I could eat sushi every week, but I've always wondered about its healthiness. I haven't questioned it much, since the ingredients are only fish, vegetables, seaweed and rice. After conducting some research, I found a ton of information, so that you know exactly how healthy this delicious food is!
Omega 3s
The fattier the fish, the better! Fatty fishes like salmon, tuna, mackerel and herring are super high in Omega 3s, so order one of these the second you sit down! The benefits are well documented, but here are a few to provide incentive: Omega 3s can improve cholesterol levels, lower blood pressure, and helps maintain your central nervous system.
The fattier the fish, the better! Fatty fishes like salmon, tuna, mackerel and herring are super high in Omega 3s, so order one of these the second you sit down! The benefits are well documented, but here are a few to provide incentive: Omega 3s can improve cholesterol levels, lower blood pressure, and helps maintain your central nervous system.
Not All Sushi is RAW
Years ago, you would have had to pay me to eat raw fish. Like most, I started out with the cooked variety of California rolls, baked crab rolls, and then moved my way onto raw fish and was pleasantly surprised! Your options are limitless, and are not bound to those of the raw variety. If you're in the mood for cooked fish, that is often served. You can even find specially prepared vegetables on the menu.
Years ago, you would have had to pay me to eat raw fish. Like most, I started out with the cooked variety of California rolls, baked crab rolls, and then moved my way onto raw fish and was pleasantly surprised! Your options are limitless, and are not bound to those of the raw variety. If you're in the mood for cooked fish, that is often served. You can even find specially prepared vegetables on the menu.
Vegetable Sushi Is Like A Mini Salad
Try a roll with daikon radish, carrot and cucumber wrapped in rice and seaweed for a burst of flavor. What you get in return is a miniature salad, consumed in a single bite.
Try a roll with daikon radish, carrot and cucumber wrapped in rice and seaweed for a burst of flavor. What you get in return is a miniature salad, consumed in a single bite.
The Sushi Bar Is The Way To Go
I've found that sitting at the sushi bar is how to have the best dining experience. Ask your sushi chef questions, make special requests (less rice, no mayo), and not wait for a table!
I've found that sitting at the sushi bar is how to have the best dining experience. Ask your sushi chef questions, make special requests (less rice, no mayo), and not wait for a table!
Sashimi Is The Way To Go
For those of you counting carbohydrates, just ask for sashimi. It's one of the more "pure" ways to eat this type of food (without rice or seaweed) while appreciating the flavor of the fish.
For those of you counting carbohydrates, just ask for sashimi. It's one of the more "pure" ways to eat this type of food (without rice or seaweed) while appreciating the flavor of the fish.
Ginger
This flavorful condiment is served generously in Japanese restaurants, with huge nutritional benefits. It's not exclusive to eastern cultures, and can help with arthritis pain, aids in blood circulation, helps with digestion, is a natural decongestant and antihistamine. Not to mention, it's served to cleanse the palette.
This flavorful condiment is served generously in Japanese restaurants, with huge nutritional benefits. It's not exclusive to eastern cultures, and can help with arthritis pain, aids in blood circulation, helps with digestion, is a natural decongestant and antihistamine. Not to mention, it's served to cleanse the palette.
Spice It Up With Wasabi/Japanese Horseradish
Wasabi (Japanese horseradish) has antimicrobial properties that can help prevent sickness caused by eating raw food. NOTE: I've been eating sushi for over 15 years, and have yet to experience any food illness. It's also high in Vitamin C. Don't shy away from that flavorful green lump on your sushi platter!
Wasabi (Japanese horseradish) has antimicrobial properties that can help prevent sickness caused by eating raw food. NOTE: I've been eating sushi for over 15 years, and have yet to experience any food illness. It's also high in Vitamin C. Don't shy away from that flavorful green lump on your sushi platter!
