El sushi It is a typical Japanese dish that has become popular worldwide, in which it is combined rice, seaweed and fish, characterized by being served in a raw state, but at the same time it brings together healthy nutritional benefits and other aspects about which it is advisable to exercise some caution.
As we all know, the fish, seaweed and rice are some of the best nutritional sourcesTherefore, this combination can be truly healthy. However, various studies have pointed out important nuances depending on the type of sushi, the ingredients used, and the frequency of consumption. The main ones are detailed below. Pros and cons of the famous sushi to be able to enjoy it more consciously.
Basic composition of sushi and its nutritional value
Traditional sushi is made with white rice seasoned with vinegar, sugar and saltTo this are added raw or lightly cooked fish, shellfish, fresh vegetables, and even fruits like avocado or mango. This combination provides high-quality proteins, healthy fats, carbohydrates and micronutrients essential.
It is frequently used in Japan tunawhile in many Western restaurants the predominant salmonBoth are sources of lean protein, iodine, and vitamin Dkey nutrients for metabolism, thyroid function, and bone healthIn addition, these fish provide omega-3 fatty acids (EPA and DHA), related to heart protection and proper brain function.
This base is often supplemented fresh vegetables like cucumber, carrot or radish, which provide dietary fiber, vitamin C and mineralsIt is also very common to avocado, rich in vitamin E and monounsaturated fats beneficial for the skin, cardiovascular system and cognitive function.
A distinctive element is the use of seaweed, especially the nori seaweed which wraps many types of rolls. This seaweed contains a high proportion of proteins, minerals (calcium, magnesium, iodine, iron) and antioxidant vitamins such as A, C and E, which makes sushi a snack with an interesting nutritional density when the ingredients are chosen well.
Sushi, types of pieces and calorie content
Not all types of sushi have the same nutritional profile. sashimi It's simply raw fish or seafood cut into thin slices: it doesn't contain rice, so it concentrates more protein and omega-3 with a very low amount of carbohydrates.
El nigiri It consists of a small, elongated ball of rice covered with a slice of fish or seafood. It provides less rice a full roll and, if not accompanied by fatty sauces, tends to be a moderately calorie-dense option.
El maki It's the famous spring roll: rice and filling wrapped in nori seaweed. It usually contains more rice and therefore more carbohydrates. Maki rolls with mayonnaise, cream cheese, tempura, or special sauces can significantly increase the energy and fat content.
The most creative versions, such as the california roll or philadelphia roll, with surimiWith mayonnaise, cheese, or tempura batter, sushi can easily reach high calorie counts per piece. When fried or with added fatty sauces, sushi ceases to be a light snack and becomes a very high-energy dish.
Sushi and cholesterol
One of the fish used to make sushi is the cod And, in some variations, its orange-colored roe is used as a filling or topping. These ingredients are very rich in omega-3 fatty acids, known for their ability to protect heart health and modulate inflammatory processes.
However, it is important to remember that fish roe is also a concentrated source of cholesterolConsuming them occasionally is not usually problematic for healthy people, but ingest them in large quantities or very frequently it could contribute to raising blood cholesterol levels, especially in those who already have hypercholesterolemia or other cardiovascular risk factors.
Sushi, rice and sugars
One of the most controversial points is the white rice for sushiThis is polished rice from which a good part of its surface has been removed. fiber, vitamins and mineralsFurthermore, it is prepared with a mixture of rice vinegar, salt and sugar, which increases its content of rapidly absorbed carbohydrates.
Traditional sushi rice usually contains around one tablespoon of added sugar per cup of cooked rice. Each complete roll can provide approximately one cup of rice, that is, about 240 calories, almost entirely from carbohydratesGiven that many people consume 8 to 12 pieces per meal, the caloric intake can be considerable.
However, when rice is cooked and cooled, some of its starch is transformed into resistant starch, which behaves similarly to a Soluble fiberThis type of starch is more difficult to digest, helps increase satiety, and can reduce blood sugar spikes and serves as a substrate for the intestinal flora, contributing to the colon healthEven so, it remains important to monitor the total amount of rice consumed, especially in people with diabetes or insulin resistance.
Sushi and salt (sodium) content
The salt levels in sushi itself, if prepared simply, are usually moderate. The main problem arises with the soy sauce and other commercial seasonings. Just one tablespoon of soy sauce can provide an amount of very high sodiumwhich in some cases represents a significant portion of the maximum recommended daily intake.
Thus, a sachet or generous serving of soy sauce can contain around 1 gram of salt or even more, and many diners dip each piece of sushi repeatedly. This excess sodium promotes HypertensionFluid retention and may increase the risk of cardiovascular diseases and strokesespecially in people sensitive to salt. For more information on the consequences of excess salt, see the maximum recommended daily intake.
In addition, some types of modern sushi are accompanied by creamy sauces (spicy mayonnaises, spiced sauces, savory reductions) that not only increase calories and saturated fats, but also often contain more hidden salt. Choose versions with less sauce Using soy sauce sparingly or opting for reduced-sodium alternatives can make a big difference.
Sushi and earthworms, bacteria and food safety
Two studies presented at the American College of Gastroenterology They reported an increase in infections from anisakiasis (roundworms), which are attributed to the consumption of raw seafood and fish. Larvae of this type of parasite can be found in these foods, attaching themselves to the walls of the shellfish. stomach and intestines.
The symptoms presented by these worms include abdominal pain, nausea, and diarrhea...and even severe allergic reactions in sensitive individuals. Therefore, it is recommended Freeze the raw fish at temperatures of -20°C for a sufficient time To eliminate anisakis larvae before consuming raw fish. At home, if the freezer doesn't reach that temperature, it's safest to buy pre-frozen fish specifically intended for raw consumption.
