Many people have heard that eating sushi is good for health. However, is this true from the perspective of nutrition experts?
What You Need to Know About Eating Sushi
Master of Medicine Christy Brissette, owner of 80 Twenty Nutrition in Laguna Beach, California, states that sushi can be a healthy choice.
Is sushi good for you?
According to Brissette, it all depends on what you order.
A salmon avocado roll provides about 300 calories and contains heart-healthy fats and protein. Meanwhile, a tempura shrimp roll can contain over 500 calories, along with a high fat content from the deep-fried shrimp and mayonnaise sauce.
She notes that frequently consuming fried foods increases the risk of heart disease and obesity. Therefore, if you frequently reach for the tempura shrimp roll, it may not be the healthiest option. However, if you incorporate rolls with seafood and non-fried vegetables into your diet, sushi can be beneficial for you.
Sushi can be a healthy part of your diet (Photo: Dreamstime).
Can sushi help with weight loss?
According to Prevention, sushi can aid weight loss, but it’s not guaranteed.
Associate Professor Deborah Cohen, a clinical and preventive nutrition expert at Rutgers University, states: “Sushi is often consumed in very small portions, 0.5 to 30 grams of fish, and when eaten with sushi rice, it contains about 40 to 60 calories, and these small portions can help control calorie intake.”
Rice also contains fiber, which can increase the likelihood of feeling full after eating.
However, sushi can also be high in calories, especially rolls that contain cheese or mayonnaise. These can contain 400 to 600 calories per roll.
The bottom line is that eating sushi will not promote weight loss, but it can be a healthier option compared to fast food and many other choices available at restaurant chains.
Nutritional value of sushi
There are many types of sushi rolls you can eat, but one of the most popular is the California roll (a cylindrical sushi roll with fillings in the middle, wrapped in seaweed, and rice on the outside).
According to the United States Department of Agriculture, the nutritional value of a California roll includes:
- Calories: 28.
- Protein: 0.87 grams.
- Fat: 0.2 grams.
- Carbohydrates: 5.5 grams.
- Fiber: 0.3 grams.
- Sugar: 0.6 grams.
Which type of sushi is the healthiest?
There are many healthy sushi options, such as California rolls and tuna rolls.
Brissette prefers salmon avocado rolls. She considers this a great option as you receive protein and heart-healthy omega-3 fats from salmon, along with monounsaturated fats, fiber, folate, and potassium from avocados.
You can make it even healthier by using brown rice and low-sodium soy sauce for dipping.
Health benefits of sushi
There are several potential health benefits you can gain from eating sushi.
An easy way to eat fish
Many health organizations recommend incorporating fish into your diet, but it is not a common food for many people. For instance, the American Heart Association advises eating fish twice a week, particularly focusing on fatty fish.
Brissette mentions: “Sushi can help you meet the recommendation of two to three servings of fish per week.”
Fish in sushi contains omega-3 fatty acids that can help reduce inflammation.
It may help reduce inflammation in the body
The fish in sushi contains omega-3 fatty acids that can help reduce inflammation. According to the National Institutes of Health, inflammation in the body is linked to a range of serious health conditions, including autoimmune diseases, cardiovascular diseases, and digestive disorders.
Ginger, wasabi, and seaweed used to wrap the fish all have good antioxidant properties.
Good for heart health
When you choose fatty fish like salmon, tuna, and mackerel, you get EPA and DHA. These omega-3 fatty acids are beneficial for heart health and can help lower triglycerides and blood pressure.
May enhance bone health
Fatty fish are an excellent source of vitamin D. It supports bone health and may help reduce inflammation and support your immune system.
Potential risks of eating sushi
There are several things to consider when it comes to sushi.
You may suffer from food poisoning
This is one of the biggest risks associated with eating sushi. Consuming raw or undercooked fish always carries risks related to food poisoning. The Cleveland Clinic states that this includes the risk of salmonella, Vibrio vulnificus, and parasitic tapeworm infections.
It may raise blood sugar levels
According to Brissette, many people do not realize that a typical sushi roll contains about a cup of rice. Since the rice is packed tightly to form the roll, it can be difficult to estimate how much rice you are actually consuming.
Sushi is often made with white rice, which can cause a spike and rapid drop in blood sugar levels. This can lead to feelings of hunger, weakness, irritability, and fatigue.
There is a risk of mercury exposure
Mercury is a toxic metal found in most fish, and high levels of mercury can make you ill. Mercury can be a concern if you eat swordfish or large amounts of tuna. If you mainly eat salmon, shrimp, and other white fish, they tend to have low mercury levels.
Overall, nutrition experts say sushi can be a healthy part of your diet. If you want to ensure your sushi is as healthy as possible, you should avoid fried sushi rolls and those containing cream cheese.
You can also try sushi made with brown rice or black rice for added fiber.
