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The good, the bad and the secret salt traps","keywords":"Healthy eating, Dietitian’s guide, Japanese, Sushi","author":{"@type":"Person","name":"Emily Craig"},"mainEntityOfPage":{"@id":"https://www.watoday.com.au/goodfood/tips-and-advice/is-sushi-actually-healthy-the-good-the-bad-and-the-secret-salt-traps-20241011-p5khnd.html","@type":"WebPage"},"image":{"@type":"ImageObject","height":"1322.6666666666665","url":"https://static.ffx.io/images/$zoom_0.19588093375065205%2C$multiply_0.7025%2C$ratio_1.777778%2C$width_1059%2C$x_213%2C$y_210/t_crop_custom/q_86%2Cf_auto/c56b792b0d1444f177ce79c187faa48d08c4cb77","width":"744"},"isAccessibleForFree":false,"publisher":{"@type":"NewsMediaOrganization","name":"WAtoday Good Food","logo":{"@type":"ImageObject","height":"72","url":"https://www.watoday.com.au/metro-assets/goodfood.png","width":"345"},"url":"https://www.watoday.com.au/goodfood"},"isPartOf":{"@type":["CreativeWork","Product"],"name":"WAtoday Good Food","productID":"watoday.com.au:webonly"}}</script><script type="application/ld+json">{"@context":"https://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","item":{"@id":"https://www.watoday.com.au/goodfood","name":"Home"},"position":1},{"@type":"ListItem","item":{"@id":"https://www.watoday.com.au/goodfood/tips-and-advice","name":"Tips & advice"},"position":2},{"@type":"ListItem","item":{"@id":"https://www.watoday.com.au/goodfood/topic/healthy-eating-6g1v","name":"Healthy eating"},"position":3}]}</script><div data-testid="ad-sticky-container" class="sc-8e0bad8e-0 fggAGB"><div class="container"><div class="sc-54c4a04e-0 fpcqoR adWrapper noPrint sc-1c01c11e-0 jIDFSg" data-testid="ad"><div class="sc-54c4a04e-1 epCboS"></div><small class="sc-54c4a04e-2 hVAhMy">Advertisement</small></div></div></div><header class="sc-e0e5568e-0 dNrcLE"><div class="sc-6b09d19a-0 leSglb noPrint "><a href="/goodfood/tips-and-advice" class="sc-5253e565-11 sc-6b09d19a-2 iczfBg duMJfm">Tips & advice</a><a href="/goodfood/topic/healthy-eating-6g1v" class="sc-5253e565-11 sc-6b09d19a-2 iczfBg fWnCyI">Healthy eating</a></div><h1 class="sc-e0e5568e-1 dTmmQc">Is sushi actually healthy? The good, the bad and the secret salt traps</h1><p data-testid="article-intro" class="sc-e0e5568e-2 bTktTL">Consisting of mostly fish and vegetables, sushi can seem like a healthy meal option – but watch out for the soy sauce.</p><div class="sc-1da33121-0 djsVGM"><div data-testid="article-author" class="sc-1da33121-1 kqGknt"><div><span class="sc-1da33121-3 cUMhDw">Emily Craig</span><p data-testid="article-datetime" class="sc-1da33121-4 iyjeEU"><time data-testid="storytile-timestamp" dateTime="2024-10-13T21:00:00+08:00">October 13, 2024</time></p></div></div><div class="sc-1da33121-5 dDFKwf noPrint" data-testid="article-actions"><div class="sc-1da33121-6 dqNmHJ"><div class="sc-cc955f69-0 bSBcHU"><button aria-checked="false" aria-label="Save article to read later" role="switch" type="button" class="sc-cc955f69-1 llblJV"><svg fill="none" height="24" stroke="currentColor" stroke-width="1.5" viewBox="0 0 24 24" width="24" xmlns="http://www.w3.org/2000/svg" class="sc-37ae8458-0 bShwMW"><path d="M5.75 4C5.75 3.86193 5.86193 3.75 6 3.75H18C18.1381 3.75 18.25 3.86193 18.25 4L18.25 19.7709L12.8004 16.9682C12.2981 16.7099 11.7019 16.7099 11.1996 16.9682L5.75 19.7709L5.75 4Z"></path></svg><span class="sc-cc955f69-2 huPHkX">Save</span></button><div aria-hidden="true" class="sc-13c8dc5a-0 hEjQGj" role="tooltip"><button type="button" class="sc-37ae8458-1 aHKjJ">Log in</button>, <a href="https://watoday.myfairfax.com.au/channel/cWvEleexy48f-PI5-jlBnw/members/signups/new?callback_uri=%2Fgoodfood%2Ftips-and-advice%2Fis-sushi-actually-healthy-the-good-the-bad-and-the-secret-salt-traps-20241011-p5khnd.html" class="sc-5253e565-11 sc-37ae8458-5 iczfBg bAxagq">register</a> or<!