Sushi, which has been a staple in Japanese culinary culture for centuries, has also been the subject of much discussion for its health benefits, and potential risks.
When you are eating sushi, it’s important to choose your restaurants carefully. Look for clean, reputable restaurants or vendors that don’t have a fishy smell and that look like their prep areas are clean and sanitized.
Don’t drown your sushi in soy sauce, which can counter the health benefits of your meal by bogging you down with sodium. Also, know your ingredients – tuna and salmon are great, healthy, nutrient-dense choices. Shrimp and squid, on the other hand, can be high in cholesterol, and so should be eaten in moderation.
While there are many benefits and risks associated with any range of cuisines (from the risks posed by Southern food staples that feature entire sticks of butter to the benefits of a glass of orange juice), here are some of the commonly discussed risks associated with sushi consumption:
Health Benefit: Low in Fat, High in Nutrients
One of the most appealing parts of sushi is that it’s a delicious meal that is low in calories, but packed with nutrients – especially brain-boosting omega-3 fatty acids. It should be no surprise, then, that according to NBC News, the average life expectancy of a Japanese man or woman is the highest of any country in the world – and their obesity rates are 3.2 percent – nearly one tenth what it is in the United States.
That’s because just a small portion of fish supplies nearly 50 percent of our daily protein requirements, despite white fish (sea bass, snapper) coming in at less than 100 calories per 3.5 ounce portion, and mackerel, eel, and tuna coming in at under 200 calories for the same portion size.
Health Risk: High Mercury Levels
Lab tests have shown that sushi fish may contain high levels of chemical contaminants, such as mercury, which has been linked to sushi tuna. This contaminant is natural in the environment and is introduced to our oceans through pollution, where it can build up in the fish we harvest. Converted by the fish into methylmercury, this contaminant can cause serious damage to our bodies in high levels, including nervous system damage in fetuses, infants, and children. For adults, the potential health risks include vision problems, neurological problems, including headaches and memory problems, and hair loss.
Don’t put down your chopsticks just yet: the Food and Drug Administration (FDA) says that eating sushi in moderate amounts won’t change the levels of methylmercury in our bloodstreams significantly enough to cause health problems.
Cooking fish doesn’t eliminate mercury, so they recommend managing your intake of fish, such as tuna, which can be high in mercury. If you’ve had fish several times in one week, you can minimize your risks by cutting back on fish for a week or two. However, if you’re pregnant, or trying to become pregnant, you should steer clear of raw fish and fish that are known to be high in mercury.
Health Benefit: Sushi Rice Offers Protein-Packed, Slow-Release Energy
The difference between sushi and sashimi is the presence of sushi rice, which is not present in the latter. More than half of the global population sustains itself on rice – which is high in protein and carbohydrates, and it is digested slowly, meaning that eating rice releases energy slowly. Because it’s gluten-free, it’s also a great food for people with gluten sensitivity and wheat allergies.
Tip: When possible, order your sushi with brown rice instead of white to get the extra health benefit of a dose of whole grains and fiber.
Health Risk: Foodborne Illnesses and Parasites
While mercury and other contaminants, like polychlorinated biphenyls (PCBs) can pose cancer risks and cause other health problems long term, consuming raw fish can have more immediate consequences. You can be exposed to pathogenic bacteria, which can result in a range of gastrointestinal pyrotechnics, ranging from diarrhea to vomiting. You can also be exposed to viruses, including Hepatitis A and Norwalk-like viruses, as well as parasites, which should be killed off if the fish you’re consuming was frozen prior to consumption.
In the United States, the most common form of food poisoning caused by consumption of fish, called scombroid poisoning, is also a bacteria-based infection. In some cases, the diets of fish are heavy in bacteria, which produce toxins that accumulate in the fish we eat. People who have developed scombroid poisoning will often experience diarrhea, vomiting, headache, and flushing or sweating within minutes to hours or eating contaminated fish.
Health Benefit: Sushi Can Be A Heart-Saver
If you order sushi that contains an oily fish, like tuna, your meal will be rich in Omega-3 fatty acids, which are not only important brain food, but which have a range of cardiovascular benefits, and have been shown to be effective in lowering a person’s risk for developing heart disease, preventing stroke, and minimizing a risk for developing arthritis.
Want to see the hard evidence? In Japan, the death rate from heart disease is about 30 per 100,000 people. In the United States, it is about 106 per 100,000.
Health Benefit: Even The Accompaniments Are Healthy
Okay – so dousing your sushi in soy sauce can give you an unhealthy dose of sodium. But the other accompaniments typically served with sushi pack their own healthy, and noteworthy, punches. Ginger, which is traditionally eaten after each piece of sushi to cleanse the palate, helps boost digestion and has known antibacterial and anti-viral properties, while easing an upset stomach.
Wasabi, the spicy, green paste that’s also called Japanese horseradish, is also known for its antibacterial properties. If you can handle the spicy kick that this root gives your food, you will also reap the benefits of a dose of vitamin C, vitamin B6, calcium, potassium, manganese and magnesium, as well as protein and fiber. This accompaniment is also helpful in boosting digestion, and research shows that it may be helpful in controlling seasonal allergies.
Health Risk: Fusion Sushi Isn’t Really Sushi
If you’re interested in sushi as a health-conscious meal, you should keep in mind that new sushi techniques, such as tempura-battered or fried anything rolls are not as healthy as traditional rolls.
If you’re looking for healthy food, skip these high-calorie, high-fat options and stick with a traditional tuna roll. You should also consider what condiments have been added to your sushi roll, including Japanese mayonnaise that’s found on many hand rolls.
As with most types of cuisine, the ultimate reward or risk for eating sushi lies largely in following basic common sense rules. If your sushi is deep fried, you won’t benefit from its low fat, high-protein benefits. Likewise, if you buy sushi from a questionable establishment, you are more likely to come across foodborne illness.
To get the maximum benefit from this cuisine, choose your restaurants carefully, looking for those that have clean preparation areas and don’t have a “fishy” smell. Check online reviews for complaints about food poisoning, and look for recommendations for healthy rolls and pieces that will give you the most health “bang” for your buck.