Cuisine Exotique: How healthy is sushi?

The Japanese dish sushi is more popular than ever. There are takeaways for the rice and fish on every street corner and the health of the Japanese delicacy is celebrated. But is sushi as healthy as we think?

© iStock

The Japanese dish sushi is more popular than ever. There are takeaways for the rice and fish on every street corner and the health of the Japanese delicacy is celebrated. But is sushi as healthy as we think?

Sushi, the delicious rijsthapjes from the Japanese kitchen consist of (cooled) boiled rice and is leavened with rice vinegar. The rice is combined with other ingredients, including raw fish or seafood, fried egg, vegetables or tropical fruits. The packet of rice and garnish is in most cases wrapped in dried seaweed (Nori). Sushi is usually served with ginger, wasabi and soy sauce.

Sashimi is very often considered to be the sushifamilie but is technically not sushi because it has no rice. Here is a piece of raw fish without any additives.

The ingredients and presentation of sushi can vary widely and not all versions are equally healthy. Often, it is the Western variants that spanner in the works throw when it comes to our health. We went after on what you should look for when ordering sushi.

Raw fish: the benefits and the risks

Eating fish is very healthy due to the vitamins and minerals in them. So begins the most fish of the vitamin B12 and B6, and the minerals iodine, phosphorus and selenium. Oily fish is also rich in vitamin D and B2, and contains vitamin A.

It is of great importance that the quality of fish is optimal when we gave him raw food. Raw fish and raw shellfish and seafood may be contaminated with pathogenic bacteria (such as the listeriabacterie and the salmonellabacterie), viruses (including hepatitis A and B, rotavirus, Norwalkvirus) or with dangerous parasites (such as the haringworm Anisakis). Therefore, the European Union in september 2007 decided that fish being sold to be eaten raw first 24 hours should be frozen. In respected sushizaken is the served fish is always of top quality. The chance of a food borne illness to walk after eating sushi is so happy not so great.

Tuna, one of the most popular fish in sushirestaurants, contains a high dose of mercury in comparison with other fish. Small portions can’t hurt, but avoid more than two servings per week. Especially for pregnant women, this is important because an overdose of mercury is bad for the development of the baby.

Mayonnaise and other fatty substances

A small portion of sushi is low-calorie and thus perfect to be eaten during a diet to lose weight. However, we need to pay attention to what types of sushi we ordered. These Japanese snacks can also sneaky caloriebommen. Just think of the variations with mayonnaise or deep fried ingredients. Very good, but not good for the line, of course. So avoid definitely the crispy tempura if you wants to lose weight.

White rice

For people who want to lose weight and yet enough nutrients in their diet, white rice is not a good choice. Choose rather for sushi with brown rice as these have more nutrients than its white sister. So you get enough vitamins, minerals and fiber.

High dose of salt

Sushi contains relatively a lot of salt compared to other dishes. So is the rice that is in the sushirollen is salted. Also the fish can be salted and the soy sauce, which we have food is also a source of salt. Dip your sushi so not too often in the game of soy sauce and let the rest of the week on your intake of salt.

We get enough fish inside? A healthy, low-calorie serving of sushi consists of a maximum of two roles. Registered dietitian Keri Gans recommends that people who are here are not enough to have instead of extra sushi and a serving of miso soup or salad to order. So, you can eat right away enough vegetables. What is the amount of fish, we also often cheated out of.

Dietitian Rachel Beller explains in her book Eat to Lose, Eat to Win’ is that there is actually not all that much fish in our portion of sushi. Certainly the industrially manufactured sushirollen that we make in the supermarket can buy shooting often too short. The recommended two portions of fish per week are not always achieved by eating two sushischotels. A regular portion of fish contains between 100 and 140 grams, while a single maki or nigiri, only 5 grams of fish contains. To meet the recommended amount of we must, therefore, between the 20 and the 28 pieces of sushi with fish food. Such a portion exceeds soon the desired amount of calories. In this calculation were, however, still no vegetarian pieces included.

Gluten-free diet

Basically, sushi is suitable for a gluten-free diet. The great danger here lies in the soy sauce that it is served. This contains gluten. A good alternative to this is the similar gluten-free sauce tamari. Also the rice vinegar can be a problem. Ask in the restaurant what version they use before you ventured to a sushischotel. If you are also sushi with surimi wants to eat, make sure there is no wheat in it.

The conclusion is that sushi is healthy, but in moderation should be enjoyed. Who is not greedy and a small portion of the Japanese court ordered, without too much extra fat, has a healthy plate of tasty fish for themselves. (LP)

Follow us

Don't be shy, get in touch. We love meeting interesting people and making new friends.

Most popular