Is Sushi Healthy?

Despite its centuries-old origin, sushi's prominence in the United States has skyrocketed in recent decades.

It is available ready-to-eat at Whole Foods and Costco, in addition to restaurants and takeout establishments. You may wonder, however, whether sushi is healthful, as you do with every other crave-worthy item.

With regard to the health benefits and precautions associated with sushi, registered dietitian Nicole Sohayegh, MS, RDN, CDN of New York City Nutrition educated us.

 Sushi is composed solely of salmon, rice, seaweed, and other possible flavorings, in contrast to the ideal diet, which she stated should consist primarily of identifiable whole foods. 

This blends protein, carbohydrates, and lipids in a sustainable manner. Additionally, fatty fish in sushi provides an excellent source of Omega-3 fatty acids, iron, B12, iodine, and zinc.

Since they contain few additives, nigiri, chirashi, sashimi, and hand rolls are typically the healthiest sushi options, according to Sohayegh. Healthy maki rolls are possible, contingent upon their preparation.

Rolls comprising rice and additional ingredients encased in seaweed, such as a fiery tuna roll, fall under the maki category. On the contrary, Uramaki resembles a California roll with a rice exterior.

The magnitude of the fish being consumed is variable. According to Sohayegh, heavy metal mercury concentrations are higher in larger animals such as swordfish, mackerel, and tuna.

 "Sushi can be consumed to one's liking" if larger fish are consumed in moderation and the diet is diverse, she advised.

Uncooked fish or food prepared with uncooked fish has a higher probability of harboring parasites or bacteria than cooked fish, as stated by the U.S. Food and Drug Administration.

The FDA advises against consuming raw or undercooked fish or shellfish due to heightened susceptibility to infectious illnesses, although anyone is capable of contracting such illnesses.

Children, expectant women, the elderly, and individuals with compromised immune systems are those who fall into these categories.

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