Sushi has become a beloved dish among Australians, with its popularity steadily rising over the years. From quick takeaway rolls to high-end sushi bars, Australians have embraced this Japanese delicacy as both a tasty and seemingly nutritious option. But is sushi healthy? The answer depends on the type of sushi you choose, how often you eat it, and the way it’s prepared.
In this article, we’ll explore the health benefits of sushi, potential concerns, and how to make the healthiest choices when enjoying sushi in Australia.
The rising popularity of sushi in Australia
Sushi has become a staple in the Australian diet, with its consumption rising significantly over the past decade. In 2009, 36% of Australians reported enjoying sushi regularly, and by 2014, this number had increased to 40%. The appeal of sushi lies in its unique combination of fresh ingredients, delicate flavours, and perceived health benefits. Whether it’s a quick lunch from a sushi train or a meticulously crafted sushi platter, many Australians view sushi as a nutritious alternative to other fast food options.
How nutritious is sushi?
Sushi’s nutritional value is influenced by its ingredients. For example, sushi made with salmon and nori, a form of seaweed, can give you an extensive amount of nutrients. Omega-3 fatty acids found in salmon are beneficial for brain health, whereas folic acid, niacin, calcium, and vitamins A, C, and K are found in nori. However, adding rice to sushi might increase intake of carbohydrates. Fifty-three grams of carbs are found in one cup of short-grain rice.
Healthful features of sushi
Here are a few healthy aspects of sushi:
Good source of dietary fibre: Seaweed, rice, and veggies are common fiber-rich elements in sushi.
High protein content: Fish, shrimp, and tofu are common sources of protein in sushi.
Low calories measure: Sushi that contains veggies and protein from animal sources is particularly energy-dense.
Rich in antioxidants: A lot of sushi components, such as ginger and wasabi mustard, provide antioxidants that help prevent cell damage.
High in omega-3 fatty acids: Omega-3 fatty acids, which promote heart health, are abundant in fatty fish like salmon and tuna, which can be used in sushi.
Can we eat sushi frequently?
Sushi can be a tasty and healthy part of our diet, but it’s important to eat it occasionally and to consider our particular requirements and situation. The overall well-being, nutritional requirements, and personal preferences are some of the variables that determine how frequently someone should eat sushi. The ingredients of sushi could also determine how often a person can eat it. Sushi without raw fish might be more acceptable than sushi with raw fish. It is generally suggested to stay away from raw fish unless it has been frozen first since it may contain bacteria or parasites.
Ingredients that make sushi better or worse
Rice is the primary component of sushi. Brown rice is nutritionally superior to white rice as it contains more fibre. However, the other ingredients play a crucial role in determining the overall healthiness of sushi.
Different ingredient options
- Salmon: One of the meals with the most omega-3 fatty acids, an excellent choice in a roll (Maki sushi), on top of a little portion of hand-pressed rice (Nigiri sushi), and in a variety of different forms.
- Vegetable rolls: Made with ingredients including avocado, cucumber, carrot, mushroom, onion, asparagus, and tofu, are easily found in supermarkets and sushi restaurants and are a nutritious option for vegetarians or those who are afraid of seafood.
- Pickled ginger – A traditional condiment served with sushi, offering antibacterial properties.
- Avocado – Often used in sushi rolls alongside rice, nori, fish, and vegetables. Avocados are high in fibre and heart-healthy fats, which can support heart, kidney, and nerve function.
- Tuna is another popular option for sushi, either on top or inside a roll, and is a high source of omega-3 fatty acids. When eating tuna, you must exercise caution because a big eye, for instance, might contain high levels of mercury.
When is sushi not good for health?
Certain types of sushi should be consumed with caution. Small children should avoid sushi containing marlin, prawn tempura, Philadelphia rolls, or sushi with shark or swordfish meat due to the potential for high mercury levels. Pregnant or breastfeeding women should also avoid these options to reduce the risk of mercury exposure.
Conclusion
So, is sushi healthy? The answer depends on the type of sushi you consume. In summary, sushi can be a healthy meal option when chosen thoughtfully, focusing on fresh, simple ingredients and being mindful of potential risks associated with raw fish consumption. When made with fresh fish, nutrient-dense vegetables, and minimal processed additives, sushi can be a great addition to a healthy diet. However, being mindful of portion sizes, sodium levels, and hidden sugars is essential to making sushi a nutritious choice.
For Australians looking to enjoy sushi without compromising health, sticking to fresh, whole ingredients and avoiding deep-fried or heavily sauced varieties is the best approach. By making smarter choices, you can continue to enjoy this delicious Japanese dish as part of a well-balanced diet.
