consumed as whole fish or as protein supplements derived from cod residuals, incorporating cod into the diet can provide significant health benefits.
Sources and full results
Most relevant research papers on this topic
Consumption of cod and weight loss in young overweight and obese adults on an energy reduced diet for 8-weeks.
Cod consumption, at 150 g 5 times per week, leads to 1.7 kg greater weight loss in young overweight or obese adults on an 8-week energy restriction diet compared to a isocaloric diet without seafood.
RCTDaily Intake of Protein from Cod Residual Material Lowers Serum Concentrations of Nonesterified Fatty Acids in Overweight Healthy Adults: A Randomized Double-Blind Pilot Study
Cod-PC supplementation lowers postprandial serum nonesterified fatty acids concentration in overweight or obese adults, while Cod-PCW does not affect glucose regulation markers.
RCTA low dietary intake of cod protein is sufficient to increase growth, improve serum and tissue fatty acid compositions, and lower serum postprandial glucose and fasting non-esterified fatty acid concentrations in obese Zucker fa/fa rats
A low intake of cod protein (25%) effectively improves lipid metabolism and postprandial glucose regulation in obese Zucker fa/fa rats without affecting adiposity and muscle mass.
Rigorous JournalIntake of Baked Cod Fillet Resulted in Lower Serum Cholesterol and Higher Long Chain n-3 PUFA Concentrations in Serum and Tissues in Hypercholesterolemic Obese Zucker fa/fa Rats
Lean fish consumption, such as baked cod fillet, may benefit cardiovascular health by reducing serum cholesterol and increasing n-3 PUFA levels in obese Zucker fa/fa rats.
Very Rigorous JournalCod protein powder lowered serum nonesterified fatty acids and increased total bile acid concentrations in healthy, lean, physically active adults: a randomized double-blind study
Daily supplementation with 8.1 g cod residual protein powder for 8 weeks significantly improves lipid metabolism in healthy, lean, physically active adults.
RCTRigorous JournalEffect of Cod Residual Protein Supplementation on Markers of Glucose Regulation in Lean Adults: A Randomized Double-Blind Study
Cod residual protein supplementation may reduce early markers of impaired glucose metabolism in lean adults, with trimethylamine N-oxide as an appropriate biomarker.
RCTVery Rigorous JournalDietary intake of cod protein beneficially affects concentrations of urinary markers of kidney function and results in lower urinary loss of amino acids in obese Zucker fa/fa rats
Cod protein intake may delay kidney damage and improve protein utilization and growth in young obese Zucker rats.
Very Rigorous JournalDietary Cod Protein Improves Insulin Sensitivity in Insulin-Resistant Men and Women
Dietary cod protein improves insulin sensitivity in insulin-resistant individuals, potentially contributing to prevention of type 2 diabetes by reducing metabolic complications related to insulin resistance.
Very Rigorous Journal
Highly CitedNutritional content and bioactive properties of wild and farmed cod (Gadus morhua L.) subjected to food preparation
Wild and farmed cod provide similar health-promoting effects, with both maintaining their nutritional properties during cooking.
Use of cod liver oil during the first year of life is associated with lower risk of childhood-onset type 1 diabetes: a large, population-based, case-control study.
Cod liver oil use during the first year of life is associated with a lower risk of childhood-onset type 1 diabetes, possibly due to the antiinflammatory effects of long-chain n-3 fatty acids.
Observational StudyHighly Cited