Is Sushi Healthy?

Sushi is a collection of vinegar-saturated rice, vegetables, and cooked or raw fish wrapped up in a roll of seaweed. There are typically three types of sushi: nigiri, maki and temaki. Nigiri is raw fish, salmon eggs, cooked shrimp, or sliced egg on rice. Maki is rolled sushi. Temaki, or a handroll, is sushi rolled by hand into a cone shape.

Benefits to our body

In terms of health and longevity, we can choose nigiri (thin slices of raw fish topped over small balls of vinegared rice) and sashimi (thin slices of raw fish), alongside a salad and side of cooked vegetables, which are great sources of fiber and micronutrients. Also, try to choose healthier types of fish like salmon and mackerel (which are low in mercury).

Salmon and mackerel are excellent sources of protein in addition to DHA omega-3 fatty acids which reduce the risk of coronary heart disease (as well as support brain health and memory retention). The DHA found in oily fish can reduce blood pressure and lower the risk of hypertension, the two common risk factors of developing coronary heart disease. 

In the rolled variant (maki), a special bamboo mat is used and nori (a thin sheet of prepared seaweed) is wrapped around the rice and fillings such as egg, avocado, mango or cucumber. In fact, nori is extremely nutritious. Nori contains significant amounts of vitamins A, B1, B2, B6, B12, C, niacin and folic acid. It has 10 times as many vitamins as spinach, and contains 30 to 50% protein and merely 0.1% sugar. The seaweed is high in iodine and help to support natural detoxification processes in the liver.

Wasabi, the unique flavorant used to spice up and disinfect raw fish in sushi, has significant health benefits and helps strengthen the immune system. Wasabi is rich in beta-carotenes, glucosinolates and a range of isothiocyanates, which have antibacterial properties and help mitigate microbial elements or latent pathogens. Wasabi has been known to kill some forms of E. coli and Staphylococcus bacteria. 

In addition, the dietary fiber it contains provides prebiotics and a good nutritional environment for beneficial microbes and helps cleanse the gut of the harmful substances that unhealthy bacteria produce. 

Health risks of eating sushi

It can lead to high sodium intake

Part of what makes sushi so flavorful is the high concentration of salt. The rice, fish and even seaweed all come into contact with salt during the preparation process. This results in high blood pressure, heart attack, stroke and even heart failure.

It adds more refined carbs to our diet

White rice is a big part of sushi and unfortunately, it is a refined carbohydrate, meaning it includes sugars and has been stripped of all of its nutrients. An increased intake of refined carbs has contributed to the prevalence of type 2 diabetes and white rice specifically has a high sugar content which can lead to overeating due to spikes in blood pressure and insulin levels.

It may add unsafe levels of mercury to our diet

Tuna has gotten a bad reputation due to its high mercury content. However, you may opt for lower-mercury fish and shellfish like eel, salmon, crab and clam.

It puts us at risk for foodborne illness

One of the biggest hazards of consuming uncooked, undercooked, or frozen seafood, are the parasites, which can grow naturally in many animals and be transmitted to and cause illness in humans.