Today, on June 18th, we celebrate International Sushi Day, even though the reason behind it isn’t very clear. It is said that Chris DeMay, a Facebook page administrator dedicated to Japanese cuisine, came up with the idea in 2009. But regardless of the origin, sushi deserves a day of recognition to shed light on its nutritional values.
In this protein-focused era, Paula Valiente, a nutritionist at Clínica Palasiet in Benicàssim, highlights the high protein content of sushi, as it is mostly made with fish and seafood like salmon, tuna, and shrimp. Proteins are essential for muscle repair and growth, making sushi a valuable source.
Sushi also provides omega-3 fatty acids from blue fish like salmon and tuna. Omega-3 offers various health benefits such as anti-inflammatory properties, reduced triglycerides, improved brain function, and more. The inclusion of raw vegetables in sushi adds fiber, vitamins, and minerals to our diet, enhancing its nutritional value.
Moreover, sushi often includes avocado, a source of healthy monounsaturated fats beneficial for cardiovascular health. The seaweed used in sushi, like nori, is rich in proteins, minerals (iodine, calcium, magnesium), and vitamins (C, A, B group), making it a nutritious food choice.
Sushi can also support digestive health. Seasoned with vinegar and accompanied by ingredients like ginger and wasabi, sushi aids in digestion due to their anti-inflammatory and antimicrobial properties.
However, when it comes to weight loss diets, moderation is key. Sushi may not be as healthy or low in calories as it seems. Besides the protein from fish, most sushi pieces contain a significant amount of white rice, a refined carbohydrate. Sugar is often added to balance the vinegar flavor in rice, which can affect its nutritional value.
Additionally, sushi can have high mercury levels, especially in large fish species like tuna or swordfish. Excessive mercury intake can lead to health issues, particularly in pregnant women and children. The sodium content in soy sauce used with sushi can raise blood pressure in individuals prone to hypertension.
Hot sushi versions may include high-calorie sauces, special dressings, fried onions, and other unhealthy additions, which are not recommended in a weight control diet. Another concern is the risk of anisakis infection from improperly handled or stored raw fish. It’s crucial to ensure that the fish has been frozen before consumption to prevent such infections.
In conclusion, sushi can be a part of a healthy and balanced diet if consumed once a week or every 15 days. However, for those looking to lose weight, choosing sushi dishes wisely is essential. Opt for options like sashimi, tuna or salmon nigiri, avocado rolls, and tatakis without sauces or breading. Incorporating green starters like wakame seaweed or edamame beans can also enhance the nutritional value of a sushi meal. So, enjoy your sushi mindfully and make informed choices to support your health goals.