Does Tilapia Pose Any Side Effects or Health Risks?

Does Tilapia Pose Any Side Effects or Health Risks?

Some fish contain higher levels of mercury, and women who are pregnant or breastfeeding should watch their consumption of foods that contain this contaminant. The good news is that tilapia is a fish with low mercury levels, and the FDA advises eating fish like tilapia, salmon, and pollock two to three times a week. (15)

Another potential concern: There’s been buzz that eating tilapia is “worse than” a burger or bacon. (16) The rumor has been around for a decade and is based on the makeup of fats in tilapia. While salmon is rich in omega-3s, tilapia is rich in omega-6s. The thought is that an overload of omega-6s in the diet leads to inflammation in the body. The “burger or bacon” reference is taken from a legitimate study from 2008. (17) Researchers from Wake Forest University noted: “All other nutritional content aside, the inflammatory potential of hamburger and pork bacon is lower than the average serving of farmed tilapia.”

Many websites have used that sensational statement as proof that tilapia is bad for you. But the Harvard Heart Letter has since rebutted that claim, saying that while salmon may be a better choice, tilapia still makes for a healthy meal. It actually does contain some omega-3s and offers ample protein for little saturated fat (unlike a food such as bacon, which also poses health risks due to its sodium content).

In fact, as researchers at the University of California, Berkeley, note: “It’s nonsensical to say tilapia is worse than bacon simply because it has more omega-6s.” (18) Omega-6s also play an important role in the body, like improving lipid levels and blood sugar function, the University of California researchers add. (16) Not to mention, the overall ratio of omega-6s to omega-3s in the U.S. diet is about 16-to-1, and that’s much higher than the ratio offered in tilapia. (18)