Is Sushi Healthy? Here’s What Nutritionists Suggest

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Sushi

Sushi is not just a delicacy, it is practically an art. With humble roots, which began as a way of preserving fish in Japan, this cuisine has become an extremely popular and gourmet dish throughout America.
At first, sushi seems like a healthy and nutritious meal: rice, vegetables, fresh fish, but beyond that there are many different sushi preparation options and ingredients used. Here, Registered Dietitians discuss the health benefits of sushi and how to get the most out of your order.

Real quick: What exactly is sushi?

Sushi is a set of rice, vegetables, and boiled or raw fish wrapped in a seaweed roll. According to the Comprehensive Reviews of Food Science and Food Safety, there are generally three types of sushi: nigiri, maki, and temaki.

Nigiri as a kind of sushi consists of raw fish, caviar, grilled shrimps on rice.

Maki is rolled sushi.

Temaki, aka handroll, is a type of sushi made by hands and rolled into a tube shape.

The variance of ingredients in these types of sushi is the question of health begins to surface. “To prepare, form, and serve sushi, rice is cooked and shielded by raw fish or any kind of seafood. Vinegar is added to cooked rice to attain a pH of 4.6 or less, depending on the chef’s preference; some chefs love to add a tiny sweetness to their rice to create it more appetizing, [and] that’s why other ingredients such as sugar and/or salt may be included,” Ella Davar, RD, CDN, a registered dietician integrative nutritionist and certified health counselor based in Manhattan, tells.

Davar clarifies that “in the sushi rolls, a special flexible bamboo plate used and nori (a delicate sheet of cooked seaweed) is wrapped around the rice and ingredients such as eggs, avocado, mango or cucumber.” She says that “nori contains significant amounts of vitamins A, B1, B2, B6, B12, C, niacin, and folic acid,” noting that “the vitamin Celsius content can reduce by drying the product.” While sushi has many healthy elements, its preparation and seasoning can get away the overall nutrition. For instance, ” nigiri rolls shaped in tempura and then dipped in a creamy sauce won’t be identical to those wrapped merely in nori and packed with fish, rice and veggies,” Marisa Moore, RDN, a registered dietitian nutritionist based in Atlanta, tells Health.

Which types of sushi are the healthiest?

In terms of health and longevity, the diet of the Japanese contributed significantly to longevity, and this is partly due to the fact that they eat fish, many of which are high in EPA and DHA fatty acids and come in different types. Sushi. If you’re thinking for what to choose, Davar suggests “nigiri (thin slices of raw fish topped with small balls of rice with vinegar) and sashimi (thin slices of raw fish)” as well as “salad and cooked vegetables that contain fiber and trace elements”. …

“The idea is to get more flowers from different types of fish and vegetables and less white rice cooked with vinegar,” says Davar. “Also, in addition to the usual rice roll, I love ordering a Naruto-style roll wrapped in cucumber. It’s a fun, crunchy, and great healthy option to complement a traditional sushi menu, ”she said. However, if you prefer sushi rolls, try using healthier types of fish, such as salmon and mackerel (low in mercury). Avoid high-sodium soy sauce and go for other healthy flavor enhancers like wasabi or pickled ginger (gari). 

What are the health benefits of sushi?

The various combinations of different vegetables and fish have enriching benefits – especially with additives like wasabi and pickled ginger – but what exactly do all these tasty ingredients do for your body?

It may help improve gut health

“A major factor in Japanese health is the gut microbiota that lives on fermented vegetables and foods like bok choy, seaweed, mushrooms, kimchi, natto, and tofu,” says Davar. “Fiber provides prebiotics and a good feeding environment for beneficial microbes, and helps cleanse the intestines of the harmful substances that unhealthy bacteria produce,” she adds.

It can strengthen your immune system

“Research has shown that wasabi has noteworthy health benefits and boosting the immune system,” says Davar. Wasabi is an exclusive flavor ingredient used to savor and at the same time purify raw fish during sushi preparation. “Wasabi is rich in beta-carotene, glycosylates, and a range of isothiocyanates that have antimicrobial properties and help soothe latent pathogens.” He also notes that wasabi has been known to kill certain forms of E. coli and Staphylococcus bacteria.

It can help improve your heart health

“Salmon [and] mackerel are excellent sources of protein in addition to DHA omega-3 fatty acids which may reduce the risk of coronary heart disease (as well as support brain health and memory retention),” says Davar. A U.S. Food and Drug Administration (FDA) report supported these findings stating there is limited but credible evidence that the DHA found in oily fish can reduce blood pressure and lower the risk of hypertension, two common risk factors of developing coronary heart disease.

Mackerel, Salmon, Tuna that contain a significant amount of DHA omega-3s, are also excellent sources of protein that help reduce the risk of coronary artery disease (as well as support brain health and memory retention), “says Davar. A U.S. Food and Drug Administration issued a report that supported these results, stating that there was limited but credible evidence that the DHA found in oily fish can lower blood pressure and lower the risk of hypertension, two common risk factors for developing coronary artery disease.

