Sushi can be healthy. Its ingredients of fish, rice and vegetables are all known to provide major health benefits. For example, fish contains fatty acids like Omega 3 which can protect against conditions like heart disease. Rice is also a great source of energy and protein while vegetables are packed with nutrients, vitamins and disease-fighting phytochemicals. Additional ingredients such as seaweed are also rich in iron.
However, a lot depends on how it’s prepared. Traditional Japanese sushi is very low in calories and is usually kept simple, with the inclusion of only three or four ingredients. However, Western Sushi, the type of pre-made fare readily available in most supermarkets, tends to be more calorific. This is because high-fat ingredients like mayonnaise, avocado and in some cases, cream cheese are often included. In addition, toppings like Soy sauce can have a high concentration of sodium.
In order to get the most out of sushi, try to keep ingredients as basic and traditional as possible. Go for brown rice, which contains more vitamins and nutrients than white and avoid deep-fried tempura dishes – these can be extremely high in calories and saturated fats. Sushi can be healthy, provided fatty sauces and ingredients are avoided.