Is eating sushi healthy or not?

Are you the one who likes to eat sushi? From a list of Japanese specialties, sushi is arguably the most popular. This is evidenced by the proliferation of sushi shops that can be easily found in malls or other shopping centers from various types of Japanese food. Food made from raw fish is one of the favorite foods among Indonesians because "he said" contains a lot of nutrients and nutrients in it.

Is eating sushi really healthy?

Sushi consists of rice rolled with raw fish, vegetables, and seaweed or commonly called nori. So don't be surprised if overall, sushi is indeed a healthy food. The content of protein, yudium, vitamins, minerals, and omega-3 fats in fish, shrimp, crab, vegetables and nori is actually very good for health because it is needed for your brain and body to function optimally.

However, along with the development of innovation in sushi making, the various flavors and menus of sushi seem to have to be examined again for their benefits for the body. That's why those of you who like to eat sushi must be careful. Vegetables and seaweed are recorded as low-calorie foods, but how to serve fried sushi and use a mixture of cream, cheese, mayonnaise, making one sushi roll contains 500-600 calories and contains a lot of fat.

Plus, its small size allows you to eat it many times if you don't feel full enough yet. That is why, depending on the type, sushi is no longer a healthy food.

Some of the risks to consider when eating sushi

Here are some things that can potentially be a risk due to eating sushi if you eat it too much or not carefully:

1. High salt content

One of the major drawbacks of sushi is its relatively high sodium content. The nutritional content in sushi actually depends on the type of sushi you eat. The reason is, there are several types of sushi that contain large amounts of sodium.

Normally, your salt intake should be 2,300 mg per day. This means a person can consume about a teaspoon of salt every day. However, when you eat nigiri sushi containing salmon, tuna or shrimp, the salt content is 1/4 gram, while the california roll is nearly 1/2 gram.

If you eat four California rolls and four nigiri sushi, you are already consuming 1/2 your daily salt requirement. Not to mention if you add soy sauce or soy sauce. Excess salt consumption puts a person at high risk of developing hypertension.

2. Use added sugar

The main ingredient used to make sushi is white rice. Have you ever wondered why sushi rice tastes good? It turns out that white rice in sushi generally has undergone a lot of processing, so it is likely that the levels of vitamins, minerals and fiber have decreased.

Rice for sushi also contains one tablespoon of added sugar per cup of rice which has been mixed with Japanese vinegar, sugar and salt to make it taste more delicious. Well, every single sushi roll contains about one cup of white rice in it. So, just one roll of sushi contains 240 calories. That is why, consuming lots of sushi rolls containing rice can increase blood sugar levels in the body.

3. High mercury content

Several types of fish, including salmon and tuna which are widely used for sushi, have high mercury content which is dangerous for health. The recommended consumption of marine fish should be no more than 150 grams per week. Therefore, limit the amount of sushi consumption with raw fish, especially for pregnant women

How to eat sushi healthy?

Despite the fact that eating sushi carries some health risks due to its ingredients, you can still enjoy sushi in a healthier way. Here are some tips you can try:

Sashimi is a healthier, lower calorie choice for eating sushi. Raw tuna and salmon are high in protein, omega-3 fatty acids, vitamins and minerals and are not subject to complicated processing. So that the nutrition is still original.
Use sushi dipping ingredients such as soy sauce, miso sauce, and chili powder sparingly - only as a flavor enhancer. The reason is, these ingredients can make excessive sodium intake into the body.
Avoid eating sushi that has toppings that are high in fat and calories, such as mayonnaise, cheese, tempura, and even fried sushi. If you really want to eat healthy sushi, then you should avoid this topping.
You should look for a reputable Japanese restaurant that is known to be clean and healthy to eat sushi. This reputable restaurant is a restaurant whose fish meets food safety standards. So you can make sure that the fish you eat is of good quality.
Sushi should also be used as a recreational food, not to be eaten regularly. Limit it to only once a month or once a week.