Sushi is a Japanese dish that is enjoyed by many. It’s a great go-to meal for lunch or any time. When deciding on something healthy to eat when going out with friends or on a date sushi can be a good choice. It can be a pretty healthy meal when prepared properly but we should be mindful of the ingredients in sushi that can make it somewhat unhealthy.
First, let’s break down the ingredients in a sushi roll. Fish, white rice, sweet and salty sauces, mayonnaise, sake, fried ingredients (depending on what you order) and soy sauce for dipping. While the fish is a great source of protein and essential fatty acids it’s the other ingredients that can quickly add up to consuming more calories, fat and sodium than intended with little to no nutritional value.
The fish in a sushi roll is a concern because some varieties of fish such as tuna, marlin, swordfish, ahi tuna, king mackerel, shark and some others contain mercury. Some have higher amounts than others but exposure to high levels of mercury can lead to various health issues such as memory loss, fatigue, depression and weight loss among other issues.
The rice in a sushi roll is usually made of white rice. The white rice is usually mixed with vinegar and sugar and packed tight. According to Rebekah Blakely, RDN, a registered dietitian and nutrition expert for the Vitamin Shoppe, “just one sushi roll can contain a half cup to one cup of rice and usually 300 to 500 calories (for most specialty rolls) and a lot of people order two or three rolls.” This can lead to an increase in blood sugar and insulin and with that can increase the risk of heart disease and diabetes.
Now when you factor in the other added ingredients such as the fried sides, the mayonnaise-based sauces, soy sauce and sake you might have expended your caloric count for the day as well as increase your sodium intake. One tablespoon of soy sauce can have 900 milligrams of sodium. That’s almost 40 percent of the daily recommended amount. This is what makes sushi unhealthy.
There are ways to make sushi healthy such as substituting the white rice for veggies. Try it wrapped in cucumber. If you must have it made with rice, try brown rice instead. Brown rice contains more fiber and is nutritionally better for you. Also, instead of ordering several sushi rolls try ordering one in addition to a side salad or other healthy options like miso soup, edamame or try something on the low sodium menu. Ask for rolls without the mayonnaise-based sauces and or sake. If you can’t do without soy sauce, ask for low sodium soy sauce. Lastly, order low mercury fish such as salmon, shrimp, eel, crab or trout.
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