Are sushi healthy?

Eating sushi made with raw fish can put you at risk of infection with various bacteria and parasites (40, 41, 42, 4). Sushi can be a healthy option, as long as you know what ingredients to consider. It's best to reserve certain types of sushi or sushi add-ons for special occasions, as they can harm your health. Oily fish, such as salmon and mackerel, which are common ingredients in sushi, have EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), the omega-3 fats that are essential for heart health.

Asking that your sushi be made with brown rice instead of white rice can increase its fiber content and nutritional value. While sushi has many healthy elements, its preparation and seasoning can detract from overall nutrition. You may want to choose sushi selections that offer fish with lower concentrations of mercury, such as salmon and mackerel from the Atlantic and Pacific, especially if you are breastfeeding, since mercury from fish can pass through breast milk in small amounts. Some of the species most commonly found in sushi include Salmonella, several Vibrio bacteria, and the parasites Anisakis and Diphyllobothrium (44, 45, 46, 4).

Ingredients and fillings include sushi grade raw fish, such as salmon or tuna, cooked fish or seafood, tofu, avocado, chicken, vegetables, and wasabi. You can also choose to combine a sushi roll containing rice with lower-carb options, such as sashimi, cooked fish, or vegetable-based dishes. If you don't like the extra flavors, consider eating a slice or two of pickled ginger served with sushi and sashimi. The most common type is nigiri sushi, sticky rice fingers covered with a small fillet of fish or seafood.

Sushi is perceived as a complete meal option, especially since a single roll can contain satisfying carbohydrates, tasty vegetables, and fresh fish. Sushi is a traditional Japanese dish that is based on a particular variety of short grain rice that is lightly seasoned with vinegar and served with a selection of raw or cooked fish and vegetables. For seafood lovers or vegetarians, vegetable rolls (with things like avocado, cucumber, carrot, mushroom, onion, asparagus, and tofu) are healthy and available in supermarkets and sushi restaurants. Most people who eat sushi occasionally don't need to worry, but if you eat sushi several times a week, “one of the easiest ways to minimize risk is to mix the types of sushi you get, Maples advises, “so you don't have the same ones over and over again.

Sushi can contain a lot of salt, which can increase the risk of stomach cancer and promote high blood pressure in some people. Ginger, popular in its pickled form to accompany sushi rolls, has anti-inflammatory benefits, Maples notes, while Farrell notes that daikon radish is “an incredible source of vitamin C.