California rolls with real crab meat, a tuna roll (instead of spicy tuna) and vegetable rolls with brown rice are healthier choices. It is the combination of ingredients that makes sushi healthy. Rolls can be wrapped in seaweed sheets, which are a good source of iron, calcium and vitamin A. The American Heart Association recommends eating fish 2-3 times a week, as fish is a lean protein with omega-3 fatty acids and is considered healthy. Like most cuisines, not all dishes are unhealthy. Pregnant and lactating women should not be consuming fish that contains mercury (swordfish, shark, king mackerel and tilefish). Sushi made from raw fish can be a source or bacteria or other parasites like tapeworm and salmonella. Gunkanmaki (a ball of rice that is shaped by hand with ingredients that are placed on top) have cream cheese and mayo or fried vegetables that increase fat calories. The outside may be sprinkled with fish roe, sesame seeds or other ingredients. In a maki roll, the fish, vegetables or other ingredients are rolled up inside of seaweed (nori) and vinegar rice. Other gourmet rolls like dragon rolls, which include tempura, shrimp, eel, avacado, cucumber and rice have 46 grams of carbohydrates, 1000 mg of sodium, 26 grams of fat and approximately 600 kcals.īesides sushi being high in sodium and carbohydrates, some rolls include maki, which is sliced into round bite-size pieces. Some rolls like California rolls and shrimp tempura rolls are also topped with masago (roe) which adds more sodium to the rolls. 1 tablespoon of soy sauce has 920 mg of sodium and pickled ginger has 55 mg of sodium. Now who eats sushi without soy sauce and pickled ginger on the side? But, that comes with a price. It also has approximately 15 grams of added sugar, which equals 3 teaspoons of sugar. This is almost half the recommended daily intake of sodium (the USDA recommends a daily intake of 2300 mg sodium per day). An eight piece spicy tuna roll can have as much as 1000 mg of sodium. What does all this mean to our diet? I am not saying that sushi is bad for you, but one has to keep in mind that if not eaten in moderation, it can be detrimental to health, especially if one is trying to cut back on sodium and sugars. Unfortunately, such transformations, while tasty, also give the false sense of security that one is eating sushi and hence healthy food. A good example would be to add seafood and vegetable tempura or even cream cheese and mayonnaise to satisfy the local palate. Today in America we have adapted sushi to our palates, and it continues to evolve. By the 19th century, sushi eating places became popular in Japan, and it was served with condiments such as pickled ginger and soy sauce.Įven though sushi has become popular around the world, people either love it or don’t have a palate for it. At that point people started eating both the rice and the fish. By the 17th century, they started adding vinegar to the rice, which cut down the processing time as no fermenting was needed, and they added more flavor to the rice. This new process was called “Mama-nare zushi”. When the idea of making sushi reached Japan, the Japanese added more weight to the rice and fish and were able to cut the fermentation time down to a month. The fermentation process took a year, at which point people ate just the fish and discarded the rice. As the rice fermented, it produced lactic acid and pickled the fish. The origins of sushi traces back to 15th century when people in the mountainous region of South Asia packed fish with rice and pressed it down with weight to preserve it. Sushi started out as a fermented whole fish preserved in inedible salted rice. Sushi originated in China, along the Mekong River in South Asia before making its way to Japan. I always thought sushi was healthy, but do you really think that all sushi we eat is healthy? Let me give you a little history of its origin.
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