Why sushi is healthy

Some types of sushi are higher in calories: Rolls made with tempura shrimp like Dynamite rolls are higher in fat and calories because the shrimp has been deep fried.

Spider rolls have mayonnaise so they will be higher in fat and calories too. Rolls with avocado are also higher in fat, but keep in mind that avocado contains heart healthy monounsaturated fat. One concern is the high amount of mercury found in some species of fish. Women who are planning to become pregnant, who are pregnant, who are breastfeeding and young children should avoid high mercury fish which include tuna, king mackerel, swordfish, shark, tilefish, and orange roughy.

Tuna and mackerel are common at sushi restaurants. The concern is that too much mercury may damage a baby's developing brain and nervous system. Lastly, go easy on the soy sauce, especially if you have high blood pressure. One tablespoon of regular soy sauce has to milligrams of sodium — more than half of a day's worth. Light soy sauce has about 25 per cent less sodium: to milligrams per tablespoon, which is still considerable. Other healthy items at a Japanese restaurant include edamame young green soybeans , seaweed salad and green tea.

Follow Leslie Beck on Twitter: lesliebeckrd Opens in a new window. If you have a larger appetite, you may want to order a house salad easy on the dressing , a bowl of miso soup , and a side dish of edamame. Contrary, if you still want to enjoy miso soup and edamame but do not have the appetite for all the food, consider ordering two sushi rolls instead of three.

For the most part, we'd recommend sticking with a few rolls and adding in some healthy sides, but especially if you don't eat sushi often, it's OK to order whatever you're in the mood for at the time and balance it out with your meals and snacks throughout the rest of the day.

The good news is, sushi can be a part of your diet if you're trying to lose weight. Following the suggestions mentioned, such as ordering more of the traditional rolls and less of the specialty rolls, will help you from eating more calories than you need. Some restaurants also offer brown rice as an alternative to white rice. If you are managing your weight or want to eat healthier, you may want to swap the white for the brown for the fiber, which can be more satisfying and have a lesser effect on your blood sugar.

Practicing mindful eating is also key to managing weight, avoiding overeating, and gaining an extra pound or two. Listen to your body by eating slowly and savoring every bite. Related: Best Foods for Weight Loss. Yes, but you'll want to skip the seafood and egg. With more focus on plant-based foods, sushi restaurants are getting creative with their menus by offering plenty of vegan options.

There are also vegan sushi eateries sprawling in trendy neighborhoods to appeal to those who strictly eat plant-based foods. You'll find a mix of more traditional vegetable sushi rolls-think cucumber and avocado-along with newer vegan rolls. These may have several different foods in one roll, like a specialty roll, but with plant-based ingredients.

As such, these fancier vegan sushi rolls may have added sauces, which means more calories and sodium. Lastly, while some vegan sushi may use tofu or mock meat, some maybe lack it. In this case, you may want to order a side dish, such as edamame, to include some plant-based protein as part of your meal.

If you're eating strictly plant-based you may want to ask about foods that seem vegan, like miso soup, but may be made with fish sauce or broth. Sushi is a well-loved food internationally.

The combination of fish, rice, and seasonings makes sushi a perfect food part of a healthy meal pattern. Sushi can fit into almost any diet as part of a healthy way of eating. Here's What a Dietitian Says. Is Sushi Healthy? Pin FB More. Sushi roll and chopsticks on a designed background. All rights reserved. Close Sign in.

Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. So just how healthy is sushi?

And is sushi fattening? All types of fish contain protein , but only some have omega-3 fats. These healthy fats benefit your heart by reducing the risk of cardiovascular disease or blood clots. Additionally, they provide brain boosts and have anti-inflammatory properties. Mackerel is a good source of omega-3 fats, as is salmon, tuna and eel.

Sushi rolls with avocado are also good sources of monounsaturated fat, another heart-healthy fat that can reduce bad cholesterol. Pickled ginger, seaweed and wasabi contain antioxidants, or naturally occurring vitamins and minerals that provide multiple health benefits.

Opting for sushi with brown rice, a whole grain, is a health-conscious move. In contrast, regular sushi rice contains added salt and vinegar and is starchier. In addition to brown rice, avocado, seaweed salad and edamame are all good sources of soluble fiber.

Certain kinds of sushi — or sushi add-ons — are best reserved for special occasions, since they can harm your health. Unlike avocado, mayonnaise and cream cheese contain unhealthy saturated fats, which are linked to an increased risk of heart disease and the accumulation of bad cholesterol in the arteries. Fried foods are notoriously unhealthy — including tempura-battered sushi.