Is Sushi Healthy? Best Sushi Rolls To Eat For A Better Health 2023

When asked if sushi is healthy, most people would say that sushi is, in fact, nutritious and possibly a superfood because of the fresh ingredients, including fresh fish and vegetables.

However, this is only sometimes the case, as you can accompany sushi with fried tempura, cream cheese, and soy sauce. These additions can turn your nutritious dinner into a high-sodium and high-saturated-fat dish.  

This article looks deeper into sushi’s health benefits and risks and the healthiest choices to pick at your next Japanese restaurant.  

Sushi Nutrition

Depending on which sushi roll you choose, you might have a lot of different macro and micronutrients. Sushi can contain vitamins, minerals, and protein. It can also contain

Antioxidants

Sushi is typically served alongside pickled ginger and wasabi. Both contain^[1] an abundance of antioxidants which are essential for fighting free radicals. Free radicals are unstable molecules resulting from metabolism and, if they become too abundant, cause damage that can lead to cancer, heart disease, and diabetes.   

Carbohydrates

If able, ask to have your sushi roll made with brown rice^[2]. Changing from white to brown rice is a great way to get additional health benefits such as fiber, selenium, and B vitamins. Sometimes white rice found in sushi is unhealthy as it contains sugar to help it become stickier to hold its shape. Brown rice will also help you feel fuller for longer because of its fiber content.   

Unsaturated fats

The avocado^[3] found in specific sushi rolls is an excellent source of unsaturated fats. As a result, avocados support cardiovascular health, weight management, and healthy aging. They are also filling and can keep you satiated to prevent unhealthy cravings.   

Health Benefits Of Eating Sushi

Due to its nutrient-rich ingredients, sushi is generally considered healthy. Some of these nutritious ingredients include

Fish

Sushi contains either raw or cooked fish. Fish is high^[4] in omega-3 fatty acids. These fats are incredibly healthy for your heart and have been shown to ward off heart disease and stroke. Omega-3 fatty acids are also crucial for brain^[5] function. 

Wasabi

This side condiment, typically served with sushi, has its own health benefits. Wasabi is high^[6] in 

• Isothiocyanates
• Glucosinolates
• Beta carotene

All of these compounds make wasabi a potent anti-inflammatory and thus may prevent cancer.  

Nori

The type of seaweed used in sushi is called Nori seaweed. It contains a wealth of nutrition^[7], such as

• Vitamins A and C
• Calcium
• Phosphorus
• Magnesium
• Iron
• Iodine
• Thiamine

Of note, even though seaweed is considered a superfood because of its high nutrient content, unfortunately, there is very little Nori used in a sushi roll. Therefore, you would need to consume a large amount of sushi to get a decent amount of these nutrients. However, consider choosing a crunchy seaweed snack to obtain more nutrients.  

Pickled Ginger

When eating sushi, it is often served with pickled ginger to be used as a palate cleanser. Ginger is full of the following nutrients^[8]:

• Copper
• Magnesium
• Manganese
• Potassium

It also has specific anti-viral and anti-bacterial properties^[9] meaning it can help against these infections. Lastly, it is known to help^[10] with 

• Memory improvement
• Menstrual cramps
• Muscle pain
• Nausea (useful with pregnancy morning sickness)

Potential Risks Of Sushi

Even though, in general, sushi is a healthy choice, certain ingredients are found in some sushi rolls (or sushi sides) that you should only consume in moderation, such as

Cream Cheese and Mayonnaise

Cream cheese and mayonnaise contain saturated fat. Saturated fat is coined “bad^[11]” fats, as studies have shown a link between saturated fat intake and cardiovascular disease and stroke risk. Instead, look for sushi filled with avocado, a healthy unsaturated fat linked^[12] to a decreased risk of heart disease and stroke. 

Mercury 

Be aware of certain fish that contain high mercury^[13] levels. Mercury can be toxic if eaten in large amounts. Fish high in mercury include

• Ahi tuna
• Bigeye tuna
• King mackerel
• Marlin
• Orange roughy
• Shark 
• Swordfish

Pregnant or nursing women, as well as children less than six years old, should avoid the consumption of mercury-containing fish.  