Watch Your Salt
Sodium is the one area where I would proceed with caution. Just a few shakes from a soy sauce bottle, and you've immediately got a high dose of sodium. In recent years, I've found a low-sodium soy sauces at Japanese restaurants (look for the green top). I don't care for either, and always bring a small bottle of Bragg's Liquid Aminos that tastes far BETTER than soy sauce. To learn about this healthy salt substitute, read my previous article about Bragg's.
Sodium is the one area where I would proceed with caution. Just a few shakes from a soy sauce bottle, and you've immediately got a high dose of sodium. In recent years, I've found a low-sodium soy sauces at Japanese restaurants (look for the green top). I don't care for either, and always bring a small bottle of Bragg's Liquid Aminos that tastes far BETTER than soy sauce. To learn about this healthy salt substitute, read my previous article about Bragg's.
Pregnant Women and Those With Immune Problems
Risking exposure to bacteria makes it risky for the above mentioned to eat any raw fish. For the rest of us, these risks are minimal. Ahi tuna, swordfish and king mackerel are the biggest culprits, so if you're worried about your mercury intake - stay away from these.
Risking exposure to bacteria makes it risky for the above mentioned to eat any raw fish. For the rest of us, these risks are minimal. Ahi tuna, swordfish and king mackerel are the biggest culprits, so if you're worried about your mercury intake - stay away from these.
Ask for Wild Fish
I have a problem with farm-raised fish, and it doesn't taste nearly as good as wild caught. Call ahead and find out where your favorite sushi restaurant buys their fish.
I have a problem with farm-raised fish, and it doesn't taste nearly as good as wild caught. Call ahead and find out where your favorite sushi restaurant buys their fish.
Seaweed Is A Health Bonus
Here's some insight from www.health.learninginfo.org: "Sea vegetables classified as brown algae, including arame, hijiki, kombu and wakame, have been shown to cleanse the body of toxic pollutants. Specifically, scientific research has demonstrated that these plants, which are abundant in alginic acid, bind with any heavy metals in the intestines, render them indigestible, and cause them to be eliminated from the body." I'll take that!
Here's some insight from www.health.learninginfo.org: "Sea vegetables classified as brown algae, including arame, hijiki, kombu and wakame, have been shown to cleanse the body of toxic pollutants. Specifically, scientific research has demonstrated that these plants, which are abundant in alginic acid, bind with any heavy metals in the intestines, render them indigestible, and cause them to be eliminated from the body." I'll take that!
Request Healthier Choices
I utilize some common sense around keeping my dining experience healthy. That amazingly decadent fried crab? The mayonnaise that accompanies spicy tuna rolls? Tempura fried vegetables? I typically say no. I've learned to appreciate the pure taste of the fish, and know that I'm making the right choice for my health. If you choose to have something fried or full of mayo, don't beat yourself up. Just order more vegetable rolls and sashimi to make up for the less healthy choice.
I utilize some common sense around keeping my dining experience healthy. That amazingly decadent fried crab? The mayonnaise that accompanies spicy tuna rolls? Tempura fried vegetables? I typically say no. I've learned to appreciate the pure taste of the fish, and know that I'm making the right choice for my health. If you choose to have something fried or full of mayo, don't beat yourself up. Just order more vegetable rolls and sashimi to make up for the less healthy choice.
How To Keep It Low Calorie
Here's a good measure to use: fat fish like tuna or salmon only have 200 calories per serving. (The serving size is typically four ounces.) The others are significantly lower.
Here's a good measure to use: fat fish like tuna or salmon only have 200 calories per serving. (The serving size is typically four ounces.) The others are significantly lower.
Portion Size
It's easy to watch your portions with sushi. You can eat them as a hand roll, traditional roll, and sashimi - there are so many ways to enjoy it and still have a delicious healthy meal.
It's easy to watch your portions with sushi. You can eat them as a hand roll, traditional roll, and sashimi - there are so many ways to enjoy it and still have a delicious healthy meal.