![]() ![]() In general, eating any type of fish is associated with some risks. This suggest that it’s a healthy addition to a balanced diet. Eating lean fish like basa has been linked to longevity and a reduced risk of heart disease. Summaryīasa is low in calories and high in protein. One study found that fish protein had the greatest impact on feelings of fullness, compared with chicken and beef ( 14). In fact, one 4.5-ounce (126-gram) serving has just 160 calories ( 1).Īdditionally, some studies show that fish proteins may help you feel fuller for longer than other animal protein sources. The low calorie content of basa makes it an excellent food if you’re trying to reduce your calorie intake. Protein plays a number of vital roles in your body, including the growth and repair of your body’s tissues and the production of important enzymes ( 11, 12, 13).Ī 4.5-ounce (126-gram) serving of basa provides 22.5 grams of high-quality, complete protein - meaning it contains all nine essential amino acids that you need from your diet ( 1). Provides High-Quality Proteinīasa - like other white fish - is a good source of high-quality protein. ![]() This suggests that there may be other aspects to eating whole fish that may reduce heart disease risk, and that including white fish in a healthy, balanced diet may have heart-healthy benefits ( 10). However, even eating leaner fish has been linked to lower cholesterol levels - which may reduce your risk of heart disease ( 7, 8, 9). This benefit is often linked to oily fish, due to their high levels of omega-3 fatty acids. People who eat the most fish are also thought to have a lower risk of heart disease ( 5, 6). Still, research suggests that fish like basa are a healthy addition to a balanced diet. Therefore, these studies cannot say that eating fish is what makes people live longer. Keep in mind that observational studies cannot prove cause and effect. Though omega-3 fatty acids are found in the highest amounts in oily fish, leaner fish like basa can still contribute to your omega-3 intake. In fact, in one study, those who ate the most fish - which was measured by testing the levels of omega-3 fats in their bloodstream - lived just over two years longer than those who ate the least ( 4). Observational studies have found that people who eat more fish live longer than those who don’t ( 3). White fish like basa provide you with high-quality protein and not many calories.Įating fish has also been linked to a number of health benefits, including longevity and a lower risk of heart disease.
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