Is it healthy to eat sushi?

Sushi is a Japanese dish that includes rice, raw fish, seaweed, and vegetables. While it is delicious, there are those who wonder if eating sushi is healthy.

Last update: August 27, 2021

Sushi is a Japanese food that has become fashionable to eat in different parts of the world, sometimes under the category of healthy. Today it is considered a dish gourmet which combines ingredients such as rice seasoned with vinegar, raw fish, seaweed and vegetables.

A peculiarity of this dish is that has a certain complexity when preparing. In general, most people associate it with a low calorie option. Now, is it healthy to eat sushi?

How do you prepare sushi?

Traditionally, sushi is made from white rice cooked with sugar, which is combined with raw fish. So that, in Europe the use of salmon is prioritized and in Japan of tuna.

In summary, to assemble this recipe a sheet of seaweed is placed nori; On top, add a layer of the seasoned rice and then add the fish, avocado and other vegetables or fruits of your choice.

After this, tubes or rolls are formed, wrapping the algae. It is cut into bites of equal thickness. To flavor, before eating it, it is dipped in a bowl with soy sauce.



Is it healthy to eat sushi?

The ingredients in sushi are commonly used, with the exception of soy sauce. In addition, the fish in this dish is used raw.

To determine whether or not it is healthy to eat sushi, let's go through the recipe piece by piece. First, let's see the pros of eating this Japanese dish.

Each ingredient in sushi has its peculiarities, so it is advisable to analyze them separately.

Fish provides healthy fatty acids

Both tuna and salmon are blue fish. The consumption of these contributes diverse benefits to the health, mainly to the cardiovascular one.

In fact, various studies on the subject indicate that if omega 3 source foods are consumed, such as the one that contains this type of fish, different pathologies can be prevented.

Avocado is a source of omega 9

The avocado is the fruit that is used par excellence to prepare sushi. Of course, some variants can incorporate other vegetables, such as carrots or bell peppers.

However, regarding the use of avocado, it can be mentioned that it is also a source of quality fats. Based on the provisions of the Spanish Food Book, this fruit is a source of vitamin E, C and B6. It also has a remarkable contribution of potassium, which contributes to the normal functioning of the nervous and muscular systems.

The risks of eating sushi

Eating sushi can have some downsides to consider, especially because of the risk involved in eating meat without cooking. Let's see more details below.

It is not advisable to eat raw fish

Beyond the fact that fish provides quality fats, to preserve health and not be exposed to diseases of microbial origin it is not advisable to consume raw meats. In relation to this, various studies on the subject point out the risks that consuming food may have without proper heat treatment.

Thus, the most common disease associated with sushi consumption is anisakis. It is triggered by the ingestion of live larvae that are present in fish. In short, the parasite can trigger severe allergic reactions and severe digestive symptoms.

However, there may also be contamination with other bacteria, such as Salmonella or Listeria monocytogenes, for not cooking the fish. For this reason, risk populations, such as children and pregnant women, should avoid consuming sushi.

Soy sauce is high in sodium

One of the problems with eating sushi frequently is that soy sauce is high in sodium content. Specifically, a single tablespoon provides about 40% of the recommended limit per day. For this reason, the ingredient is not recommended in people who have high blood pressure.

Although soy sauce is essential to achieve the flavor of sushi, those with high blood pressure should use another type of dressing. This way they will avoid complications.



May have a high caloric value

In general, a sushi roll provides little amount of fish, vegetables, fruits or seaweed. So that, its main component is white rice, which does not provide the same amount of vitamins, minerals and fiber as the whole version. On the other hand, being cooked with sugar is easier for the caloric value to rise.

To be clear, it's not that a single sushi roll is high in calories. When this dish is consumed, several pieces can be ingested, which in excess could produce a significant caloric intake.

Of course, eating multiple sushi rolls occasionally will not lead to weight gain. This is something to consider if the meal is too frequent in food.

Soy sauce is high in sodium. This contraindicates it in patients with arterial hypertension.

It is healthy to eat sushi with the proper precautions

In short, if the ingredients that sushi provides are taken into account, it can be said that it is a healthy meal as long as it is not consumed with high sodium sauces. Nevertheless, extreme caution must be exercised and foods that are free of microorganisms must be used.

In case you want to eat this dish in a restaurant, keep in mind that the place must meet sanitary hygiene standards. Get advice from online reviews about the place and look for their government food science certifications.