The Japanese word for sushi refers to seasoned rice, not fish. This delicious dish of rice, vegetables, eggs and raw fish is loved by many people. But not everyone knows about the risks that exist when using sushi. Journal “Furilia” wants to share with you the advice of nutritionists and health professionals who know exactly how to eat this dish and not harm themselves.
The benefits and harms of sushi: how to eat them without harm to health?
What do sushi lovers need to know? Read on to learn about the most important points.
The benefits of sushi
Overall, sushi is good for your health. There are several ways to prepare them, but often they contain ingredients such as tuna and salmon, rich in omega-3s and protein. Many have cucumber (high in vitamin C, K, and fiber), avocados (with monounsaturated fat), algae (high in iodine and fiber), and ginger (with gingerol, an antioxidant).
Sushi includes all three macronutrients – carbohydrates, fats and proteins, which give your body the necessary energy.
A healthy and nutritious diet is one of the reasons Japanese children are the healthiest in the world. The answer to the question “Are sushi healthy” depends on your specific order and whether the restaurant is reputable.
Potential risks
Eating raw fish can lead to potential health risks, including food poisoning by bacteria such as salmonella and Vibrio vulnificus, as well as ingestion of parasites (worms). Freezing raw fish at -15 for at least three days kills most of these parasites.
Expert Advice
1. Eat only in trusted restaurants
Anyone who eats sushi should order food only at trustworthy or reputable restaurants. It is also safe and easy to cook at home with the help of special kits.
2. Choose fish that are low in mercury
One of the main reasons people ask is “Are sushi healthy” is related to mercury poisoning. But you will reduce the risk if you eat less large and long-living fish, such as swordfish, shark, tuna and king mackerel. Instead, choose salmon, shrimp and cod. Pregnant women should avoid raw fish and fish high in mercury.
3. Use soy sauce sparingly
One tablespoon of soy sauce can contain up to 1024 mg of sodium. The American Heart Association recommends consuming no more than 2300 mg per day if you are trying to lower your blood pressure. To avoid bloating and other health problems, take soy sauce with a low sodium content or just limit it.
4. Avoid too much tempura
Are sushi healthy if it’s fried? Ordering a vegetable tempura is like throwing green beans into a deep fryer. A typical serving of vegetable tempura can contain almost 1,600 calories, with 60 percent coming from oil. Katsu and agemono are also fried, and therefore contain more fat and calories. Try not to eat too many of them and share with your friends when ordering a large portion.
5. Order brown rice
Brown rice is the best option, as it has more fiber and nutrients than white. Researchers at Harvard School of Public Health found that those who ate brown rice twice a week had a lower risk of developing type 2 diabetes, while those who ate white rice increased their risk.
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