How and which sushi is good for health and which is harmful?

Photo: courtesy of barnaul.sushi-make.rf

Sushi has long been one of the most popular delicacies in Russia. But is sushi healthy (especially if consumed frequently)? Let’s try to figure it out

As you know, rice, fish and seafood (the main ingredients of sushi) are the basis of the Japanese diet. As you know, life expectancy in Japan is one of the highest in the world and their diet plays an important role in this. This is a strong argument in favor of eating sushi and rolls.


To understand this issue, we will first do a “review” of all the ingredients used to make sushi:

  • raw, smoked, pickled and salted fish.
  • seafood (scallop, shrimp, mussels, squid, crab meat);
  • caviar (kaplan, flying fish, salmon).
  • vegetables (daikon, avocado, cucumber, radish).
  • spices (sesame, wasabi);
  • cream cheese;
  • greens (lettuce, spring onions, dill).

Rice: dietary product

The basis for sushi is boiled rice, which is cooked without salt, in a small amount of water. Compared to our usual pasta and potatoes, rice is a dietary product with reduced carbohydrate content. It should be noted that in the process of cooking rice a vinegar-based sauce is used to make it sticky. The sauce contains sugar.

Fish as a risk factor

Another key ingredient in this popular dish is fish (including raw fish). This is the argument used by the opponents of sushi, pointing out that eating fish without heat treatment can cause infection by various parasites. It should be noted that the most “risky” variant of sushi in this regard is a dish with river fish (for example, river eel). The risk is minimized when eating sushi from marine fish, which has also been processed (deep-frozen, salted or hot-smoked).

Fish as a whole is a healthy protein product with a high content of vitamins (D, group B – B1, B2, B6, B12, as well as H and PP). In addition, fish contains many trace elements important for the body – sodium, phosphorus, potassium, sodium, calcium and more.

Photo: courtesy of barnaul.sushi-make.rf

Fresh vegetables, greens and seaweed: healthy without reservations

When it comes to eating vegetables, nutritionists are unanimous. This is an obvious fact: the vegetables and herbs used to make sushi (cucumber, chives, avocado, dill, radish, daikon, lettuce, etc.) are good for the body. In this case, it is necessary to take into account the origin of vegetables and the technology of their cultivation. The best choice is ecological farms that use natural seeds without genetic correction (GMO) and only natural fertilizers.

Tory seaweed (kelp) is a product that is healthy without any reservations. Algae are extracted from the natural environment, the use of GMO technologies for their cultivation is inappropriate. They contain iodine, which we often lack, and alginates – substances that are useful for normalizing the function of the digestive system.

Seafood: the production area is important

In the preparation of sushi, various seafood are used – scallop, shrimp, mussels, squid, crab meat. Such protein foods are also rich in vitamins and minerals. At the same time, there is a warning – you need to know where it is mined and whether the seafood is eco-certified. The fact is that the smuggled “seafood” can be taken in infected areas and contain traces of toxic compounds – mercury, cadmium and others.

Ginger and wasabi sauce

Ginger has long been known for its immunomodulatory and antioxidant properties. It stimulates, reduces the level of cholesterol in the body, has antiparasitic action. This is a useful additive, provided there is no chemicals in the crop. Wasabi sauce is made from white horseradish, starch, soy sauce, sesame oil, lemon juice and mustard. In general, this combination of ingredients can not be described as useful, but if consumed in moderation, it will not cause harm.

Photo: courtesy of barnaul.sushi-make.rf

What is 100% harmful to sushi?

These products contain high-calorie mayonnaise, which, with frequent use, adversely affects the liver and raises cholesterol levels in the body. Conditions that are harmful are the rolls and the sushi in batter, ie fried in dough (like any other product fried in oil).

Sushi Choice: Helpful Tips

What to look out for when ordering sushi at Barnaul?

Evaluate the texture of the rice. It must not crumble and be compressed at the same time – its texture must be soft and airy. The next moment is the surface of the fish: it must be uniform, no air and strong smell are allowed. The fish should not be faded or too bright. Medium color saturation is a sign of a quality product. Vegetables in rolls or sushi should be thick and juicy.

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