Is sushi a healthy food?

Are you one of those who like to eat sushi? Among a range of Japanese delicacies, sushi is perhaps the most popular. This is evidenced by the proliferation of easy-to-find sushi shops in malls or other malls of the many varieties of Japanese food. Raw fish foods have become one of the favorite foods, “he said” containing many nutrients and FIT Foresight.

Is eating sushi really healthy?

Sushi consists of rice rolled with raw fish, vegetables and seaweed or commonly known as nori. So don’t be surprised if sushi in general is indeed a healthy food. The proteins, iodine, vitamins, minerals and omega-3 fatty acids found in fish, shrimp, crab, vegetables and nori are actually very good for your health as they are necessary for optimal functioning. of your brain and your body.

However, along with the development of innovation in sushi making, different variations of sushi flavors and menus seem to have to be judged for their benefits to the body. Therefore, those of you who like to eat sushi should be careful. Indeed, vegetables and seaweed are listed as low calorie foods, but the way to serve sushi is to fry it and use a mixture of cream, cheese, mayonnaise, which makes a sushi roll 500 to 600 calories and high in fat.

In addition, its small size allows you to devour it several times if you do not feel full enough yet. Therefore, depending on the type, sushi becomes a food that is no longer healthy.

Some Risks to Consider When Eating Sushi

Here are some things that can pose a risk to eating sushi if eaten too much or not carefully:

1. High in salt

One of the main disadvantages of sushi is its relatively high sodium content. The nutritional value of sushi actually depends on the type of sushi you eat. The reason is that there are different types of sushi that contain high amounts of sodium.

Normally, the salt intake in one day should be 2300 mg. This means that a person can consume about one teaspoon of salt per day. However, when you eat nigiri sushi with salmon, tuna, or shrimp, the salt content is a quarter of a gram, while the California roll is almost 1/2 gram.

If you eat four California rolls and four nigiri sushi, you are consuming half of your daily salt requirement. Not to mention if you add soy sauce or soy sauce. Excess salt intake puts a person at high risk of developing hypertension.

2. Use added sugar

The main ingredient used to make sushi is white rice. Have you ever wondered why sushi rice tastes so good? It turns out that the white rice in sushi in general has gone through a lot of processing, so it’s likely that vitamin, mineral and fiber levels have been reduced.

Sushi rice also has one tablespoon of added sugar per cup of rice that has been mixed with Japanese vinegar, sugar and salt for a more delicious taste. Well, each sushi roll contains about a cup of white rice. Thus, the rice contained in a sushi roll alone contains 240 calories. Therefore, eating a lot of sushi rolls that contain rice can raise blood sugar levels in the body.

3. High in mercury

Several types of fish, including salmon and tuna, which are commonly used for sushi ingredients, have high levels of unhealthy mercury. The recommended consumption of sea fish should not exceed 150 grams per week. Therefore, limit the amount of consumption of sushi with raw fish, especially for pregnant women

How to eat healthy sushi?

Despite the fact that eating sushi poses health risks due to the ingredients it contains, you can still enjoy sushi in a healthier way click here. Here are some tips you can try:

Sashimi is a healthier and lower calorie option for eating sushi. Raw tuna and salmon contain plenty of protein, omega-3 fatty acids, vitamins and minerals and do not undergo complicated processing. The power supply is therefore always original.

Use ingredients for dipping sushi, such as soy sauce, miso sauce, and chili powder, in moderation only to enhance flavor. The reason is that these ingredients can cause excess sodium intake in the body.

Avoid eating sushi with high-fat, high-calorie toppings, such as mayonnaise, cheese, tempura, and even fried sushi. If you want to eat truly healthy sushi, you should skip this topping.

You should look for a Japanese restaurant that has a good reputation and is known to be clean and healthy for eating sushi. This famous restaurant is the one whose fish meets food safety standards. This way you know for sure that the fish you are eating is of good quality.

Sushi should also only be used as a recreational food and should not be eaten on a regular basis. Limit yourself to a month or once a week.