All sushi has the capacity to be healthy. However, because of its massive variety, it’s easy to see that some sushi is healthier than others. If you are concerned about calorie intake, it is advisable to stay away from anything that is fried; tempura rolls for example have a calorie content of upwards of 500Kcal, spider rolls and dumplings are also fairly calorific and should therefore be avoided.
Again, if you are looking for something low in calories, it is best to avoid ‘new wave’ sushi that contains cream cheese or mayonnaise as these ingredients can add a considerable amount of calories, not to mention fat.
You should also avoid any creamy Japanese sauce and beware of spicy varieties of sushi as the sauces used are often mayonnaise based; a normal tuna roll for example contains around 185kcals whereas a spicy one contains around 290kcals.
If you are looking for a really healthy option, you may wish to consider substituting white rice for brown.
Brown rice is a great source of fibre and contains vital nutrients such as iron, magnesium and B vitamins, and has also been proved to lower cholesterol. Although this can compromise taste and texture slightly, the health benefits are considerable.
If you are heading out to a Japanese restaurant you will also find a great choice of vegetarian sushi options which can be very rich in nutrients. Some common ingredients include:
- Shiitake mushrooms – a great source of protein, potassium, B vitamins and calcium
- Avocado – also a good source of potassium and has been shown to be advantageous in cancer prevention
- Burdock – reputed to help a number of problems such as arthritis, gout, rheumatism and eczema
- Cucumber – very low in calories and contains absolutely no cholesterol or saturated fat and unique antioxidants and Vitamin K which is good for bone strength and has been shown to help prevent Alzheimer’s disease.
- Umeboshi (plum paste) – Purifies the blood and is said to help prevent the signs of ageing it is also reputedly a great hangover cure!
- Natto (fermented soybean) – contains isoflavones which are essential for good bone health.
Vegetarian sushi tends to contain far fewer calories than its fishy counterparts, however, they are generally a lot lower in protein and contain no Omega 3.
Also low in calories is Sashimi, which is just fish on its own. Typically, a 114g piece of Yellow Fin Tuna will contain 120kcal; Salmon 160kcal; Hamachi 165kcal and Mackerel 230kcal, although again, with this you will miss out on any nutrients that would be provided by additional vegetables and ‘nori’ or seaweed.
It is imperative that you ensure, when eating raw fish, that it has been properly frozen to ensure any bacteria has been killed, and it is recommended that you accompany it with wasabi sauce which has antimicrobial properties.
Obviously, there are advantages and disadvantages to all of the above forms of sushi. When trying to pick the healthiest one you should try and strike a balance between all of them, opting for something that contains both fish and vegetables and wrapped in nori, ensuring that you get all essential nutrients and protein.
