Squids — are cephalopod mollusks with a developed nervous system, complex behavior, and a unique ability to camouflage. They belong to the class Cephalopoda and play an important role in marine ecosystems as active predators.
In gastronomy, squid is valued for its firm yet tender meat texture and characteristic seafood flavor.
Aside from culinary value, squids are of interest from a biological perspective: they can change color thanks to chromatophores, move quickly in a jet-propelled manner, and demonstrate complex behavioral responses.
History and Biology of Squids
The ancestors of modern cephalopods appeared over 500 million years ago. Modern squids have evolved as active benthic predators.
Main structural features:
- mantle — protects internal organs and aids in movement;
- eight arms and two feeding tentacles — for capturing prey;
- internal calcareous shell — the so-called “squid bone”;
- chromatophores — cells that provide color change;
- ink sac — a mechanism for defense against predators.
Squids demonstrate a high level of neural activity and are capable of learning, making them some of the most intellectually developed invertebrates.
Species and Habitat
There are over 30 species of squids. They predominantly inhabit warm and temperate seas.
The most well-known species:
- Sepia officinalis — common in the Mediterranean Sea;
- Sepia esculenta — found in the western part of the Pacific Ocean;
- tropical species — inhabit coral reefs.
Most squids prefer benthic areas with sandy or rocky terrain, where they can effectively camouflage.
Nutritional Value
Average values per 100 g of raw meat:
- 85–95 kcal;
- 15–17 g of protein;
- 1–2 g of fat;
- less than 1 g of carbohydrates.
Squid contains:
- vitamin B12 — supports the nervous system;
- iron — involved in oxygen transport;
- zinc — immune regulation;
- selenium — antioxidant protection;
- copper — enzymatic reactions;
- omega-3 fatty acids — anti-inflammatory effects;
- taurine — supports the cardiovascular system.
The glycemic index is zero, making the product compatible with low-carbohydrate and keto diets.
Squid in a Keto Diet
Due to its high protein density and minimal carbohydrate content, squid fits well into a keto diet.
Recommendations:
- portion of 120–200 g per meal;
- combine with fat sources — olive oil, butter, sauces based on egg yolks;
- avoid flour-based side dishes and breading;
- monitor overall protein intake during strict ketosis.
Culinary Features
Squid requires short cooking times. Prolonged cooking makes the meat tough.
Cooking methods:
- quick frying for 2–3 minutes;
- grilling;
- stewing in its own juice;
- baking with herbs and lemon;
- using ink for sauces and pastes.
Before cooking, remove the insides, bone, and skin. The meat texture is firm, but with proper handling, it remains soft and juicy.
Conclusion
Squids — are a functional seafood with high biological value. They combine complete protein, micronutrients, and low carbohydrate load. When consumed in moderation and prepared correctly, squid can become a valuable component of a keto diet and balanced nutrition.
