We love a sushi night in due time. But can we see that as a healthy meal or should we take it as a treat consider occasionally?
Many health benefits
Sushi (meaning “sour rice”) is originally from Japan. Life expectancy there is on average 85 years, while in the Netherlands it is on average five years less. At least that sounds like a good sign, right? When we eat sushi, because of the many vegetables, fish and rice we do not have the feeling that we are doing it ‘wrong’. Dietitians confirm this suspicion, because sushi appears to have many health benefits. Below we list them for you.
High concentration of fatty acids
Most sushi options contain fish, which is a good source of omega-3 fatty acids. “These fatty acids prevent inflammation and reduce the risk of cardiovascular disease,” says dietitian Janice Chow. It also ensures that you have more energy and stay satiated for longer. Our bodies cannot make these fatty acids themselves, so we have to get them through food. Even if you don’t like fish, you can get omega-3 fatty acids from sushi. The options with avocado also contain those acids. And then, of course, there’s the nori. “Nori (seaweed) is also high in plant-based omega-3 fatty acids, so that’s a good option for those on a vegetarian or vegan diet,” said Chow.
Fiber and Iron
In addition to much-needed omega-3 fatty acids, sushi is high in fiber and iron. You mainly get the fiber from the options with cucumber, carrot, bell pepper, avocado, brown rice and ginger. If you opt for that, toileting will not be a problem. Iron is mainly found in seaweed and white rice. So if you choose all kinds of different sushi rolls, you get as much of both important ingredients as possible.
Another advantage of sushi is that it does not contain a sky-high number of calories. An average salmon avocado roll contains 304 calories, 13 grams of protein, 5.8 grams of fiber and 8.7 grams of fat. If you order a California roll, you can expect 255 calories, 9 grams of protein, 5.8 grams of fiber and 7 grams of fat. Sashimi contains even less, but on the other hand you have to eat more of it to feel full.
Not too much mercury
Still, there is something to keep in mind when ordering sushi. Many fish species contain mercury, which you don’t want to get too much of. King mackerel, marlin, bigeye tuna and swordfish in particular contain a high concentration of mercury. The concentration is much lower for salmon, shrimp, scallops and crab. “Based on varying amounts of mercury in fish, the Food and Drug Administration and Environmental Protection Agency has determined that it is safe for adults to eat up to 340 grams of fish per week. If you are pregnant or breastfeeding, it is important to choose options that are low in mercury,” said Chow.
Always pay attention
Although sushi can in principle be seen as healthy, it is always wise to pay attention to exactly what you order. For example, if you have high blood pressure, it is better not to add too much soy sauce and rice. If you want to lose weight, it is best to leave the mayo-based sauces (these are mainly used with the spicy rolls). In fact, the same applies to sushi as to all other foods: enjoy, but keep on varying.
Source: Cooking fans | Image: Unsplash