-- --> <a href="https://subscribe.watoday.com.au/?promote_channel=HI_HL_GNL" class="sc-5253e565-11 sc-37ae8458-5 iczfBg bAxagq">subscribe</a> to save recipes for later.</div><div aria-hidden="true" class="sc-13c8dc5a-0 hEjQGj sc-37ae8458-3 jRZUoh" role="tooltip"><p class="sc-37ae8458-4 hRXiyX">You have reached your maximum number of saved items.</p><p>Remove items from your <a href="/goodfood/saved" class="sc-5253e565-11 sc-37ae8458-2 iczfBg OqYYh">saved list</a> to add more.</p></div><div aria-hidden="true" class="sc-13c8dc5a-0 enjNLI sc-604ab955-0 kFsJZj" role="tooltip"><p class="sc-604ab955-1 bkcRSz">Save this article for later</p><p class="sc-604ab955-2 euASXg">Add articles to your saved list and come back to them anytime.</p><button type="button" class="sc-5253e565-0 sc-5253e565-6 sc-604ab955-3 clhnVQ dXpZhL gOefEG">Got it</button></div></div><div class="sc-1da33121-7 dhWbGd"></div><div class="sc-cc955f69-0 bSBcHU"><button aria-controls="shareMenu" aria-expanded="false" aria-label="Share this content" data-ffx-event-action="cta click" data-ffx-event-attribute="article top" data-ffx-event-category="share content" data-ffx-event-label="share article" data-ffx-event-value="0" data-ffx-hittype="event" role="listbox" type="button" class="sc-cc955f69-1 llblJV"><svg height="24" fill="none" viewBox="0 0 24 24" width="24" xmlns="http://www.w3.org/2000/svg"><path d="M14 16.1961L20 11L14 5.80383V8.99999C7 8.99999 4 15 4 19C6 15 10 13 14 13V16.1961Z" fill="#0A1633"></path></svg><span class="sc-cc955f69-2 huPHkX">Share</span></button></div></div></div></div><div class="noPrint article" id="meter-prompt-piano-id"></div></header><div class="sc-ba3b934f-0 jwfccj"><div data-testid="beyondwords-accordion-content" class="sc-ba3b934f-2 cezePF"><div data-testid="beyondwords-player-container" class="sc-ba3b934f-6 kkWxpr"><div id="beyondwords-player"></div></div></div></div><div class="sc-4adf058a-0 eYjtxP"><p>Forget ham and cheese or egg mayo sandwiches, sushi is now a lunchtime staple with its dizzying array of omega-3-rich raw fish, seaweed and fresh and pickled vegetables. A veritable health powerhouse in neat packaging, you might think. But is it actually any good for us? </p><figure class="sc-f6696da4-1 gQNkmX"><div class="sc-7e695d1d-0 dtxwlC"><picture><source media="(min-width: 1000px)" srcSet="https://static.ffx.io/images/$zoom_0.3782%2C$multiply_0.9841%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_86%2Cf_auto/ba393a10a91bdb987e054cc9fb19ec375c965537, https://static.ffx.io/images/$zoom_0.3782%2C$multiply_1.9683%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_62%2Cf_auto/ba393a10a91bdb987e054cc9fb19ec375c965537 2x"/><source media="(min-width: 750px)" srcSet="https://static.ffx.io/images/$zoom_0.3782%2C$multiply_1.0159%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_86%2Cf_auto/ba393a10a91bdb987e054cc9fb19ec375c965537, https://static.ffx.io/images/$zoom_0.3782%2C$multiply_2.0317%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_62%2Cf_auto/ba393a10a91bdb987e054cc9fb19ec375c965537 2x"/><img alt="Sushi is a popular lunch option. But how healthy is it really?" loading="lazy" src="https://static.ffx.io/images/$zoom_0.3782%2C$multiply_0.7725%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_86%2Cf_auto/ba393a10a91bdb987e054cc9fb19ec375c965537" srcSet="https://static.ffx.io/images/$zoom_0.3782%2C$multiply_0.7725%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_86%2Cf_auto/ba393a10a91bdb987e054cc9fb19ec375c965537, https://static.ffx.io/images/$zoom_0.3782%2C$multiply_1.545%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_62%2Cf_auto/ba393a10a91bdb987e054cc9fb19ec375c965537 2x" class="sc-7e695d1d-1 hYigVs"/></picture></div><figcaption class="sc-f6696da4-0 eqmGX" data-testid="figure-caption"><span>Sushi is a popular lunch option. But how healthy is it really?