Title : Sushi:?. Healthy or unhealthy
link : Sushi:?. Healthy or unhealthy
Sushi:?. Healthy or unhealthy
However, there are also some concerns about some of the ingredients in it.
This paper presents a detailed examination of sushi and its health effects is done.
also provides simple tips on how to maximize the health benefits of eating sushi.
What is sushi?
Sushi is a popular dish that originates in Japan.
consists of cooked, rice vinegar flavored rolling along with cooked or raw fish and vegetables in seaweed called nori.
commonly served with soy sauce, a spicy green paste called wasabi, as well as pickled ginger.
Sushi became popular in Japan in the seventh century as a way of preserving fish.
The cleaned fish was pressed between rice and salt and left to ferment for a few weeks until I was ready to eat ( 1 ).
By the mid-17th century, people began adding vinegar for rice as a way to reduce the fermentation time and improve taste.
The fermentation process was abandoned relatively recently, in the 19th century, when fresh fish began to be used instead of the fermented variety. This resulted in an early version of sushi ready to eat that now we are used to ( 1 ).
Conclusion :. Sushi originated in Japan and is a roll seaweed containing rice vinegar flavored raw fish and vegetables
Common Types of Sushi
These are the most common types of sushi ( 1 ):
- Hosomaki: A thin roll rice seaweed containing and only one type of filler - for example, a avocado or cucumber roll ( photos ).
- Futomaki: A roll thicker specialty that usually contains a combination of rice and various types of fillers ( photos )
- . Uramaki :. A specialty roll containing several ingredients, but with algae inside and outside the rice ( photos )
- Temaki :. A roll of hand-shaped cone containing fillings inside ( photos )
- Nigiri :. mounds of rice covered by thin slices of raw fish ( photos )
sashimi is thin slices of raw fish. Technically not sushi, but often served with him.
Conclusion: Sushi comes in several different types. The five most popular are hosomaki, futomaki, uramaki, temaki and nigiri.
nutrient-rich ingredients
Sushi is often regarded as a healthy food, especially because it contains the following ingredients rich in nutrients.
Fish
Fish is a good source of protein , iodine and several vitamins and minerals.
Furthermore, it is one of few foods that naturally contain vitamin D ( 2 ).
What is more, the fish contains omega-3 necessary for the brain and body to function optimally. They help fight diseases like heart disease and stroke ( 3 4 5 ).
Fish consumption is also linked to a lower risk of developing certain autoimmune diseases, depression and memory loss and vision in old age ( 6 , 7 8 9 10 ).
Wasabi
Wasabi Pasta is often served with sushi. It is very spicy, so only eaten in small amounts.
It is made from shredded stem eutrema japonicum plant, which is part of the same family as cabbage, horseradish and mustard.
Wasabi is rich in beta-carotenes, glucosinolates and isothiocyanates. Research shows that these compounds may have anti-bacterial effects anti-inflammatory and anti-cancer properties ( 11 12 13 , 14 ).
However, due to the shortage of plant wasabi, many restaurants use a paste imitation made of a combination of horseradish, mustard and green dye, which is unlikely to have the same nutritional properties.
seaweed
Nori is a type of seaweed used to roll sushi.
contains many nutrients, including calcium, magnesium , phosphorus, iron, sodium, iodine, thiamine, and vitamins A, C and E ( 15 ) .
What is more, 44% of the dry weight of nori is protein, which is comparable to vegetable protein foods such as soybean ( 16 17 ).
However, a sushi roll contains very little algae, which makes it unlikely to contribute to most of their daily nutritional needs.
Studies show that nori may also contain compounds that have the ability to fight viruses, inflammation and perhaps even cancer ( 18 ).
Some claim that nori also has the ability to remove heavy metals from the human body.
However, research shows that this property is more likely attributed to brown algae types, such as those found in wakame salad ( 19 ).
Pickled Ginger
sweet, also known as gari, it is often used to cleanse the palate between different pieces of sushi.
Ginger is a good source of potassium, magnesium, copper and manganese ( 20 ).
In addition, it can have certain properties that help protect against bacteria, viruses and perhaps even cancer ( 21 22 ).
Studies also show that Ginger can improve memory and help reduce nausea, muscle pain, arthritis, menstrual pain and even levels of LDL ( 23 , 24 , 25 , 26 , 27 , 28 ).
ingredientsConclusion :. Sushi contains several healthy and rich in nutrients, such as fish, wasabi, seaweed and pickled ginger
refined carbohydrates and low in fiber content
the main component of sushi white rice, which has been refined and stripped of almost all fiber, vitamins and minerals.
Studies show that refined carbohydrates can causes inflammation and potentially increase the risk of type 2 diabetes and heart disease ( 29 30 , 31 ).
What is more, the sushi rice is often prepared with Sugar . Sugar and low fiber content which means that carbohydrates are rapidly broken down in your digestive system.
This can lead to an increase in blood sugar and insulin levels that have been shown to contribute to overeating in many studies ( 32 , 33 ).
However, studies also show that rice vinegar is added that can help reduce blood sugar, blood pressure and blood fats ( 34 ).
