A Japanese dish consisting of small rolls or balls of vinegar-flavored cold cooked rice served with a garnish of raw fish, egg, or vegetables is referred to as sushi. This dish usually has some salt and sugar combined with a variety of ingredients. The styles and preparation of sushi vary widely, but the key ingredient is ‘sushi rice’. The traditionally made sushi is prepared with medium-grain white rice, however, it can be made with brown rice. Here Christine Mikstas,RD,LD, WebMD.com, reflects on the best and worst sushi for your health:
Rice Is Just the Start
“The rice is the main player here. Nutritionally speaking, brown is better than white (higher in fiber). But sushi, really, is about the other ingredients. Sashimi usually refers to sliced, raw fish — eel, octopus, tuna, salmon, swordfish — you name it. If the fish is by itself, it’s technically sashimi. But place it with vinegared rice and you have sushi.
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One of the foods highest in omega-3 fatty acids, salmon is a great choice on top of a bit of hand-pressed rice (nigiri sushi), in a roll (maki sushi), or many other ways. You have to watch the sauces and stuff, though. They can hike the fat and calories.
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Another good source of omega-3s, tuna is a popular choice for sushi, inside a roll or served on top. You have to be careful with tuna — bigeye, for example, can be high in mercury — but a serving a week is fine even for pregnant women and young children. Spicy tuna rolls? Be careful. Remember, add-ons like sauces can add fat and calories.
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Not Good: Philadelphia Roll
The Philly roll is one of those sushi inventions that may fool you into thinking it’s healthy. It’s not. A main ingredient is cream cheese, which is high in saturated fats and cholesterol and low in nutrients. Even with the healthy bits in many Philly rolls, like salmon or avocado, unless it’s made with low-fat cream cheese, it’s probably best to skip it.
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Not Good: Dragon Roll
There’s lots of sushi out there, and with a little practice, you can make your own healthy masterpieces, too. The dragon roll probably shouldn’t be in the mix. It contains unagi, or eel, which is high in protein, omega-3s, and vitamins A, B12, and D. But dragon rolls often come with a calorie-heavy sauce. Plus, unagi is endangered. Just avoid it.
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Known as saba in Japan, mackerel is another heart-healthy fish that’s high in protein, omega-3s, and other nutrients. It makes an excellent choice for sushi. But be careful: While Atlantic mackerel is on the FDA’s best choices list, king mackerel is on the list of fish to avoid because of its potentially high levels of mercury. Know what you’re getting.”
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Read More … Article Source: https://www.webmd.com/diet/ss/slideshow-best-worst-sushi-health
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