Tropical Shrimp Salad Recipe, Spotlight on Shrimp, Choosing and Deveining Shrimp, Fasting to Manage Type 2 Diabetes, plus Weight Gain Despite Exercise
When it comes to classic warm-weather dishes, shrimp salad is often at the top of the list. But when summer’s heat is raging, the traditional mayo dressing can feel heavy. This recipe pairs shrimp with sweet mango and creamy avocado for a tropical taste sensation. Need to tweak your diet for better diabetes control? A new study compared three top options to uncover the best option, while other research I’m sharing found that too many calories rather than a lack of exercise is what’s behind weight gain.
Tropical Shrimp Salad
Tropical Shrimp SaladThis shrimp salad refresh uses a light vinaigrette to bring out the flavors of the shellfish as well as the mango and avocado. For ease, zest the citrus fruits before juicing them.
Ingredients
For the vinaigrette:
- 1 tablespoon orange zest
- 1/4 cup fresh orange juice
- 2 tablespoons lime zest
- 1/4 cup fresh lime juice
- 2 teaspoons honey
- 1 teaspoon low-sodium soy sauce
- 1/4 cup extra virgin olive oil
- 1 tablespoon finely chopped fresh cilantro or flat-leaf parsley
For the salad:
- 1 pound jumbo or extra-large shrimp, preferably wild caught, peeled and deveined if needed
- 1 large ripe mango, diced
- 1 large ripe avocado, diced
- 12 cherry tomatoes, halved
- 6 cups mixed lettuces such as arugula, radicchio, and green leaf, rough chopped
Directions
Step 1
Boil the shrimp in a large pot of salted water until they turn pink, 3 to 5 minutes; drain and set aside to cool.
Step 2
In a small bowl, whisk together the zests, juices, honey, and soy sauce. Keep whisking as you drizzle in the olive oil. Fold in the cilantro or parsley.
Step 3
In a large bowl, combine the shrimp, mango, avocado, and tomatoes. Drizzle on half the vinaigrette and toss gently.
Step 4
Divide the lettuces among four plates and top with equal amounts of the shrimp mixture. Pass the rest of the vinaigrette separately.
Yields 4 servings
Healthy Ingredient Spotlight
Choosing Shrimp
According to the National Fisheries Institute, each American eats about 5 pounds of shrimp a year. To meet the demand both here and around the world, many countries, including Indonesia, India, Thailand, and Vietnam, farm shrimp for export, often under conditions that could be unsafe and hard to check on. Farmed shrimp clustered in ponds require antibiotics and chemicals to ward off diseases—they’re not only in these shrimp, but they also leech into waterways, raising concerns for the environment. One positive step forward is recirculating farms, which are in early stages in the US, that raise shrimp in large indoor tanks or under hoop houses.
For a variety of reasons, many people choose wild-caught shrimp over farm-raised. The shrimp may be healthier, but there has been the problem of bycatch—other fish and sea creatures that get caught in shrimp nets. Fortunately, more sophisticated equipment and innovations have reduced bycatch amounts in some waters, especially in the Gulf of Mexico and around Oregon’s pink shrimp fishery.
While there’s no single right answer, you can look for packaging that bears the label of an organization that looks out for consumers. The Marine Stewardship Council or MSC is the main certifier of sustainable wild fisheries, and 36 shrimp fisheries currently carry its blue fish label. The Monterey Bay Aquarium Seafood Watchis a program that provides science-based recommendations about which seafood to buy based on sustainability.
Also to keep in mind: Whole Foods stores have their own standards for both wild shrimp and farmed shrimp. The company’s standards for farm-raised shrimp ban antibiotics and preservatives and prohibit the conversion of sensitive ecosystems such as mangrove forests into shrimp farms, a practice that has devastated parts of Southeast Asia.
Quick Kitchen Nugget
Deveining Shrimp
What looks like a vein running the length of a shrimp’s back is actually its digestive tract. If the shrimp ate before getting caught, the tract can be very noticeable. Though it might be safe albeit gritty to eat, many people like to “devein” their shrimp before cooking. Allow yourself a few minutes: since you’ll be using a sharp knife, you don’t want to rush through the process, which is simple enough.