Asking your sushi being prepared with brown rice instead of white rice can increase their fiber content, nutritional value and reduce peak blood sugar.
may also request that their rolls contain a little less rice and more vegetables to further increase the nutrient content and make them feel more filling.
Conclusion: Sushi contains a lot of refined carbohydrates. This may make you more likely to overeat and may increase the risk of inflammation, type 2 diabetes and heart disease.
low in protein and high fat content
Sushi is often considered a loss nice weight food , but may not be as beneficial as you think.
This is because many types of sushi sauces are made with high-fat and fried tempura, which significantly increases the amount of calories you get.
What is more, one piece of sushi usually contains very little fish or vegetables. This makes it low in protein and low in fiber and therefore is not very effective in reduce hunger and appetite ( 35 36 ).
This may also explain why eating a lot of sushi leave most people still feeling hungry.
sushi next meal more filling, try accompanying it with miso soup, edamame beans aside a portion of sashimi or wakame salad.
Conclusion: Sushi often contains high-fat dressings and sauces, but relatively few vegetables or fish. This can easily become a meal high in calories are less likely to feel full.
high salt content
A meal sushi usually contain a lot of salt.
First, the rice used to make often cooked with a little salt. In addition, fish and pickled vegetables used to make certain types of sushi also contain smoked salt.
Finally, usually served with soy sauce, which is very high in salt.
Too much salt in your diet can increase the risk of stomach cancer. You can also promote hypertension in people who are sensitive to sodium ( 37 38 39 ).
To reduce salt intake, then you should minimize or avoid soy sauce and sushi prepared with smoked fish, such as mackerel or salmon.
Although miso soup can help avoid overeating, which contains a lot of salt. If you're watching your salt intake, you may want to avoid that as well.
Conclusion :. sushi can contain a lot of salt, which can increase the risk of stomach cancer and the promotion of high blood pressure in some people
contamination with bacteria and parasites
Eating sushi made with raw fish can put you at risk of infection by various bacteria and parasites ( 40 41 42 43 ).
Some of the species most commonly found include Salmonella and various Vibrio bacteria, as well as Anisakis and Diphyllobothrium parasites ( 44 , 45 , 46 , 47 ).
is important to note that the Food and Drug Administration US (FDA) does not currently regulate the use of the label "sushi quality fish." Because of this, the label does not guarantee that the sushi you are eating is safe.
The only current regulation is that certain fish must be frozen to kill the parasites before being served raw.
A recent study examined the raw fish used in 23 Portuguese restaurants and found that 64% of the samples were contaminated with harmful microorganisms ( 48 ).
However, proper procedures for food processing and handling of the product may reduce the risk of contamination ( 49 50 ).
To reduce the risk of contamination, try to eat sushi in renowned restaurants. These are more likely to follow proper food safety practices. Opt for vegetarian rolls or made with cooked fish can also be beneficial.
There are some people who may need to avoid sushi made with raw fish. This includes pregnant women, young children, the elderly and people with weakened immune systems.
Conclusion :. elaboration of inadequate food and practices combined manipulation with the use of raw fish and seafood increases the risk of contamination with various bacteria and parasites
mercury and other toxins
fish may also contain certain toxins due to pollution of the sea.
The toxin is known mercury.
Predatory fish tend to have higher levels of mercury.
These include tuna, swordfish, mackerel, marlin and shark. species of shellfish that are low in mercury include salmon, eel, sea urchin, trout, crab and octopus ( 51 ).
Other types of toxins found in fish can lead to ciguatera or scromboid ( 52 ).
sea bass, grouper and red snapper are most likely to lead to ciguatera poisoning, while scromboid is more likely the result of consumption of tuna, mackerel and dorado ( 52 ).
You can reduce the risk by simply avoiding the types of fish most likely to be contaminated.
Conclusion: Certain types of fish are more likely to be contaminated with toxins. This includes mercury and toxins that can lead to ciguatera or scromboid.
How to maximize the health benefits of Sushi
To get the most health benefits out of sushi, follow these simple instructions:
- Increase nutrient intake. Choose sushi rolls with brown rice over those made with white rice.
- for the cone-shaped hand rolls. Look temaki on the menu. These rolls contain less than more traditional rice rolls.
- Increase protein and fiber content of your food. Accompany your sushi with a serving of edamame, wakame salad, miso soup and sashimi.
- Avoid rolls made with cream cheese, sauces or tempura. To create crisp without these unhealthy ingredients, ask for extra vegetables.
- Reduce consumption of soy sauce. If you are sensitive to salt, avoid soy sauce or gently brush the top of your sushi with him.
- Avoiding certain types of fish. not ask rolls made with salted fish or smoked species at high risk of contamination with toxins.
- Order sushi restaurants renowned. They are more likely to follow proper food safety practices.
Conclusion :. There are several ways to increase the benefits for the health of your sushi while reducing the risk of negative effects
In short: Is healthy Sushi or unhealthy
[19459002?] the sushi is rich in several vitamins, minerals and compounds that promote health.However, not all types are equally healthy or nutritious. Some of them are high in refined carbohydrates and other ingredients that may be problematic.
said, if you follow the above tips, then you definitely can eat sushi be healthy.
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