Sushi seems to be a food that you either love or you hate, but there’s no denying that it has become quite the food trend over the past decade. Sushi has turned into a favorite for the cultured “Yuppies” of our generation, and it also seems to be considered healthy fare by many. So, what’s the deal with sushi? Is sushi really a healthy choice?
what is sushi?
The origin of sushi is not Japan. It is said that sushi was introduced into Japan in the 7th century from China. People began making sushi to preserve fish by fermentation when there were no refrigerators. Since salt and rice were needed in order to ferment fish, sushi became to be closely related to rice in Japan. Then, it developed into current sushi which combine fish and rice (source).
Technically, the word sushi refers to the rice, but colloquially, the term is used to describe a finger-size piece of raw fish or shellfish on a bed of rice or simply the consumption of raw fish in the Japanese style (source).
There are many different types of sushi, but the following seem to be the most common:
Maki – rice and seaweed rolls with fish and/or vegetables.
Nigiri – little fingers of rice topped with a filet of raw or cooked fish or shellfish.
Temaki – also called a hand-roll. Cones of sushi rice, fish and vegetables wrapped in seaweed (it is similar to maki).
Sashimi – raw fish served sliced, but as-is. That means no rice bed or roll.
…but what if I don’t want to eat raw fish?
While most sushi is made with raw fish, there are non-raw options as well. Some of these include:
- California Roll (cooked crab, avocado, and cucumber)
- Avocado Roll
- Vegetable Roll
- Shrimp Tempura Roll
- Opt for smoked salmon instead of raw
- Nigiri sushi can be topped with cooked fish
where can I find sushi?
Sushi is generally served at Japanese restaurants, including most Hibachi grills. These days you can also find sushi at many grocery stores, mall food courts, and you can even make it yourself.
sushi can be healthy.
1. Portion control. Because sushi comes in individual pieces, it’s usually easy to keep track of portions. I’m personally satisfied with 8-12 pieces of sushi, depending on the size.
2. Omega-3’s. Most fish are rich in Omega-3 fatty acids, which most people don’t get enough of in their diet. Salmon is my top pick, which also has the highest Omega-3 content.
3. It’s flavorful. Since sushi is full of different flavors and textures, you’ll probably be more likely to eat it slowly and be aware of how full you are. And if you’re a fast-eater like myself, this is definitely a good thing!
sushi can be unhealthy.
1. Mercury content. According to this Time article, a new study [published in the journal Biology Letters] combining DNA barcoding and mercury analysis finds that, mercury content in tuna sushi told in supermarkets and restaurants varies by species, and that, in some cases, exceeds recommended amounts. Furthermore, the U.S. Environmental Protection Agency recommends that people consume no more than .1 micrograms of mercury per kilo (2.2 lbs.) of body weight per day, yet the average concentration of mercury in all of the sushi samples exceeded this amount, according to the study. Also, there are currently no requirements for restaurants and supermarkets to clarify which species of tuna they are selling.
2. Raw fish could make you sick. There is always the possibility that raw fish could contain parasites or bacteria. However, according to Phillip Spiller, former director of the Food and Drug Administration’s Office of Seafood, generally, seafood is very safe to eat. He says that on a pound-for-pound basis, seafood is at least as safe as other meat sources (source).
- More people are sickened by contaminated produce in the US than by sushi, so at least for now, purveyors of sushi seem to be maintaining proper sanitary practices (source).
- The FDA recommends that you don’t risk eating raw fish if you’re pregnant or have a compromised immune system.
3. It can be high in calories. Many popular sushi dishes are fried and/or contain a lot of mayonnaise. Even if you practice portion control, the calories in these dishes might add up faster than you think.
how to healthify sushi.
If you’re worried about mercury…limit your intake of sushi (specifically tuna) to 1 or 2 times a week. If you must have tuna, opt for yellowtail. Yellowtail has lower mercury levels [because] it is usually harvested at a younger age. Bigger tuna like bluefin and bigeye…need to eat more to keep up their energy, so the level of toxins in their systems tend to build up over time (source).
If you’re worried about calories…avoid or limit your intake of sushi dishes that are fried or include fats like mayonnaise or cream cheese. According to Hungry Girl, key words to watch out for when ordering sushi are “tempura,” “spider,” “dynamite,” and “crunch.” I also suggest embracing avocado. It adds great flavor and creaminess to sushi, plus healthy fat.
Other ways to healthify:
- Use low sodium soy sauce.
- Make your own spicy mayo.
- Get brown rice sushi when available.
why I love sushi.
To me, sushi is unlike any other food. First of all, it’s fun to eat! Sushi is almost like a work of art, and since we first eat with our eyes, this makes for an enjoyable dining experience. It is also incredibly flavorful and filling. The most difficult thing to get used to is the texture, but I’ve found that that is now one of my favorite aspects of sushi.
As far as sushi being a healthy option, I actually prefer clean, light sushi over the batter-fried or mayonnaise-laden type. I certainly still enjoy a piece of Shrimp Tempura or Philadelphia Roll (smoked salmon + cream cheese) from time to time, but in general my favorites are:
Sake (Salmon) Nigiri
Alaskan Roll (salmon + avocado)
Simple Maki Rolls (salmon, tuna, and avocado)
I know that the thought of raw fish is gross to some people, but I highly suggest that you at least give sushi a try. Start with a cooked version, like a California Roll, and go from there. You might be surprised by just how happy your taste buds will be!
- Do you like sushi? Why or why not?
- What’s your favorite type of sushi?
