9 Surprising Health Benefits of Eating Sushi
Health Benefits of Eating Sushi? You don't have to tell me twice.
My husband and I love sushi. Our go-to date is a local Japanese restaurant, a couple of rolls, and getting to have an adult conversation (being the parents of 2 young kids, sometimes it just doesn't happen very often).
But beyond just the good taste, is sushi actually even good for you? What are the potential health benefits of eating sushi? And what are some things you should look out for that may be inhibiting the benefits? We will get into all the details of surprising health benefits, plus some fun ways to DIY sushi night (and save some money)!
Surprising Health Benefits of Sushi
If you are trying to be intentional about your diet, sushi can be an excellent choice. Everything from supporting healthy hair to bone health, heart health, and better memory-- the essential fatty acids and other nutrients in traditional sushi can be a great option. But as with all things-- there's some nuance to nutrition. On one hand, you can have a meal that offers a host of health benefits. On the other, you could be eating a meal that doesn't do you as many favors. This post will chat about both sides of the coin.
Protein Rich
Fish is an excellent source of protein. And protein is a powerhouse in your body! Not only does it help you grow and maintain muscle, but supports so many functions in the body. Here are a few:
supports a healthy immune system
encourages strong nail and hair growth
essential in muscle repair
2. Heart Supporting Omega 3’s
If you’re into seafood sushi, you’re getting high amounts of omega-3 fatty acids, especially from fatty fish like salmon, tuna, and mackerel. These fats are essential for keeping your heart in good shape and reducing the risk of heart disease. Omega-3s are the kind of healthy fats that your body needs but can't make on its own (also known as essential fats), so sushi is an easy way to get more of them into your diet.
3. May Help Brain Health and Memory
Another perk of those Omega 3’s? Reduced inflammation and better brain health! Studies have even shown improved cognitive function, memory, and recall.
4. Supports Thyroid Function
We live in a time when many people struggle with thyroid disorders. This can lead to everything from weight gain (or loss), disordered energy levels, and dysregulated metabolism. The seaweed (nori) used in many sushi rolls is packed with iodine, a mineral crucial for proper thyroid function.
5. Encourages Mindful Eating
Sushi is often an “experiential” food. This means a priority on the full experience of a sushi meal. That is why it is served with ginger- a palette cleanser- to ensure that you are noting the full flavors of the different fish and ingredients. Being mindful when eating sushi (or any meal for that matter) can help you to slow down, enjoy your meal, and become a more mindful eater.
6. Nutrient-dense ingredients
Sushi is more than just fish and rice. Seaweed, which wraps many sushi rolls, is packed with iodine (great for your thyroid gland) and vitamin C, A, and E. Plus, those veggies and other nutrient-rich ingredients tucked inside—like cucumber, avocado, fish eggs, and radish—add fiber, vitamins, and minerals. So, you're getting both balanced macronutrients (carbs, fats, and protein) and micronutrients (vitamins and minerals).
7. Good for digestion and gut health
Sushi is often served with pickled ginger and sometimes miso soup, both of which are great for digestion. These fermented foods are rich in probiotics, which help keep your gut healthy. A healthy gut is key to better digestion, a stronger immune system, and even a better mood. Plus, the wasabi and ginger that come with sushi have some natural antimicrobial properties, which can help protect against foodborne bacteria.
8. Blood sugar balancing
Unlike going out for a big bowl of pasta with a side of breadsticks, sushi is naturally pretty well-balanced in terms of the macronutrients provided. The rice is a carbohydrate, while the fish are rich in proteins and healthy fats. This combination helps to prevent those crazy blood sugar spikes (and subsequent blood sugar crashes).
9. Remove heavy metals
Did you know that nori (seaweed) can bind to heavy metals in the body and help you to eliminate them? I had no idea about this until I started researching and prepping for this post. How cool?!
Trying to Keep Sushi as Healthy as Possible? Follow these pointers.
As many possible health benefits there are with sushi, there are some ways to help support it being a healthy option. Here are some tips and pointers to help get the maximum benefit from your sushi order!
Gettin' saucey?
Many of the special rolls can come with a lot of sauce on top, or filled with cream cheese inside. And while they sure taste good, sometimes they add a lot of empty calories (calories without a lot of nutrient value). While this is fine in moderation, it is just something to be mindful of! If you are looking to keep caloric intake lower, or keep things lower in sugar, order rolls that are primarily fish, rice, and seaweed.
Tempura rolls?
I love me a good tempura roll. But I try to limit these because these crispy pieces of shrimp or veggies get a good dunk in seed oils to be fried. As I have always shared on this blog, I am all about moderation and will rarely set a hard and fast "no" to something. Seed oils are one of those things I try to avoid but do occasionally enjoy in moderation.
Raw fish risks?
Does raw fish come with risk? Sure. In some fish you have an increased risk of parasites. But this is greatly reduced when eating sushi grade fish. This helps to ensure you are getting the most fresh fish possible.
Portion sizes
portion sizes are always important to keep in mind for your health, especially if you have a goal of safe weight loss. No matter how healthy a food is, if you eat it in excess, your body will store those extra calories.
Sushi FAQ’s
I talk a lot about bioindividulatiy around here-- that just means that we are all different. And we all have unique dietary needs and lifestyle habits to support wellness. It's not a one size fits all kinda approach. So here are some common populations that have specific questions about whether sushi really is a "healthy food":
What about for pregnant women?
I'm gonna be honest-- I never followed this rule while I was pregnant. This is not medical advice whatsoever--do your own research and due diligence about fish sourcing, and risk/benefits for your personally. If you are wanting to avoid raw fish you can always stick with california rolls, avocado roll, or vegetarian rolls. You can also ask for cooked fish options to get more protein!
High blood pressure?
Sushi can be a hiiiigh sodium meal, especially if you a dunking in soy sauce or sippin' on miso soup. You can opt for a low-sodium soy sauce, but it still can be pretty significant. Again, be mindful of your sauce intake and opt for more plain sushi rolls.
DIY Sushi Night
If you are looking for a more affordable way to enjoy sushi, try an at home sushi night! My husband and I have done this a few times and have had so much fun.
Lookup a sushi grade market nearby your home to get some of your favorite fish. We have usually picked up some salmon and tuna! These markets will also have nori, sushi rice, and maybe a few of your favorite toppings.
I love making my own soy-free teriyaki sauce, and a seed-oil free spicy mayo with Primal Kitchen mayo and yellow bird sriracha!!
You really do not need a sushi kit— but having a roller mat makes it soo much easier. Here is the kit we have and have really enjoyed ☺️ It’s really simple and basic and i love that it comes with 2 mats for us to both be rolling at the same time. And it’s usually selling for less than $10 👏 It you want all the bells and whistles, this one has everyyyything you could possibly need and is less than $30! I will probably be getting something like this for a future gift for my husband since we really have been loving making sushi together :)