(Cleveland Clinic Health Essentials – 24 Jan 2024)
Across the globe, we humans make meals out of mammals and fish and mollusks and even amphibians. So, why not insects, too?
Entomophagy, or eating insects, is common in many parts of the world, with as many as 2 billion people relying on insects for at least some portion of their protein intake. And that number is growing.
“People have been eating bugs forever,” says registered dietitian Beth Czerwony, RD, LD. “This isn’t a new thing. But in the last few years, we’re seeing new interest in it from people who hadn’t previously considered it.”
Not all insects are edible, of course — but more than 1,900 types of them are! In fact, in 2013 the Food and Agriculture Organization of the United Nations (FAO) issued a report called Edible Insects, which explored the way that eating insects can help with “diversifying diets and improving food security.”
In North America, acheta powder, aka cricket powder, is becoming more and more popular among people who want to experiment with more environmentally friendly ways to get enough protein. Here’s what you need to know about eating crickets.
Benefits of cricket protein
Worldwide, crickets are the fourth most popular edible insect, behind beetles, caterpillars and flying insects like bees and wasps.
“Crickets are very high in protein per volume, and science is finding that they’re easier to farm than animals are,” Czerwony says, “so more and more, we’re seeing crickets processed into protein powders.”
Crickets also have a surprisingly neutral taste — a little bit nutty maybe, but nothing particularly strong or distinct.
Curious? Here are some of the potential benefits of eating crickets or acheta protein.
High in protein
Crickets themselves are about 65% protein, which means that when they’re milled (ground down), they turn into a powder or flour that’s also high in protein. A pound of cricket powder can be made up of as much as 77% protein, although the amount differs from product to product.
A 2019 study found that some crickets (though not all) are a complete protein source.
“Protein is made up of essential and non-essential amino acids,” Czerwony explains. “A food is called a complete protein source when it contains all nine essential amino acids in the right proportions for ideal functioning.”
Lots of nutrients
Though the U.S. Department of Agriculture (USDA) doesn’t list crickets in its food database, studies show that the nutritional profile of crickets depends on the type of cricket you’re eating. The way they’re prepared matters, too (roasting is healthier than deep-frying, for example).
In general, all crickets are high in B vitamins, which play a big role in providing you with energy, creating blood cells and preventing DNA damage. Crickets also have a variety of micronutrients, including:
- Calcium
- Copper
- Iron
- Magnesium
- Manganese
- Phosphorus
- Potassium
- Zinc
“All the nutrients that are found in bones, you’re going to find in crickets,” Czerwony says, “because you’re eating their exoskeletons.”
But again, the amount of each of these micronutrients depends on the type of crickets you’re eating, the way they’re prepared and other factors.
Healthy fats
Crickets are a good source of polyunsaturated fatty acids, aka “good” fats. They support heart health support your heart health when used in moderation.
High in fiber
Other types of meat don’t have any fiber at all. But crickets do.
“A whole cup of crickets amounts to half of your fiber intake for the day,” Czerwony says, “though you’d have to eat a lot of crickets to get all of that.”
Easy to digest
If you find that whey protein powder makes you feel bloated or gives you a bellyache, you may find acheta protein easier on your stomach. That’s thanks to chitin, a type of insoluble fiber found in the cricket exoskeleton, which studies find can be beneficial for gut health.
“Chitin has anti-inflammatory properties, which is good for your gut,” Czerwony says, “so if you’re experiencing gut issues or just want to change up the biodiversity of your gut microbiome, acheta protein could be a good thing to try.”
Eating the right foods can help strengthen your gut microbiome and the “good” bacteria that live in it, which can improve your overall gut health.
Good for the environment
Insects are cold-blooded, which makes them more efficient at turning the food they eat into pure protein. According to the Edible Insects report, crickets need just 2 kilograms of feed for every 1 kilogram of body weight gain. Cattle, on the other hand, needs a whopping 12 times more feed to produce the same amount of protein.
Not all types of crickets can be farmed, but in countries like Laos, Thailand and Vietnam, cricket farming has become increasingly popular. Importantly, it has a very low carbon footprint and doesn’t require fancy tools or equipment; often, people do it in their own backyards. All of this is good for the environment.
“It’s definitely something to be mindful about as we continue to see issues related to rising temperatures, farming and land,” Czerwony says. “Could crickets be an appropriate alternative for protein? Absolutely.”
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