Everyone has tasted the infamous at least once Japanese sushi; lot of fitness addict await the cheat day to be able to eat it without too many thoughts and some consider it nutritious and healthy ...
But will it really be like this?
Index
What is sushi?
Sushi is a seaweed roll stuffed with cooked rice, raw or cooked fish and vegetables; it is commonly served with sauce soy, ginger and wasabi.
Sushi became popular in Japan in the XNUMXth century as a method of preserving fish.
The cleaned fish was pressed between rice and salt and left to ferment for a few weeks, until it was ready to be eaten.
Around the XNUMXth century vinegar was added to rice to reduce fermentation times and improve taste; the fermentation process was abandoned in the XNUMXth century when fresh fish began to be used.
Nutrient-rich ingredients
Sushi is considered healthy because it boasts a number of nutritious ingredients:
- Fish: source protein, iodine, good fatty acids, vitamins and minerals
- Wasabi: the root from which it is obtained belongs to the cabbage, turnip and mustard family; it is rich in beta-carotene, glucosinolates and isothiocyanates, which have anti-inflammatory and antibacterial properties
- Seaweed: contains calcium, magnesium, phosphorus, sodium, iodine and vitamins and is rich in protein
- ZENZERO: good source of potassium, magnesium, copper and manganese
Refined carbohydrates and low fiber
The main component of sushi is the White rice, which has been refined and stripped of all fiber, vitamins and minerals.
A high intake of refined carbohydrates and the associated increase in levels of cup sugar in the blood can promote inflammation and increase the risk of diabetes and heart disease.
Few proteins and lots of fats
Many types of sushi are prepared with full-fat sauces and deep-fried batters, which greatly increase the calorie content; in addition, a single piece of sushi usually contains very few vegetables and very little fish.
High salt content
A sushi meal contains a lot of salt; the rice is cooked in water salted, the vegetables are seasoned and even the smoked fish is rich in salt.
A high-salt diet can increase the risk of stomach cancer and can promote hypertension.
Contamination with bacteria and parasites
Eating sushi made from raw fish can put you at risk of infections from various bacteria and parasites.
The only current regulation is that the fish should first be killed for any parasites and then be consumed raw; however, proper food processing and handling procedures can reduce the risk of contamination.
How to maximize the benefits of sushi
- Increase your nutrient intake: Choose sushi pieces made with brown rice and accompany them with sashimi (raw fish without rice).
- Avoid ordering fried sushi filled with sauces.
- Reduce the sauce by soy.
- Order from reputable restaurants, who are more likely to follow and adhere to good food safety practices.
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