Rebeka Blakely, RDN, a registered dietitian and nutrition expert for the Vitamin Shoppe, explains the nutritional value of sushi. The delicious Japanese dish features an arrangement of rice, fish, vegetables, and other ingredients including sweet and salty sauces, all in a fancy roll which, in many cases, is considered both a delicacy and a form of art.
Blakely stated that many people think that sushi is one of the healthiest options when eating out. However, the dietitian pointed out that it still depends on which ingredients were used to make sushi. She explains that even if fresh fish is a good source of protein and healthy fats, other ingredients added to it could add very little to no nutritional value.
To explain, in the case of sushi roll, seafood and vegetables are wrapped in white rice. One sushi roll can contain a half cup to 1 cup of rice since it is packed tight after vinegar and sugar are mixed in. This means that a rice roll would have 300 to 500 calories. Typically, people consume 2 to 3 rolls in one sitting. Blakely pointed out that there are studies which have proven the connection between high intake of refined carbohydrates and the increase in blood sugar and insulin. These, in turn, can increase the risk of heart disease and diabetes. When the consumers would add mayonnaise, fried side dishes, or even sake, it would increase calorie intake. Even if dipping the rice rolls in sauces could lower calorie intake, it would, in turn, mean that there would be an increase of sodium intake at 900mg per tablespoon. The extra Sodium mixed in the sushi itself is not yet accounted for.
However, Blakely pointed out that strictly adhering to the Japanese food guidelines could lower the mortality rate of a person by 15%. This is according to previous studies on the matter. Japanese diet would include consuming food such as fish, sushi, pickled vegetables, seaweed, and miso.
Blakely pointed out that another concern for those who frequently consume sushi is the mercury content of the food item, saying that high exposure to mercury can lead to health issues. Some could experience depression, fatigue, memory loss, and neurodegenerative issues. Types of fish that are high in mercury content include king mackerel, shark, marlin, swordfish, orange roughy, tilefish, bigeye tuna, and ahi tuna, among others.
Still, Blakely said that there can be ways to make an order of sushi healthier. This includes choosing fish with low mercury content, ordering only one roll, skipping the rice, and ordering more vegetables.