Besides parasites, sushi can be a vehicle for Pathogenic bacteria , the Salmonella o Listeria monocytogenesdue to the lack of heat treatment. The correct handling, sanitization, cold storage and product rotation in establishments it is essential to minimize these risks.
Another aspect to consider is the possible presence of heavy metals, especially mercury, in some large fish such as bluefin tuna. The most vulnerable groups, such as pregnant women and young childrenThey should limit their consumption of these species and opt preferably for fish with lower mercury content, such as salmon, trout, cod or prawns.
Does sushi make you fat? Or is it a healthy food?
Sushi may seem like a meal very healthy Because it's made primarily from seafood, which provides high-quality protein. However, depending on your choices, you could end up with a meal high in refined carbohydrates and with few vegetables, which reduces some of its nutritional appeal.
The caloric content of sushi depends on the quantity of white rice, use of sugar, presence of fatty sauces and breadingA moderate serving of simple pieces (sashimi, nigiri, and maki with vegetables and oily fish) fits well into a balanced diet. However, a large tray of rolls with cream cheese, tempura, and plenty of soy sauce can provide far more calories, sodium, and fat than it initially appears.
Yes, fish is good (in theory)
Obviously, omega-3 fatty acids that are found in fish benefit cardiovascular health, in addition to acting as compounds anti-inflammatory natural and play a relevant role in brain function. Choosing fish like salmon, trout or tuna allows you to obtain a good dose of omega-3 and proteins of high biological value.
All of this, of course, depends on where you get your sushi and whether you're looking for an occasional treat or a truly healthy meal. Restaurants that prioritize the quality of the fish, use generous cuts, and don't overdo it with sauces or breading offer very interesting options from a nutritional standpoint.
It can be very high in sodium.
One of the main drawbacks of sushi is its relatively high sodium contentAlthough the basic ingredient may not be extremely salty, the problem is exacerbated by the abundant use of soy sauce and other condimentsSome rolls combine marinated fish, savory sauces, and cheese or pickles, adding up to a significant amount of sodium.
In restaurant menus it is easy to find items that exceed the 1.000 milligrams of sodium per serving, especially in rolls filled with seafood such as lobster, crab, or squid, or in preparations with tempura and spiced sauces. Considering that the recommended daily limit It contains around 2.300 milligrams of sodium; a sushi meal with several of these pieces can quickly approach that figure or even exceed it.
Another problem: added sugar
The pleasant taste of sushi rice is not solely due to the vinegar: Sugar is also addedTraditional sushi rice contains approximately one tablespoon of added sugar per cup of cooked rice. Each roll usually includes one cup of rice, so the rice in a single roll can provide about 240 calories, mainly from starch and sugars.
A full roll can be equivalent to 3 or 4 pieces, and it is common to consume that many in a meal. between 8 and 10 pieces or even more. This means that, if the preparations are not chosen carefully, sushi can be a source of excess sugar and refined starchesThis is not recommended for people who are overweight, have prediabetes, or diabetes.
Sashimi, the best option
Each portion of sashimi contains more fish and, therefore, more protein and omega-3 fatty acids per bite. Ordering sashimi allows you to avoid large amounts of carbohydrates derived from rice and also reduces exposure to added sugars and fatty sauces.
However, choosing a restaurant is essential. High quality, with strict hygiene and preservation measuresSince sashimi is made exclusively with raw fish, to reduce exposure to heavy metals, it may be preferable to prioritize salmon, trout or prawns and limit the consumption of large predators such as some varieties of tuna.
Difference between sushi and sashimi
These are two different Japanese dishes that are often confused, but they are distinct, because the Sashimi always contains raw fish and does not contain rice.Unlike sushi, which does include it as a base.
The cut of the sashimi is one of the more complex procedures of Japanese cuisine and requires great skill in cutting and filleting the pieces, in order to obtain sheets of uniform thickness, pleasant texture and maximum food safety.
There is a wide variety of sashimi, as it can be made with sheets of monkfish, sea bass, salmon, tuna, mackerel and other fish or seafood. As with the different types of sushi, the final result depends on the technique, the freshness of the product, and the style of each chef Japanese.
Pros and cons of eating sushi
Among the benefits of eating sushi is the consumption of fish such as trout, salmon or tuna which, as mentioned, contain fatty acids omega‑3 and benefit cardiovascular health, in addition to having anti-inflammatory effects and contributing to the cognitive function.
The vegetables, fruits, and seaweed that accompany sushi provide fiber, vitamins, minerals and antioxidants that help the immune system, digestion, and protection against free radicals. Nori seaweed, for example, can contain up to a 40-44% protein on dry matter, a figure comparable to that of some legumes.
Among the drawbacks of eating sushi is that this food can contain a high sodium levelespecially if soy sauce and commercial sauces are overused. It can also be rich in refined carbohydrates and sugars when many pieces are consumed with white rice and added sugar.
It will all depend on the type of sushi we choose, as a lobster roll with shrimp or pieces with tempura and squid can contain more than 1.000 milligrams of sodium per serving. In addition, the presence of large fish can increase the exposure to mercuryand the use of improperly handled raw fish increases the risk of parasitosis and toxicoinfections.
Eating quality raw fish is very healthy, but the final benefit of the dish will depend on the side dishes, type of rice, sauces, and preparation techniqueThe fewer superfluous ingredients (breading, mayonnaise, fatty cheeses) and the less soy sauce used, the more balanced and healthy the sushi will be.
When it comes to enjoying a typical Japanese dish, choose the pieces well, moderate the amounts Ensuring that the restaurant adheres to strict hygiene standards allows you to fully enjoy the benefits of sushi while minimizing its potential health risks.
