Introduction

Fish and fish dishes contribute to a healthy and balanced diet. According to the National Health Service (NHS), people should eat at least two portions of fish per week, including one portion of oily fish.¹ Oily fish (such as trout, salmon, sardines, and mackerel) contain 5-20% fat, whereas white fish (such as cod, haddock, pangasius, and tilapia) typically contain only 1-2% fat.² Oil-rich fish contain long-chain omega-3 fatty acids, which can prevent heart disease and improve overall health.¹ In addition to their health benefits, oil-rich fish, such as trout, can be useful in weight management.

In this article, you will find out what nutrients trout contains, how it can help with weight management, what other health benefits trout have, and how to incorporate them into your dietary plan.

Nutritional profile of trout

Trout is an oil-rich fish, which means that it is a good source of fatty acids, which are the building blocks of fat. There are three types of fatty acids: saturated, monounsaturated, and polyunsaturated fatty acids (PUFAs). Omega-3 fatty acids are PUFAs commonly found in marine oily fish. The two most well-known omega-3 PUFAs, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are contained in trout.^3,4

Trout is rich with vitamins and minerals. 100 grammes of baked rainbow trout (flesh only) contain:³

Although trout is rich in healthy nutrients, it contains relatively few calories compared to other types of fish and seafood. Raw rainbow trout (flesh only, 100 grammes) contains 127 kcal, the same amount of mackerel – 233 kcal, salmon (cold smoked) – 184 kcal. The main reason for these differences is that trout contains less fat than salmon and mackerel.³

Trout for weight management

Although there are some contradictions about the addition of Omega-3 polyunsaturated fatty acids (PUFAs) to weight-loss diets and their effect on the treatment of obesity, there is also compelling evidence that omega-3 PUFAs can:

• Reduce energy intake by satiating the appetite
• Increase energy consumption due to thermogenesis
• Modulate of lipid metabolism
• Increase fat oxidation
• Reduce fat deposition
• Decrease inflammation in the adipose tissue
• Change carbohydrate metabolism
• Stimulate mechanisms of muscle anabolism

For these reasons, some studies demonstrate the positive effects of omega-3 PUFAs on weight loss and body fat mass reduction. Even studies that have not found beneficial effects of omega-3 PUFAs on weight loss suggested that they may prevent gaining more weight by decreasing appetite and help maintain weight after a weight-loss diet. 

Therefore, trout, as an oil-rich fish and a source of omega-3 PUFAs, can be beneficial for weight management.⁵

In addition, the low-calorie content of trout can support calorie-controlled diets. At the same time, trout with a large amount of protein, vitamins and minerals will allow you to supplement your diet not only with low-calorie but also nutrient-rich food.

Additional health benefits of trout

Omega-3 polyunsaturated fatty acids (PUFAs) have many potential health benefits. Omega-3 PUFAs contained in trout are essential for proper foetal development, including neuronal, retinal, and immune function.⁶ For this reason, the NHS recommends all girls and women who haven’t been through the menopause yet (including those trying for a baby or who are pregnant or breastfeeding) eat at least two portions of oily fish per week (140 grammes each).¹

Omega-3 PUFAs may have a positive impact on many aspects of the cardiovascular system. For example, they can lower blood cholesterol and reduce the risk of heart disease. Studies have shown that omega-3 PUFAs can contribute to prevention, weight management, and cognitive function in patients with Alzheimer's disease. However, our bodies do not efficiently produce omega-3 PUFAs; therefore, there is a need to obtain the necessary amounts through fish and fish-oil products.⁶

Trout as a part of your daily dietary plan

Trout, as an oil-rich fish, is part of diets that allow you to control your weight as well as prevent heart disease. Among these diets is the famous Mediterranean diet. The Mediterranean diet includes consumption of a wide variety of foods usually associated with pleasant, warm maritime climates, such as extra-virgin olive oil, fruits, vegetables, nuts, cereals, dairy products, and oil-rich fish. According to the Mediterranean diet, trout can be easily combined and supplemented with other healthy foods, such as vegetables, cereals, and olive oil.⁷ In these combinations, trout can be used to prepare salads and main courses.

Make sure that the trout has been stored and prepared appropriately.¹

Important rule: always cook trout (and other fish) before eating it. 

The 10-minute rule is one way to cook trout by baking, grilling, poaching, broiling, and steaming. Measure the trout at its thickest point. Cook the trout for about 10 minutes per inch, turning it halfway through the cooking time. For example, a 1-inch trout steak should be cooked for 5 minutes on each side for a total of 10 minutes. Double the cooking time for frozen trout that has not been defrosted. Use this rule as a general guideline since fillets often do not have uniform thickness.⁸

Try this recipe with trout as healthy comfort food

Hearty trout stew⁸

Precautionary measures: what to look out for

Allergic reactions

Like each food ingredient, trout may cause intolerance and allergic reactions in some individuals. You should take precautions, especially if you eat trout for the first time or offer it to other people. If you have any doubts, it’s better to ask advice from a doctor or nutritional specialist. People who have an allergy to one type of fish often react to other types. Cooking fish does not reduce the likelihood of allergic reactions.¹

Large portions and monotonous diet 

You should also avoid large portions and a monotonous diet based mostly on trout. Firstly, large portions and a monotonous diet may lead to a disbalance of nutrients and increase the risk of allergic reactions and other diseases. In addition, eating only one or a few kinds of fish can decrease the population of these fish due to overfishing and damage the environment.¹

Medications and supplements

If you take any medications, carefully read the instructions for their use. Some medicines are incompatible with certain food products.

If you take fish liver oil supplements, remember that they contain lots of vitamin A. Excess vitamin A could be harmful, especially from a long-term perspective. Total intake of vitamin A should not exceed 1.5 mg per day from both food and supplements. Pregnant women should avoid taking supplements with vitamin A.¹

FAQ’s

Will I lose weight if I eat fish every day?

Eating fish as part of a proper diet promotes weight loss. Fish with a high content of omega-3 fatty acids, such as trout, can contribute to the prevention of weight gain, maintaining weight after a weight-loss diet, and, according to some studies, weight loss. However, you should also avoid large portions and a monotonous diet based mostly on trout or any other kind of fish.

Can I eat trout on a diet?

Due to its relatively low-calorie content, trout is well suited to most diets. Trout is rich in vitamins and minerals, as well as fatty acids, so it can diversify and saturate your diet with healthy nutrients. Therefore, including trout in a proper diet can help you manage your weight and eat healthy and tasty food. 

Which is healthier, salmon or trout?

Both of them are oil-rich fish, which contain healthy omega-3 polyunsaturated fatty acids. Salmon and trout are good sources of vitamins A, E, D and B, and minerals such as calcium, magnesium, phosphorus, and others. Trout contains fewer calories than salmon. For this reason, it can be easier to incorporate trout into calorie-controlled diets.

Summary

A diet that includes trout can make weight management easier due to its rich nutritional profile with omega-3 polyunsaturated fatty acids, vitamins and minerals, and low-calorie content.

You can easily incorporate trout into your healthy daily dietary plan and prepare lots of meals with it. Trout can help you manage your weight and stay healthy.