Tempura

Tempura is when food is lightly battered and then fried. A study^[14] completed in January 2019 showed that eating fried foods just once per week is associated with a higher risk of death from cardiovascular disease.  

Sodium

Sushi can contain a lot of sodium. For example, just one tablespoon of soy sauce can contain almost 1,000 mg of sodium. However, the average person should have no more than 2,400 mg daily sodium. Therefore, you can see how you can easily be thrown off track while consuming sushi.  

A better option would be to order a low-sodium soy sauce to dip your roll into. These soy sauces are still high in sodium but contain about half (550 mg) per tablespoon as compared to the regular sauce. Another option is wasabi. Wasabi contains only about 100 mg of sodium per tsp. Since the flavor of wasabi is quite strong, you can use less, and it is much lower in sodium.  

Raw Fish

Even though sushi is generally safe, some are made with raw fish. Raw fish can be unsafe to eat if you are

• Immunocompromised.
• Pregnant.
• Under five years of age.
• Older than 65 years of age.  

Healthy Types Of Sushi To Consider

Ordering sushi can be overwhelming, especially if it is your first time. Consider going over the menu before arriving to determine your choices better. Most of the time, simpler is better. Therefore, pick a roll with only a few ingredients when in doubt and forgo the fancier rolls.  

Some healthy sushi choices include

Salmon-Avocado Roll and Seaweed Salad

This role is full of healthy fats and protein. If you can substitute brown rice, it will also give you a fiber boost. Avoid the spicy mayonnaise and try the wasabi for a flavor kick. If you are still hungry, the seaweed salad will provide additional nutrients. This role is very satiating and rich and creamy.

Avocado Roll

Avocado rolls are typically made with nori seaweed, rice, and avocado. Because of its simplicity, it isn’t as filling as other sushi varieties. However, the six-count sushi roll is relatively low in calories but provides many vitamins, minerals, and antioxidants. If you are still hungry, try pairing this roll with a plant-based protein such as edamame.  

Veggie Roll

For a healthy vegan sushi roll, try the veggie. This role is typically comprised of rice, avocado, bell peppers, zucchini, and cucumbers. Try a side of edamame, an excellent vegan protein source for extra protein. 

Naruto Roll

This is your go-to if you are looking for a no-carb sushi choice. Naruto roll is sushi wrapped in cucumber instead of rice. Depending on the restaurant, you can also order other sushi rolls rice-less.

Nigiri

Nigiri is fish placed in a small bed of rice. Popular versions of nigiri include

• Eel.
• Mackerel.
• Salmon.
• Sea urchin.
• Shrimp.
• Tuna.

California Roll

This is one of the most simple and nutritious sushi rolls you can order. It contains a mixture of rice, avocado, cucumber, nori seaweed, and imitation crab. (Beware–imitation crab may contain sugar.) These ingredients make it a great source of protein and fiber. Typically the California roll comes in six pieces and will set you back only about 350 calories but provide you with almost 10 grams of protein.  

Appetizer

A great way to begin your meal would be with a dark leafy green appetizer. Seaweed salad and boiled edamame are excellent choices as they offer high fiber and low calories. Both offer tons of nutrients as well. If neither sound appetizing, a side salad is always a great choice. 

Final Thought

Sushi can be a very healthy choice to eat that is rich in vitamins, minerals, healthy unsaturated fats, protein, and other nutritional compounds. These nutrients can help prevent cancer, heart disease, and even diabetes.  

However, you must be aware of the type of sushi you choose. Stay away from cream cheese, tempura, and mayonnaise. Instead, choose a simple roll with brown rice, vegetables, and heart-healthy avocados. Also, be aware of the sodium levels you ingest and if you are sensitive to raw fish. Choose a lower sodium option such as wasabi and a cooked fish if you are pregnant, under 5, over 65, or immunocompromised. If pregnant, avoid any raw fish (in sushi, sashimi, etc.) due to the possibility of getting a Listeria infection^[15] (cooked fish is safe). 

As long as you are careful and considerate about the types of sushi you choose, it can make a great addition to your healthy diet. 

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