The Good, the Bad and the Deep-Fried Side of Your Sushi Habit

Yahoo Health

By Kristin Kirkpatrick
Photo by Rita Yang/Flickr

I am a sushi fan. I love the simplicity of sushi, the excitement of mixing various ingredients together in a tantalizing fusion and the lure of eating a cuisine that is completely foreign to my Hispanic and Polish roots. I’m not alone, either. The sushi business is booming, and trends indicate that it won’t slow down anytime soon. When I was a child, though, a night out for sushi was not the norm. For Americans, it’s a fairly new restaurant trend – and unfortunately, we Westerners have already started to change the basic sushi roll structure.

American sushi trends often divert from the super simple sushi concepts that Asian countries consume, and through our “Americanization” of sushi, a once simple roll of raw salmon and vegetables can now be tempura dipped, deep fried and topped with candy. Like any ethnic eat, however, you can have your sushi – and eat it too. You just have to know the best ways to order! Here are a few things to consider:

Opt for omega-3s. The big plus with the sushi boom is an increased consumption of omega-3 fatty acids through three sushi favorites: salmon, tuna and eel. Omega-3s are important in the diet because evidence suggests a link between consumption of omega-3s and a decreased risk of diabetes and brain abnormalities. The key to getting the good omega-3 fats and opting out of the bad saturated and trans-fat is to keep your fish roll as simple as possible. That means avoiding the “spicy” version of the tuna roll (that’s loaded with mayonnaise, by the way) or the “crispy” “tempura” salmon roll that’s deep fried and loaded with calories.

Read: Healthy Substitutes for Mayonnaise

When given the choice, choose brown rice over white rice. One of the most unhealthy aspects of sushi dining is the huge amount of white rice you consume when you order a few rolls. Although all carbohydrates increase your insulin and blood sugar levels, white rice happens to be one of the worst boosters of any carbohydrate because it increases the risk of Type 2 diabetes. Want to do the exact opposite? Go for brown rice in your sushi roll instead. Whole-grain brown rice is also higher in fiber than white rice, meaning it will make you fuller, quicker – and that means less rolls and less calories when you’re on your sushi binge. Don’t want rice at all? Try sashimi. It’s a piece of raw fish served without the rice.

Like a little healthy kick? Welcome wasabi to your meal! Wasabi, a Japanese horseradish, is known for its strong “clear out your sinuses” kick. Beyond Wasabi’s hotness, though, is a whole host of health benefits. Studies have shown a connection between wasabi consumption and reduction of risk of certain cancers, reduction in the risk of heart attack and stroke through reduced platelet aggregation, and antibacterial benefits related to reduction of Helicobacter pylori bacteria.

Cleanse your palate (and your gut) with pickled ginger. A little bit goes a long way! Pickled ginger served with sushi is traditionally used to cleanse the palate before and after the meal, but this sushi staple may also help to fight against the flu bug. A 2013 study found that pickled ginger rivaled other “superfoods” by having the ability to boost immune function in mice that had been exposed to a flu virus.

Related: A Primer on Pickling

Load up on the veggies! It’s hard to get a sushi roll that’s void of some sort of vegetable, and since Americans aren’t eating enough veggies, this is another big plus for sushi lovers. Feeling adventurous? Try a sushi night that’s totally plant-based by opting for rolls that boast tofu as your protein source, and veggies such as mushrooms and carrots.

When eating sushi, do as the Japanese do. That means learning how to eat with chopsticks. Using chopsticks to eat your meal may help you to slow down and really taste your food. Since eating too much sushi can put you at risk for weight gain, this simple tactic may be your best friend at the sushi table.

Related: What You Need to Know About the Traditional Asian Diet

Like any global cuisine, there’s a downside to sushi as well. Here are the top sushi pitfalls to avoid:

Watch out for mercury. Some of the most popular sushi fishes happen to be the highest in mercury. If you’re pregnant, thinking about getting pregnant, nursing or under 6-years-old, you need to pay extra attention to mercury levels in fish due to the effects mercury may have on your health or the health of your child.

The highest levels of mercury are found in shark, tuna, marlin and swordfish. The fish with lower mercury levels are generally safer and include salmon, crab, eel and carp. It’s important to note that the 2010 Dietary Guidelines for Americans point out that the healthy benefits of consuming omega-3 rich fish outweigh the risk of mercury consumption.

Be more “Eastern” and less “Western” in your sushi experience. Be aware of ingredients and toppings that are not generally part of the Japanese culture. This includes items such as mayonnaise, cream cheese and sugar-laden sauces that add a lot of unneeded calories and fat to the meal. As mentioned earlier, avoid rolls with names that involve “spicy” – which usually implies the use of mayonnaise or “crunchy” or “tempura,” which implies that something has been fried.

Related: 10 Tips for Ordering Healthy Sushi

Skimp on the soy sauce. Due to the sky-high sodium content in soy sauce, individuals who have high blood pressure or are salt sensitive should watch their intake of this condiment – even the lower-in-sodium versions. Plenty of research has taught us that too much salt is not good for us. Soy sauce contains, on average, 1,006 milligrams of sodium per serving, which is close to the lower limit for sodium daily. Lower sodium variations can be found that contain 25 percent less than regular soy sauce, but you should still err on the side of caution when applying the sauce to your meal. Besides the sodium content, soy sauce does not offer any nutritional value. It has negligible amounts of vitamins and minerals (except sodium, of course!).

Be choosy if you’re gluten-free Since rolls like the California roll are often made with artificial crab meat (a gluten containing meat), they aren’t a good choice for gluten-free diners. Additionally, you should request gluten-free soy sauce or bring your own to ensure that you’re truly getting a gluten-free experience. Beware the seaweed salad, however, as it’s made with soy sauce and may not be gluten free. Finally, ask your server if the chefs roll their rice or dip their seaweed in soy sauce – a common trend at restaurants that adds gluten to the meal.

Here’s a breakdown of rolls that follows some of the highs and lows we’ve already covered:

Healthy Sushi Choices:

  • Include mostly vegetables

  • Low in mercury

  • Always in a portion-controlled manner

Some common healthy rolls include:

  • California Roll (beware if you’re on a gluten-free diet)

  • Rainbow Roll

  • Alaska Roll

  • Tuna Roll or Mackerel Roll (not both since both are high in mercury)

  • Avocado roll (vegetarian)

Avoid or Consume Less Often:

  • Anything with “spicy” in the name

  • Sugary sauces (often found on eel and avocado rolls)

  • Tempura (AKA deep fried)

  • Spicy Tuna Roll

  • Philadelphia Roll

  • Shrimp Tempura Roll

With these tools, and your chopsticks in hand, your sushi experience can now be on that you don’t regret the morning after!