Once the shrimp is peeled, simply run the tip of a paring knife down the length of its back to expose the digestive tract and then pop it out. Rinse the shrimp under cold water and place it in a colander before moving to the next one.
For Your Best Health
Fasting to Manage Type 2 Diabetes
A new study from the Endocrine Society is the first to compare three popular diets head-on—intermittent fasting (also known as 5:2 intermittent energy restriction or IER), time-restricted eating (TRE), and calorie cutting (continuous energy restriction or CER).
Researchers found that all three can help people with type 2 diabetes lose weight and lower blood sugar, but one diet stood out: intermittent fasting. This involves eating normally five days a week and restricting calories on the other two. It led to better results in fasting blood sugar, improving insulin sensitivity, lowering triglycerides, and sticking with the plan.
“The research fills a gap in directly comparing 5:2 intermittent energy restriction with 10-hour time-restricted eating in patients with obesity and type 2 diabetes. The findings provide scientific evidence for clinicians to choose appropriate dietary strategies when treating such patients,” said Haohao Zhang, PhD, chief physician at The First Affiliated Hospital of Zhengzhou University in Zhengzhou, China.
Dr. Zhang and colleagues performed a single-center, randomized, parallel-controlled trial at the First Affiliated Hospital of Zhengzhou University from November 19, 2021, to November 7, 2024. Ninety patients were randomly assigned to one of the three diet plans, with consistent weekly caloric intake across all groups. A team of nutritionists supervised the 16-week intervention.
At the end of the study, there were no significant differences in HbA1c reduction and weight loss between the IER, TRE, and CER groups. However, the absolute decrease in HbA1c and body weight was greatest in the IER group. The IER group had the highest adherence rate at 85%, followed by the CER group at 84% and the TRE group at 78%. Dr. Zhang said these findings highlight the feasibility and effectiveness of dietary interventions for people who have obesity and type 2 diabetes.
Fitness Flash
Weight Gain Despite Exercise
We aren’t moving less—we’re just eating more, according to a Duke University study showing that diet, not laziness, is fueling the obesity epidemic across industrialized nations. Our diet, not our activity level, is what has changed the most.
“Despite decades of trying to understand the root causes of the obesity crisis in economically developed countries, public health guidance remains stuck with uncertainty as to the relative importance of diet and physical activity. This large, international, collaborative effort allows us to test these competing ideas. It’s clear that changes in diet, not reduced activity, are the main cause of obesity in the US and other developed countries,” said Herman Pontzer, PhD, principal investigator with Duke University’s Pontzer Lab, part of the department of evolutionary anthropology at the Trinity College of Arts & Sciences.
The researchers analyzed thousands of measurements of daily energy expenditure, body fat percentage, and body mass index from adults aged 18 to 60 across 34 populations spanning six continents. The more than 4,200 adults included in the study came from a wide range of lifestyles and economies, including hunter-gatherer, pastoralist, farming, and industrialized populations. To further categorize the level of industrialization, the researchers also integrated data from the United Nations Human Development Index to incorporate measures of lifespan, prosperity, and education.
“While we saw a marginal decrease in size-adjusted total energy expenditure with economic development, differences in total energy expenditure explained only a fraction of the increase in body fat that accompanied development. This suggests that other factors, such as dietary changes, are driving the increases in body fat that we see with increasing economic development,” said Amanda McGrosky, PhD, a Duke postdoctoral alumna and lead investigator for the study, now an assistant professor of biology at Elon University.
The researchers hope the study helps clarify public health messaging and strategies to tackle the obesity crisis and explain that the findings do not mean that efforts to promote physical activity should be minimized. Instead, the data support an emerging consensus that both diet and exercise should be prioritized. “Diet and physical activity should be viewed as essential and complementary, rather than interchangeable,” the study noted. The researchers will next work to identify which aspects of diet in developed countries are most responsible for the rise in obesity.
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