The added sugar and low fiber content mean that sushi’s carbs are broken down quickly in your digestive system. What’s more, sushi rice is often prepared with sugar. Some studies suggest that a high intake of refined carbs and the associated rise in blood sugar levels may promote inflammation and increase your risk of diabetes and heart disease ( 29, 30, 31). The main component of sushi is white rice, which has been refined and stripped of almost all fiber, vitamins, and minerals. Sushi contains various healthy and nutrient-rich ingredients, such as fish, wasabi, seaweed, and pickled ginger. Studies further show that ginger may improve memory and help reduce nausea, muscle pain, arthritic pain, menstrual pain, and even LDL (bad) cholesterol levels ( 23, 24, 25, 26, 27, 28). In addition, it may have certain properties that help protect against bacteria and viruses ( 21, 22). Ginger is a good source of potassium, magnesium, copper, and manganese ( 20). Sweet, pickled ginger, also known as gari, is often used to cleanse your palate between different pieces of sushi. However, the levels of these compounds are probably too low to have any relevant health effects ( 18). Nori may also offer compounds that combat viruses, inflammation, and even cancer. However, one roll of sushi provides very little seaweed, which makes it unlikely to contribute much to your daily nutrient needs. What’s more, 44% of its dry weight is protein, which is comparable to high-protein plant foods like soybeans ( 16, 17). It contains many nutrients, including calcium, magnesium, phosphorus, iron, sodium, iodine, thiamine, and vitamins A, C, and E ( 15). Nori is a type of seaweed used to roll sushi. This product is unlikely to have the same nutritional properties. However, due to the wasabi plant’s scarcity, many restaurants use an imitation paste made from a combination of horseradish, mustard powder, and green dye. Research shows that these compounds may have antibacterial, anti-inflammatory, and anticancer properties ( 11, 12, 13, 14).
Wasabi is rich in beta carotene, glucosinolates, and isothiocyanates.
It is made from the grated stem of Eutrema japonicum, which belongs to the same family as cabbage, horseradish, and mustard. As its flavor is very strong, it’s only eaten in small amounts. Wasabi paste is often served alongside sushi. These fats help fight medical conditions like heart disease and stroke ( 3, 4, 5).įish is also linked to a lower risk of certain autoimmune diseases, depression, and loss of memory and vision in old age ( 6, 7, 8, 9, 10). What’s more, fish contains omega-3 fats, which your brain and body need to function optimally. In addition, it’s one of the few foods that naturally contain vitamin D ( 2). Fishįish is a good source of protein, iodine, and multiple vitamins and minerals. Sushi is often regarded as a health food because it boasts several nutrient-rich ingredients.
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