As a lover of sushi and seafood, I often ask the question: Is sushi good for you? For all you fellow sushi lovers, I have some good news! Sushi can be good for you.
Health Benefits of Eating Sushi
Omega-3 Fatty Acids
Because sushi is made up of fish, it is very healthy for you. Fish is a great source for the heart-healthy fat called omega-3 fatty acids. Experts say that on average, people should be consuming two servings of fish every week. Salmon, trout, and tuna are the best options if you want to eat omega-3 fatty acids.
Protein
With tons of protein, sushi is a great choice if you are looking for a high-protein meal. Choose to eat tuna, salmon, or rainbow rolls if you are looking for protein.
Vitamin D
By ordering raw salmon and tuna, you will not only be receiving a meal high in omega-3 fatty acids and protein, but you will also be consuming a large dose of vitamin D. As a low-fat and low-calorie option, sushi can be a great source of vitamin D.
Vitamin K
Veggie rolls are a great source of vitamin K. They usually include fresh avocadoes and cucumbers, but some also incorporate sea vegetables. Sea vegetables are significant for your health because they are full of nutrients, such as vitamin K, magnesium, and folate.
Vitamin A
The seaweed that is wrapped around sushi is a great source of vitamin A. It is full of iodine, which improves thyroid health. Vitamin A helps keep your skin healthy and strengthens your immune system.
The best rolls to order include: California rolls (with real crab), tuna rolls (not the spicy mayo), and rainbow rolls.
Disadvantages of Eating Sushi
Although sushi is healthy, you still need to be aware that it depends on what you order because there are some unhealthy choices.
High in Sodium
Depending on what you order, sushi can be high in sodium. If you have high blood pressure or other health conditions, you should be aware of the large amount of sodium found in just one serving of sushi. Try to stay away from tempura rolls and calamari rolls.
High in Sugar
There is a high sugar content in sushi rice because it is usually made with sugar and rice vinegar. White sushi rice has loads of refined carbohydrates and causes your blood sugar to rise quickly.
High in Mercury
Some of the fish found in sushi contain high levels of mercury. Be aware of Albacore tuna, swordfish, and mackerel, since they all have higher traces of mercury. Instead, try lower-mercury options, such as salmon or shrimp.
The worst rolls to order include: spicy tuna rolls, rolls that have cream cheese or mayonnaise, and tempura rolls.
Tips for Ordering Sushi
Eat Wasabi and Ginger
Yes, you should eat the ginger and wasabi that comes with your sushi! Eating a little bit of wasabi radish goes a long way. It has tons of antioxidants like isothiocyanate. Ginger helps boost your immune system and acts as a good source of potassium, magnesium, copper, and manganese.
Do Not Order Fried Food
Stay away from the crunchy stuff. Fried sushi rolls are not the best options for your overall health. Avoid ordering crunchy rolls and food that is deep-fried with a golden outside. Instead, eat more raw fish.
Order More Sashimi
Sashimi, or raw fish without the rice, is a better option than ordering maki sushi. Focus more on sushi that has steamed, grilled or raw fish. By ordering sashimi, you are consuming all the good and healthy stuff without the extra ingredients like rice.
Ask for Brown Rice
Brown rice, unlike white rice, has a large amount of fiber. Asking for brown rice is a great chance to order something healthier. Brown rice helps with maintaining healthy digestion and bowel movement since it is high in fiber. It also is a great source of manganese, selenium, and magnesium.
Avoid the Extra Sauces
Try to avoid adding extra sauce to your sushi, such as soy sauce. If you enjoy soy sauce, try consuming reduced sodium soy sauce instead.
Use Chopsticks
By using chopsticks, you are eating more slowly than you would be with a spoon or fork.
Eat in Moderation
Nothing is good for you in large amounts, including sushi. Stick to the serving size and eat sushi in moderation. If you feel hungry, eat the healthy miso soup.
Be Aware
For pregnant women, children, and people with weakened immune systems, you need to be aware that sushi can cause foodborne illness. Salmon is a good choice for those who do not favor seafood.
Enjoy eating sushi, since it can be healthy for you, but remember the tips listed above when you order.
