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Is Sushi Healthy Or Unhealthy?

You probably like bathing your sushi in soy sauce. Unfortunately, this beloved condiment can pack a punch of sodium into your diet. One tablespoon of soy sauce can have up to 1,024 milligrams of sodium. The American Heart Association suggests eating no greater than 2,400 mg a day if you are attempting to decrease your high blood pressure. To prevent tummy bloat next time, do try a low-sodium brand or limit yourself to one little pour from the bottle.

What Is Sushi?

Sushi is a popular dish that from Japan. It consists of prepared, vinegar-flavored rice rolled together with cooked or raw fish and veggies in seaweed called nori. Typically, sushis are served with soy sauce, a spicy green paste called wasabi and pickled ginger.

Omega-3 and protein

Omega-3 fat are excellent for your heart as it helps to prevent cardiovascular disease and lowering high blood pressure. Try to avoid eating tuna too often, because it is high in mercury. Mackerel, blue marlin, swordfish, and yellowtail are also high in mercury. As for “fake” crab, do avoid them as it’s made from starches and packed with sodium.


Ginger and wasabi can add a kick and crunch to a no-frills roll. The best is they have anti-inflammatory and resistance benefits.

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Made with sugar and rice vinegar, sushi rice isn’t really incredibly healthy. If you are monitoring your carbohydrates or calories closely, why not stick to one sushi roll and a plate of sashimi (very finely sliced fish, without the rice) or a naruto roll (made without rice and covered in cucumber) to fill you up.

Brown Rice

It is a fact that brown rice has more fibre and protein than white rice. Scientists at the Harvard School of Public Health found that those who ate brown rice had a lower danger of developing type-2 diabetes. Next time if you visit a sushi store, try to opt for brown rice instead.


Dietary guidelines recommend not to consume more than 2,300 milligrams of salt per day. Just 2 tablespoons of soy sauce will get you almost there. Therefore, ask for low-sodium soy sauce when you order your sushi.

Special Sauce

Avoid taking eel sauce, which is a mixture of soy sauce and sugar, spicy rolls and many other “creamy” rolls. They add calories and fat, making your sushi roll unhealthy.

So, is Sushi healthy or unhealthy?

Sushi is rich in numerous vitamins, minerals and health-promoting compounds. However, not all types of sushi are created equally nutritious. Some of them are high in refined carbohydrates and other active ingredients that can be troublesome.

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That being said, if you follow the pointers above, then consuming sushi can certainly be healthy.