Sushi is making head-way as one of America’s favorite health foods.  The combination of fresh, balanced ingredients is what makes sushi such a popular choice.  This article discusses many of the health benefits of sushi as well as addresses some of the misconceptions.

First off, let’s clarify what sushi is.  The word sushi refers to the rice which is used and literally means “seasoned rice”, not raw fish.  The Japanese word for raw fish is sashimi, which is an item commonly served along side other sushi varieties.  For more information about the different types of sushi visit Styles of Sushi.  This true of sushi definition may be a relief to those who are tentative about trying raw fish or for those who must avoid it due to health concerns.  Since sushi can be made without raw fish, such as a vegetable roll, anyone can enjoy sushi and its associated benefits.

Sushi is a well balanced food because it is a healthy combination of vitamins, minerals, carbohydrates and protein. Sushi is also very low in saturated fat, all of which combine for a balanced diet.  Another important component of a balanced diet is the consumption of vitamins and minerals.

All of the ingredients in sushi contribute to its long list of vitamins, minerals and healthy fat.  Rice, the most prominent ingredient, is a slow releasing carbohydrate which makes it a good source of fuel for the body.  Rice is also low in fat and contains vitamins and minerals which provide many health benefits. The next most common ingredient is seafood, frequently praised for its many healthy benefits.  Other than being a high protein food and rich in amino acids, fish is perhaps most well-known for its omega 3 fatty acids, a healthy fat.  Omega 3s are crucial in maintaining increased energy levels and overall health.  Omega 3s also help prevent illnesses such as heart disease, diabetes and arthritis.  They also improve circulation and mental function.   Another component of sushi which is very healthy is the seaweed, called nori, which is a good source of iodine (necessary for thyroid function).  Seaweed contains vitamins A, B1, B2, B6, C and niacin.  For those who like the spicy sushi condiment wasabi, it also has great health benefits.  

Fish is very low in calories.  An 8oz salmon filet is just 240 calories.  For those counting calories, sushi is a great option.  A typical piece of sushi is about 60 calories.  To view calorie counts for various sushi rolls visit Sushi Products.  Knowing how many calories are in each bite of sushi makes calorie counting easier.  When keeping to a low calorie diet, be cautious of rolls that are fried or contain high-fat ingredients such as avocado or mayonnaise.

Another great health benefit of sushi is that it can be all-natural.  When eating sushi be sure that the ingredients are all-natural, read the nutrition facts.  By eating sushi with only the best ingredients the taste and nutrition value will be superior.  One component of sushi which makes it so healthy is the standards which the fish must meet.  In order to be considered “sushi-grade” the fish must meet FDA Regulations.  According to these, fish which is going to be eaten raw (with the exception of tuna) must first be frozen to kill parasites.  Sushi chefs are trained to recognize good fish.  A couple things these chefs are looking for are; fish from the ocean (no raw freshwater fish are used in sushi due to the higher levels of parasites), fish should not smell fishy, eyes are clear and not sunken, and have a vivid color.

Fresh, all-natural sushi is undoubtedly healthy, but some may ask why they can’t find organic sushi.  The USDA does not currently have standards in place for organic fish, fresh or wild caught.  Some fish farms may use organic feed and other countries have regulations for organic fish, but none of these qualify for U.S. standards. 

Now that we have gone over the benefits of sushi in general, some may be asking “how does frozen sushi measure up to fresh?”  Countless studies have been done regarding the effects of freezing on the nutrition of foods and the conclusions are that freezing preserves all nutritional value.  When it comes to the taste of frozen versus fresh, sushi is the same.  A  New York Times Article quotes Shin Tsujimura, NYC sushi chef, as saying "Even I cannot tell the difference between fresh and frozen in a blind test.”

Sushi is a unique, healthy option for consumers.  This tasty alternative encourages good health, but you decide for yourself.  Try it today!