It may help your body’s natural detoxification process

Nori, which is most commonly used to make sushi, is extremely nutritious. According to Davar, it has 10 times more vitamins than spinach and contains 30 to 50% protein and only 0.1% sugar. “Other beneficial algae include kelp, wakame, kombu, and bladder, followed by red algae (including nori), dull and Irish moss, and finally seaweed. All these ingredients are rich in iodine and help support the liver’s natural detoxification processes,” she said.

What are the health risks of sushi?

Sushi may be a healthy option, but this delicacy has its flaws, and with the benefits come some risks to be considered as well.

Consumption of sushi can lead to high sodium intake

Part of what makes sushi so tasty is the high concentration of salt. Rice, fish and even seaweed come into contact with salt during the preparation process, before adding additives with high sodium content, such as soy sauce. According to Harvard T.H. At the Chan School of Public Health, the main problem with salt is that the kidneys have trouble keeping up with excess sodium in the blood. Your body tries to dilute the sodium and retain more water, which increases the total volume of blood. This causes your blood vessels to work overtime to pump all of that blood, and that pressure can tighten your blood vessels, resulting in hypertension, heart attack, stroke, and even heart failure. Main lesson? Calm down with the salt.

It adds more refined carbs to your diet

White rice is an important part of sushi and, unfortunately, is a refined carbohydrate, which means it includes sugar and has been stripped of all its nutrients. “The difference between frequently used white rice and not as much of processed brown rice is that after the rice is processed, the grain is removed from the highly beneficial outer husk, bran and germ (which is the fiber or roughage that contributes to the healthy intestinal flora and a prebiotic is needed), “says Davar. Studies have shown that higher refined carbohydrate intake contributed to the prevalence of type 2 diabetes in the United States, and white rice specifically has a high sugar content which can lead to overeating due to spikes in blood pressure and blood pressure levels. insulin.
It can add dangerous levels of mercury to your diet

It may add unsafe levels of mercury to your diet

According to the Natural Resources Defense Council, the main fish you should avoid due to their high mercury content are mackerel, marlin, rough orange, shark, swordfish, tilefish, ahi tuna, and bigeye tuna. “Tuna has gained a bad reputation due to the _0_ high mercury content, but it depends on the type of tuna,” says Davar. Experts recommend replacing ahi (yellowfin) and bigeye tuna, which accumulates more mercury throughout their lives, for a light tuna or skipjack. If you are willing to skip the tuna completely, you can opt for fish and crustaceans with lower-mercury fish and shellfish, such as eel, salmon, crab, and seafood.

It puts you at risk for foodborne illness

Food preparation can make a huge difference in terms of health and food safety. Most cooks require high heat to remove food contaminants such as pathogens, but with sushi, this step does not occur. Davar notes that one of the biggest dangers of consuming uncooked, undercooked, or frozen seafood is parasites, which can develop naturally in many animals and be transmitted and cause disease in humans. “The FDA recommends that anyone with reduced autoimmune diseases and certain conditions, such as pregnancy and old age, follow safe seafood practices and avoid eating sashimi, raw fish, and sushi. ”Davar explains.
In order to evade the danger of food-borne bacteria ailments when it comes to uncooked, raw, and rare fish, Moore advises that you “at all times purchase your sushi from a trustworthy sushi place, or if you do it yourself, look for one. fishmonger who supplies sushi quality fish that has been handled and sold specifically for sushi. ”

What do the experts recommend when choosing sushi?

Obviously, some elements of sushi are fabulous for your health, and some elements are less than stellar. As Moore says, “not all sushi is created equal, and it can vary from place to place.” That being said, if you absolutely love sushi, there are ways to make it healthier.
“Instead of relying on the names, take a look at what’s inside as well as the sauces,” says Moore. “Go for rolls with your preferred seafood, vegetables, like carrots and cucumber, and of course add the creamy avocado.”
Besides recommending sashimi and nigiri, Davar also suggests, “when ordering sushi rolls, _1_ for” less rice “to avoid spikes in blood sugar due to the high carbohydrate load of white rice. and the sweetener used to make it.
“In general, sushi can be a great choice if made from tuna, salmon, and other seafood as a base. To complete the meal, consider adding a salad or steamed edamame from the menu for a hearty meal,” adds Moore. Basically, stock up on veg and cut back on rice, and you’re good to go.

Need more information about food, calories, ingredients?

If you need more information or need professional help to create the best menu for your specific medical condition, Philadelphia Weight Loss Clinic is here to help. Not only we help people to lose weight, but also to choose the best nutrition and ingredients according to their medical state.

For a consultation contact our clinic and schedule your appointment with Dr. Tsan