Sushi Nutrition Guide
Sushi is a healthy food that has been eaten for centuries. Sushi originated in Edo, Japan, as a fast food for theater goers. Now it can be enjoyed in a variety of places including sushi carts, restaurants or even large grocery chains. There are many different kinds of sushi. The growing popularity is largely due to the health benefits and diversity of choice between types of sushi rolls. Does this Spark an idea?
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Omega 3
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The focal point for most sushi rolls, whether it is a maki or nigiri roll, is the fish. An assortment of salmon, crab, tuna or shrimp makes up the main ingredient in most sushi rolls. Sushi is high in protein and low in saturated fats. Fish is rich in Omega-3 fatty acids, which have many health benefits. Omega-3 fatty acids have a positive effect on cardiovascular health and reduce abnormal heart rhythms. They also help to boost the immune system. Alzheimer's disease can be prevented or delayed with Omega-3 fatty acids.
Nori
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Nori is the sheet of seaweed, wrapped around sushi rolls. It is a great source of minerals like calcium, iron, potassium and iodine. The minerals found in nori assist with the functioning of hormones. Many minerals are the same ones found in human blood. The vitamins in seaweed provide riboflavin and pantothenic acid, which help the body produce energy. Salads and soups that are often served as sides with sushi rolls often contain seaweed, as well. Recent marine lab studies at Mie University in Japan have shown that nori fights tumors, is an anti-blood coagulant and contains powerful antioxidants. Dulse, arame, kelp and wakame are other types of seaweed found in Japanese salads and soups.
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Sashimi
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Sashimi is a healthy alternative for those who cannot have white rice in their diet. Most sushi, except sashimi, has white rice rolled inside the nori. White rice is typically not safe for diabetics because it makes the blood sugar levels go up quickly. Sashimi is usually ordered for its simplicity, which consists of thin slices of an assortment of raw fish, served with soy sauce and wasabi. Rice is often served to the side and may be left out of the meal. Sashimi is an excellent source of protein and Omega-3 fatty acids.
Nutrition
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While the nutritional information can vary for each type of sushi, most sushi has little saturated fat, a rich amount of unsaturated fat, lean proteins and carbohydrates. Sushi is also rich in nutrients that fend off disease and build up the immune system. There are typically 35 calories for a piece of nigiri sushi. Most sushi is in about the same range, depending on how much and what types of sauces are included. People, on average, eat about 10 pieces of sushi during a meal.
Warnings
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The benefits of regularly eating sushi are strong. There are, however, some risks as well. Neurotoxins, such as mercury, may be present in some open water fish varieties. Salmon usually contains less mercury than tuna or shrimp. The lower the fish is on the food chain, the less it is a risk for harmful chemicals. The safest chefs also use frozen fish taken from a deep freezer to kill bacteria and parasites. If you decide to make your own sushi, start with vegetables or buy precooked fish and crab meat. It can be dangerous to use raw fish at home if you do not know what you are doing. Fried items, like tempura, boost the calorie and fat intake, and make sushi less healthy.
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References
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