Are Paella and Ceviche Safe in Pregnancy? Antenatal Nutrition Considerations

Pregnancy brings with it a multitude of considerations, from ensuring that you attend your antenatal appointments to ensuring you’re maintaining the right antenatal nutrition for both you and your baby. While the joy of pregnancy often includes celebrating new tastes and flavours, there are some foods that require extra thought when it comes to their safety during pregnancy. Paella and ceviche are two dishes that might make you question whether they’re safe to eat while expecting. In this article, we’ll discuss whether these two popular dishes are safe during pregnancy, what their potential risks are, and how you can still enjoy a variety of flavours in a safe and healthy way.

What is Paella and Why Is It Popular?

Paella is a traditional Spanish dish originating from the region of Valencia. It’s a hearty, rice-based dish typically prepared with a combination of seafood, meat, vegetables, and a variety of spices. There are many variations of paella, such as seafood paella, mixed paella (with both seafood and meat), and vegetarian paella, offering a wide range of options for different dietary preferences.

While paella can be a great source of protein, vitamins, and minerals, it’s important to consider the ingredients and preparation methods during pregnancy, particularly if seafood or undercooked meat is involved.

Risks of Paella During Pregnancy

Paella often includes seafood like shellfish, prawns, mussels, and fish, which can pose certain risks during pregnancy. The primary concern is the potential for foodborne illness, particularly from undercooked or raw seafood, which can carry harmful bacteria, viruses, or parasites.

Mercury Content: Certain fish commonly used in paella, such as swordfish and tuna, can have high levels of mercury, which could be harmful to the developing baby. Pregnant women should limit their consumption of fish with high mercury levels, opting for lower-mercury varieties like salmon or haddock.

Raw or Undercooked Seafood: Paella made with raw or undercooked shellfish or fish can increase the risk of foodborne illnesses like listeriosis or salmonella, which can be harmful during pregnancy. These illnesses may lead to complications like preterm labour, miscarriage, or infections in the baby.

Shellfish Allergies: Some pregnant women may have an allergic reaction to shellfish, which can trigger symptoms such as swelling, difficulty breathing, or rashes. If you’re prone to allergies, be cautious when consuming paella that contains shellfish.

How to Make Paella Safer During Pregnancy

If you’re craving paella during pregnancy, there are ways to reduce the risks. Opt for paella made with well-cooked seafood and avoid raw or undercooked fish and shellfish. Additionally, choose fish with lower mercury content to ensure both your and your baby’s safety. If you’re cooking at home, make sure to thoroughly cook seafood until it reaches the recommended internal temperature of 63°C to reduce the risk of harmful bacteria.

If you’re ordering paella from a restaurant, ask about the cooking methods and ensure that the seafood is well-cooked before eating. Additionally, choosing a vegetarian or chicken paella might be a safer option to avoid the risks associated with seafood.

What is Ceviche and Why Is It Popular?

Ceviche is a traditional dish from Latin America, made by marinating raw fish (or seafood) in citrus juice, usually lime or lemon, along with onions, cilantro, and other ingredients like tomatoes and chili peppers. The acidity from the citrus juice helps to “cook” the fish by denaturing the proteins, which gives ceviche its distinct texture. It’s a popular dish in many countries, including Mexico, Peru, and Ecuador.

While ceviche is a delicious and refreshing dish, there are some important considerations when it comes to eating raw fish during pregnancy.

Risks of Ceviche During Pregnancy

The primary concern with ceviche is that it is typically made with raw or lightly cooked fish. While the citrus juice used in ceviche does help to kill some bacteria and parasites, it does not guarantee that all harmful organisms are eliminated. This presents several risks during pregnancy.

Risk of Foodborne Illnesses: Raw fish can contain harmful bacteria, parasites, and viruses that can lead to foodborne illnesses like listeriosis, salmonella, or toxoplasmosis. These illnesses can have serious consequences during pregnancy, including miscarriage, preterm birth, and infection in the baby.

Parasites in Raw Fish: Fish can carry parasites like tapeworms or roundworms that are not always killed by citrus juice. These parasites can lead to gastrointestinal distress and, in some cases, can be harmful to both the mother and the baby.

High Mercury Content: Like paella, ceviche made with certain fish like tuna or shark can contain high levels of mercury. Mercury exposure during pregnancy can lead to developmental issues in the baby, particularly affecting the nervous system.

How to Make Ceviche Safer During Pregnancy

If you want to enjoy ceviche while pregnant, there are ways to make it safer. The most important step is ensuring that the fish used is fully cooked before consumption, as cooking fish at a high enough temperature kills most harmful organisms. Alternatively, if you want to stick with ceviche, ensure that the fish has been frozen for at least 24 hours before preparation. Freezing fish kills many parasites, making it safer for consumption.

If you’re preparing ceviche at home, consider using fish that’s been cooked or marinated for a longer period, and avoid the use of high-mercury fish like tuna or swordfish. Instead, opt for safer options like tilapia, cod, or shrimp.

Other Ways to Enjoy Ceviche Safely

If you’re hesitant about consuming raw fish during pregnancy, you can experiment with cooked ceviche alternatives. Some restaurants or recipes use cooked shrimp or crab as a substitute for raw fish. This can provide the same tangy, refreshing flavours of ceviche without the associated risks of raw fish.

Nutritional Considerations for Antenatal Health

Both paella and ceviche, when made with safe ingredients, can be a source of key nutrients during pregnancy. Seafood and fish provide essential protein, omega-3 fatty acids, and other nutrients like iodine and zinc that are vital for your baby’s development. However, it’s essential to be mindful of the risks associated with seafood during pregnancy and to ensure that you’re consuming it in a safe and controlled manner.

If you’re uncertain about which foods are safe to eat during pregnancy, or if you’re concerned about your nutritional intake, speaking with a healthcare provider or nutritionist can help. Antenatal vitamins, for instance, can support your nutrition, especially when it comes to nutrients like folic acid, iron, and calcium, which are crucial during pregnancy. Platforms like Unii Babies offer prenatal support and guidance for making the best dietary choices during pregnancy, helping you navigate these challenges with confidence.

Conclusion

When it comes to dishes like paella and ceviche, the key to safety during pregnancy lies in how they are prepared and the ingredients used. While both dishes can be a source of rich, delicious flavours and nutrients, they also come with potential risks, particularly when raw or undercooked fish is involved. For paella, opt for well-cooked seafood and lower-mercury fish. For ceviche, consider using fully cooked fish or marinated seafood to reduce the risk of foodborne illnesses and parasites.

Maintaining good antenatal care involves making thoughtful choices about the foods you consume, and when in doubt, consulting with a healthcare professional can help guide you to the safest and healthiest decisions for you and your baby. Remember, antenatal nutrition is about balance—enjoying the foods you love, while ensuring your diet supports both your health and your baby’s development.