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Is Sushi Truly a Healthy Food

    The word ‘Sushi’ is a Japanese word, meaning seasoned rice. Some people associate sushi with fish, which is not correct. This mouth-watering cuisine includes sticky seasoned white rice garnished with eggs, raw fish, or vegetables. Sushi is such a popular dish that it is served both in high-end restaurants and grocery stores. 

    Is It Healthy?

    The main question which arises is, is sushi really a portion of healthy food? Traditional sushi incorporates most of the makings of a healthy and nutritious dish: thin sheets of seaweed used for wrapping, stuffing is done with fresh fish along with a superb presentation in the form of small and neat rolls. 

    Sushi can be prepared in several ways, but ingredients like salmon or tuna are the most popular. Sushi rolls may also have cucumbers rich in vitamin K, C, and fiber, avocados containing monounsaturated fats, seaweed high in fiber and iodine, and ginger, also an anti-oxidant. Sushi is capable enough to give your body a delicious variety of fuel as it also contains macronutrients like carbs, proteins, and fats. 

    Upgraded Sushi Order 

    You always have the option of making your sushi order all the more healthy by preferring brown rice over white rice as the former digests too quickly and leaves you hungry only after some time of the feast. One research says that those who eat white rice increase their chances of getting type 2 diabetes, while those who consume brown rice twice a week can easily minimize their chances. Another way is by getting your sushi roll wrapped in cucumber or order sashimi, which is nothing but thin slices of fresh fish that you eat without rice. 

    Ensure that your restaurant serves you a dish where the proportion of fish to rice is higher, thereby implying more proteins and fewer carbs. One more simple trick is to consume a more healthy and protein-rich sushi side edamame, vegetables, seaweed, tofu or tempeh, and micro soup or salad as starters. Whatever you pair your sushi with, make sure it is nutrient-dense and whole foods that are plant-based. 

    Even The Restaurant Matters

    Order sushi only from reputable restaurants that serve food made with good-quality fresh ingredients and practice food safety preparation practices so that you can reduce the chances of catching a foodborne illness. While you order, do not hesitate to ask the waiter about the ingredients inside your sushi. When you are aware, only then can you make a better choice. Your sushi should include fish (high in proteins and omega-3 fatty acids), fresh steamed vegetables (rich in fiber), and avocados (heart-healthy fat). Remember, a simple sushi roll is also a healthy one. While it is not always good to order it in a restaurant, you can easily make one of the healthiest sushi at your home. 

    Serving Size 

    As sushi is just bite-size in nature, this doesn’t mean that you can have it unlimited. You must keep a watch on your serving size here too. Know that if you consume 6 to 8 pieces of avocado and salmon roll, you will likely gain 300 calories, if not more. Most of these calories come from white rice, which is prepared differently from steamed rice by adding vinegar and sugar, contributing to many calories. The only solution to cut these calories is to order a side dish lower in calories, keeping you full, like soup, salad, sashimi, or any vegetable dish. 

    Spare Dips and Soy Sauce

    Sauces and dips are well known to easily escalate your favorite sushi meal’s fat and sodium levels. Only a single tablespoon of soy sauce has about 1024mgs of sodium content. Do not just generously dunk your sushi in sauce; take only a small amount just for a touch to your craving tongue. If you wish to keep your belly from bloating, consume soy sauce with lower sodium content, or try coconut aminos. 

    Opt For A Quality Raw Fish

    Experts advise sushi lovers that they should be extra cautious while they choose the fish for themselves. Ensure that the fish you eat comes from a reputable restaurant that has refrigerated it properly; otherwise, there is a risk of you getting infected from parasites and bacteria. The best alternative is to go for rolls stuffed with cooked seafood or vegetables. Young children and pregnant women should strictly avoid raw seafood and some cooked fish like king mackerel, ahi tuna, and swordfish as they contain mercury contents that can hamper early growth. 


    Now that you are very well acquainted with the ways to make sushi all the more healthy and nutritious, you can enjoy your meal even without worrying about your waistline or catching any illness. Keep these tips in mind next time you’re at your favorite sushi restaurant, and remember to portion your sushi.