'Gambas al Ajillo' is known as a healthy dish eaten by Spaniards. However, those who have cooked it know that gambas contains a lot of oil. So, why isn't it bad for the body?

 

The main ingredients of gambas are seafood, olive oil, and spices. First, pour olive oil into a pan, then add garlic, bay leaves, basil, and chili, and heat over low heat. After about 10 minutes, when the aroma has sufficiently infused into the olive oil, add the prepared cherry tomatoes, and finally add the shrimp to cook. It is served with baguette.

 

Shrimp, one of the ingredients in gambas, has been falsely accused of being "high in cholesterol and bad for vascular health." It is true that shrimp has a high cholesterol content. A typical 100g serving of shrimp contains 189mg of cholesterol, which is more than the 73mg found in pork or the 90mg in beef. However, the cholesterol consumed through food does not significantly affect the body's cholesterol levels because most of the body's cholesterol is endogenous, synthesized in the liver.

All the ingredients used in gambas, besides shrimp, are healthy ingredients.

 

Especially, olive oil is mostly composed of unsaturated fatty acids and is an essential part of the Mediterranean diet, known as a "longevity diet." Saturated fats can clog blood vessels when consumed excessively, but unsaturated fats, on the other hand, help to open blocked arteries. A study from the University of Edinburgh in the UK also found that the unsaturated fatty acids in olive oil inhibit the formation of carcinogenic proteins.

 

Garlic is also rich in minerals (356~705mg per 100g). The minerals in garlic, such as potassium, phosphorus, and calcium, help build bones and teeth in the body and assist in maintaining blood pressure. Garlic also contains small amounts of riboflavin, which belongs to the B vitamin group; riboflavin is a nutrient beneficial for maintaining immunity and recovering from fatigue.

 

In addition, garlic contains allicin, which has sterilizing and antibacterial effects, and consuming it reduces the risk of infectious diseases such as colds. In fact, a study conducted in the UK with 146 adults found that those who took garlic extract for 12 weeks had approximately a 64% lower chance of catching a cold compared to those who did not.

 

However, caution is needed when making gambas with store-bought meal kits. The sodium content can be high. In December 2022, the Seoul Metropolitan Government Institute of Health and Environment investigated the sodium content of four types of meal kits, including army stew, bulgogi hot pot, jjambbong, and gambas, among 100 products with high consumer preference. The results showed that more than half, 51 products, exceeded the World Health Organization (WHO) daily limit of 2,000 mg. Just one serving can surpass the daily sodium intake limit.

 

Even if the olive oil used in gambas is considered a healthy oil, excessive intake of fats is not good. According to a survey conducted by Seoul City, out of 22 gambas meal kit products, 3 exceeded the daily recommended fat intake of 54g set by the Ministry of Food and Drug Safety. When purchasing gambas meal kits, it is advisable to look for products with nutrition labels and choose those with the lowest sodium and fat content.

 

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The oil in gambas is unsaturated fatty acid.

These days, the Mediterranean diet is quite popular, but...

 

Am I too tacky?

I haven't tried gambas yet.

 

I haven't even thought about cooking, haha.

 

These are ingredients I almost always have at home, so I think I should give it a try.