I LOVE sushi! I think I could probably eat it everyday. There is a sushi place in the Detroit area that makes a Fresh Roll that does not have rice, all veggies, wrapped in soy paper. It is to die for. I also like to find brown sushi rice as opposed to white.
I agree with you and Julie…what’s NOT to love about Sushi!?
I loved all the background info- so funny that it was actually introduced in China!! I love love love sushi, especially sashimi. People think it’s weird, but I have a serious love for chunks of raw fish. I also love a good spider roll every once in awhile- it’s on the “unhealthy” list, but I usually split it with the BF anyway
Great post!
We’ve hit the fish jackpot! I didn’t try sushi until a few years ago and I am so sad I missed out. You are spot on with sushi being filling, uber healthy and scrumptious. I can’t do all the raw types, not there yet:) I love the little Temaki, he get overlooked too often.
Before my last 1/2 marathon I actually made sushi my pre-race meal, side of seaweed salad and I was hauling it the next day.
Love sushi!!!
That is awesome. I’ve only had raw sushi and never found it to be appetizing but I bet that I would love a veggie sushi.
I loved the info. about sushi & I actually learned a lot!
I *love* sushi (the plant-based kind). I usually get the brown rice veggie roll and it has to have avocado! And it also has to be dipped in salt sauce…I mean, soy sauce
I love love love sushi! I could forever eat any kind of roll. Salmon&Cream cheese is a fav of mine. I like avocado in my rolls I also enjoy some Temaki. My local place makes a mean spicy salmon Temaki…. Nom!
Girl – this is a GREAT article. I was actually planning to write a post for my internship about sushi – what’s healthy and what’s not. Thanks for some great ideas. I heart sushi, but am not a fan of raw fish. Wonderful read – thx!
Great post! I *LOVE* sushi!! And I’m totally with you on the avocado! I typically look for rolls specifically with avocado in them because I think it’s such a great compliment to the fish. The only type of sushi I’m not a fan of is anything with Unagi (eel) in it… something about the flavor just doesn’t do it for me – but salmon, tuna, etc..? Yes, please!!
I also love sushi! I used to eat brown rice sushi with salmon and cucumber before I was a veg but i don’t miss it with the rolls I eat now. A local place I went to this weekend has a roll with tempura asparagus, avocado, and sweet potato…it is sooooo good!
I don’t eat any fish (or meat for that matter), but I absolutely love avocado rolls! Delicious!
I love the basics like you, but I’m also obsessed with Philadelphia rolls. There’s just something about that cream cheese!
I love sushi. It was actually one of the first foods that I could eat after getting sick because it didn’t contain any gluten or dairy. I love tuna and cucumber rolls. It is definitely important to limit the amount of tuna that you consume, I usually try to split those rolls so I only eat 3-4 pieces. Great post Gracie!!
I love love love sushi – I was scared to try it at first, and now I could eat it all day everyday and be happy. My personal favs are the spicy salmon/spicy tuna, and rainbow rolls. I love sashimi as well.
I LOVE sushi – but not raw fish. So basically I really love california rolls!!
oh man, I LOVE sushi! Even my husband who is totally anti-seafood has tried sushi and liked it. I always wondered why people called sushi and indulgence since it seems to healthy to me, but I hadn’t thought about the mayo sauces and stuff. Great post! Now I must.find.sushi.
LOVE sushi – anything with salmon, tuna, or avocado. But I love trying new rolls too :0)
I love the simplicity of sushi–so few ingredients, so much flavor! Tuna is my absolute favorite–either solo as sashimi, or coupled with avocado in a roll. Yum!
I absolutely adore sushi!
Here, we only have one japanese restaurant!! and it’s really expensive. But my bf learned how to make sushi at home, so we do it from time to time, with smoked salmon.
I also try that alaskan roll, and it’s amazing.
I just wish it was more available over here
I loooove sushi – however, I am pretty limited to the fishless kind
This is sad because I LOVE FISH! However, right now my doctor is doing a mercury detox on me, so no fish for this girl. Hello avocado rolls!
I love sushi, but only the vegetarian kind. I can’t do the raw fish thing. The best roll I ever had had carrots, apple, and squash. So good with the salty soy sauce and wasabi.
I LOVE sushi! My favorite probably the rainbow roll (usually yellow snapper, salmon and tuna) because you get so many flavors in one!
Ahh I’ve had a major sushi craving this week!
I love spicy tuna rolls!
[...] mayo, and flying fish roe. I can see why it is called the American Dream! So good! Check out Gracie’s Trendy Tuesday post for more information on healthy and not so healthy [...]
I absolutely LOVE sushi. This is a great post – thanks for the info! Your blog is awesome
Love this post girl!! I’m addicted to your blog
You put so much time and energy into your posts, an dI can tell!! I think sushi is one of those “trendy” things but definitely overlooked as ‘healthy’ sometimes when it’s not. on th eflip side, really good omegas and healthy fats too! Love it and have it AT LEAST once a week. a good week equals three times lol!!!! I’m a veg (that eats fish only) so it’s a great protein source for me 
, I just try not to overdo the tuna…not trying to pull a Jeremy Piven, lol!!!! 
@Jaclyn – hahaha yes please don’t pull a Jeremy Piven on me
I actually thought about adding that in the post, LOL!
Thanks so much for the kind words! You’re a doll
I LOVED sushi before going vegetarian several months ago. I don’t think I’ve had it since then! But I’m pretty sure I would still like it because I love sushi for the combo of seaweed, rice, and soy sauce.