The benefits and harms of sushi: what to look for – experts have answered

September 20 marks World Rice Day, which is a source of complex carbohydrates, important amino acids, vitamins, and minerals. It is important to note that rice contains B vitamins (B1, B2, B3, and B6), which affect the nervous system. Rice also contains vitamins PP, E, carotene, phosphorus, potassium, iron, zinc, calcium, manganese, copper, selenium, and iodine. In the fall, rice can be cooked with meat, eaten with seasonal vegetables, don't forget to add healthy turmeric, and make sushi.

Today, FoodOboz editorial team will share with you the experts' opinion on the benefits and harms of sushi, as well as what to look for when choosing this delicacy.

To begin with, let's understand what sushi is

Catherine Zeratsky, a nutritionist and associate professor of nutrition at the Mayo Clinic, noted that sushi is a halo of health because it consists entirely of natural and fresh products – fish, seaweed, rice, and soy sauce, and it is also an absolutely dietary product.

But, according to Isabel Maples, a registered dietitian and representative of the Academy of Nutrition and Dietetics, sushi can be very high in calories, so you need to control portions.

It is worth noting that, according to experts, most of the calories come from sticky white rice.

According to Zeratsky, sushi rice is usually cooked with vinegar and sugar, and sugar gives it more calories than steamed rice.

What healthy ingredients are in sushi and how to choose safe ones

USDA My Plate – The U.S. Department of Agriculture recommends that adults eat 200 grams of protein foods a day, as protein helps to fill you up quickly and takes longer to digest.

Importantly, fatty fish such as salmon and mackerel, which are common ingredients in sushi, contain EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), omega-3 fats that are essential for heart health. The American Heart Association recommends eating at least two servings of 100 grams of cooked fish, especially fatty fish such as salmon, once a week.

But do not forget that you should not abuse raw fish, as it can contain mercury, even in small quantities, this applies to tuna. It's best to choose sushi with salmon, Atlantic and Pacific mackerel, eel, shrimp, and mussels.

"One of the easiest ways to minimize the risk of mercury accumulation from fish is to mix up the types of sushi you get," advises Isabel Maples.

How to choose safe ones:

• Always eat sushi only in trusted places.
• Pay attention to the smell and taste of the fish, it should be fresh.
• Rice should not be overcooked, as well as sauces – they should not be too liquid in consistency.

To get the most out of sushi, nutritionists advise:

• Choose sushi rolls with brown rice, not white.
• Prefer conical rolls (temaki), which contain less rice than more traditional rolls.
• Increase the amount of protein and fiber in your food. Eat sushi with edamame, wakame salad, miso soup or sashimi.
• Avoid rolls with cream cheese, sauces or tempura. To get a crispy crust without these unhealthy ingredients, ask for extra vegetables.
• Get rid of soy sauce. If you are sensitive to salt, avoid soy sauce or only lightly dip sushi in it.
• Order sushi from reputable restaurants that are more likely to follow proper food safety practices.