Sushi, with its concentration of fish, steamed rice and vegetables, is a good food choice when you want to eat something with taste that is low in calories and unhealthy fats. Sushi itamae, or chefs, build sushi rolls using different varieties of fish, such as tuna, salmon, swordfish or shrimp. Those sushi enthusiasts who need to keep carbohydrate counts low can ask for sashimi, which is sushi without rice.
Significance
Sushi, with its varieties of seafood, steamed rice and vegetables, is a low-calorie meal that fills you up and helps to provide the nutrients you need for good health. Fish --- particularly the fatty fish --- are loaded with omega-3 fatty acids, which are more heart-healthy than the saturated fat found in beef, according to the Sushi FAQ website. Because your body doesn't naturally synthesize these fats biologically, you have to find food sources rich in this nutrient. Fatty fish and sushi fill this need.
Different kinds of sushi contain different calorie counts. Kappa Maki, or cucumber roll, contains approximately 136 calories while shrimp tempura roll has about 508 calories, according to the Sushi FAQ website. Disclaimer: data on calorie and nutrient content is based on estimates gathered from different supermarkets and restaurants.
Identification
Choosing a sushi meal means you will benefit from carbohydrates, lean protein and healthy fats. A serving of California roll, which is eight pieces, has approximately 255 calories, 9 g of protein, 7 g of fat and 38 g of carbohydrates. A serving of salmon and avocado roll, which is six pieces, has about 304 calories, 42g of carbohydrates, 8.7g of fat and 13g of protein.
Spicy tuna roll --- wasabi sushi --- with a serving size of 6 pieces, contains 290 calories, 11 g of fat, 26 g of carbohydrates and 24 g of protein. A rainbow roll, with a serving being one roll, has 500 calories, 10 g of fat, 66 g of carbohydrates and 33 g of protein, according to My Fitness Pal.
Benefits
Because sushi is high in omega-3 fatty acids, you help your body increase its levels of high-density lipoproteins or HDL cholesterol. As you increase your level of HDL, this acts on your low-density lipoprotein or LDL cholesterol level, making it go down. Omega-3 fatty acids may also increase the particle size of the LDL cholesterol in your body, according to the Sushi FAQ website. Eating foods like sushi, that are higher in omega-3 fatty acids improves endothelial, or blood vessel wall, functions, decreases blood clotting and lowers your blood pressure. Diabetics benefit from eating higher quantities of omega-3 fatty acids as well. These fatty acids help keep blood glucose levels more consistent. Omega-3 fatty acids also help increase the body's ability to tolerate glucose.
Considerations
When you decide to visit a sushi restaurant or buy sushi at the store, remember that nutritional values won't be consistent. A sushi roll made by two different sushi chefs could have different ingredient proportions, since they are typically "hand-crafted" food items. Restaurants that emphasize flavor over calories may add fattier ingredients. Persons following the Weight Watchers diet plan are able to use the information from the Sushi FAQ website as weight watcher points are now used in the nutritional calculations (see "Resources").
Warning
Sushi is made using raw fish, which introduces the risk of food-borne pathogens. Pregnant mothers have to consider mercury consumption when they think about eating sushi. The larger, predator fish --- swordfish and tuna --- may contain heavier concentrations of heavy metals, according to the Sushi FAQ website. The concentration of heavy metals goes up when the fish are higher on the food chain. If you are expecting a baby, talk to your obstetrician about the health risks sushi could present for your baby and you.
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