Traditional sushi with vinegared rice, nori, vegetables, and fish is low in calories and high in fiber, vitamins, and omega-3 acids. However, Westernized versions with fatty fish and vegetables like fried fish, eel, and avocado can be unhealthy in large portions. Stick to traditional Japanese varieties and enjoy the meal in moderation. Sushi can reduce the risk of heart disease and clogging of the arteries. Pregnant women and those with immune system problems should avoid raw fish rolls, and people concerned about mercury in fish can order more vegetable rolls.
Like many Asian foods, when made traditionally, sushi is actually very good for you. Its basic elements are vinegared rice, dried seaweed nori, vegetables and fish. Traditional sushi is low in calories and high in fiber, vitamins and omega-3 acids. When eaten in moderation, it can be a healthy and delicious meal, especially when complemented with interesting sides to tempt the palate.
The important thing to remember when eating sushi is that, like all foods, it’s not very healthy if eaten in excess. Fresh, nutritious ingredients aren’t calorie-free, although they are low in calories. Especially in the West, sushi is often made with fatty fish and vegetables such as fried fish, eel and avocado. In small amounts, these fats are actually good for you: in large portions, they’re not. The dish encourages gentle eating and small portions, due to the way it is prepared and served. Stick to traditional Japanese varieties, rather than Westernized versions with things like cream cheese, and enjoy your meal wholesome.
Working from the outside of the roll in, the sushi begins with nori, dried roasted seaweed. Nori is fat-free and contains several vitamins, including A and B. While plenty of nori should be consumed to make it noticeable in your diet, nori certainly isn’t very harmful. Rice is also relatively healthy, especially if brown rice is used. It is high in fiber and is often enriched with vitamins and minerals.
The stuffing for the sushi is where the nutritional information gets trickier. Fish tends to be healthier than other meats, with a lower fat content and an assortment of nutritionally valuable vitamins and minerals, along with omega-3 fatty acids. Oily fish like tuna contain more of these valuable acids. Vegetables provide dietary fiber and vitamins to the consumer.
Given the information available on sushi nutrition, it’s generally good for you. Combine healthy fats with fiber and vitamins to provide a complete meal. The ingredients have also been shown to reduce the risk of heart disease and clogging of the arteries, so the dish can actually benefit the diner. Especially if you abstain from excessive consumption of sake along with your meal, the dish will fit most diets without needing to be modified beyond recognition, like many “diet foods”. Raw fish rolls should not be eaten by pregnant women or those with immune system problems, and people concerned about mercury in fish may wish to order more vegetable rolls.
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