</span><cite class="sc-f6696da4-2 jZQpUD"><span class="sc-f6696da4-3 hfVqIl">Supplied</span></cite></figcaption></figure><p><strong>What does sushi contain?</strong></p><p>Sushi typically refers to raw fish, such as salmon or tuna, and sushi rice that is wrapped in a sheet of dried seaweed called nori.</p><p>It may also be filled with slices of omelette or fresh crunchy vegetables (such as cucumber, avocado or pepper) and topped with salmon roe or sesame seeds. </p></div><div class="container"><div class="sc-54c4a04e-0 fgyoRe adWrapper noPrint sc-8081bea6-3 fFvzwl" data-testid="ad"><div class="sc-54c4a04e-1 epCboS"></div><small class="sc-54c4a04e-2 hVAhMy">Advertisement</small></div></div><div class="sc-4adf058a-0 eYjtxP"><p>Soy sauce, ponzu sauce, teriyaki sauce or sriracha mayonnaise are some common accompaniments, as are pickled ginger and wasabi paste.</p><div data-testid="embed-callout" class="sc-915c5cc1-0 dQjdhD"><h3 class="sc-915c5cc1-1 fuHVBU">Five common types of sushi </h3><div class="sc-915c5cc1-2 dQpeGq"> <ul><li>Maki is raw fish, rice and vegetables which is encased in seaweed and rolled into a long cylindrical piece that is then sliced.</li><li>Hosomaki are small pieces of maki with just one filing, while chumaki are larger pieces that usually contain two to three fillings.</li><li>Temaki is similar to maki but these are individually rolled into a cone shape.</li><li>Nigiri refers to a thin slice of raw fish on top of sushi rice. </li><li>Sashimi is simply a very thin slice of raw fish.</li></ul> </div></div><p><strong>What are the health benefits? </strong></p><p>“Fish – especially oily fish – are one of our richest dietary sources of omega-3 fatty acids,” says Dr Sarah Brewer, a nutritionist and author.</p><p>Omega-3s are a type of fat that help keep the heart healthy. “They are commonly lacking in the diet but they are vital for health, promoting heart health and brain function and reducing inflammation,” says Kim Pearson, a nutritionist. </p></div><div class="container"><div class="sc-54c4a04e-0 fgyoRe adWrapper noPrint sc-8081bea6-3 fFvzwl" data-testid="ad"><div class="sc-54c4a04e-1 epCboS"></div><small class="sc-54c4a04e-2 hVAhMy">Advertisement</small></div></div><div class="sc-4adf058a-0 eYjtxP"><p>“Fish is also an excellent source of high quality protein, required for muscle repair and promoting stable energy levels,” she says. </p><figure class="sc-f6696da4-1 gQNkmX"><div class="sc-7e695d1d-0 dtxwlC"><picture><source media="(min-width: 1000px)" srcSet="https://static.ffx.io/images/$zoom_0.378%2C$multiply_0.9841%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_1/t_crop_custom/q_86%2Cf_auto/79b78ab39dc9c9809233b0a781d942dd60b83371, https://static.ffx.io/images/$zoom_0.378%2C$multiply_1.9683%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_1/t_crop_custom/q_62%2Cf_auto/79b78ab39dc9c9809233b0a781d942dd60b83371 2x"/><source media="(min-width: 750px)" srcSet="https://static.ffx.io/images/$zoom_0.378%2C$multiply_1.0159%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_1/t_crop_custom/q_86%2Cf_auto/79b78ab39dc9c9809233b0a781d942dd60b83371, https://static.ffx.io/images/$zoom_0.378%2C$multiply_2.0317%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_1/t_crop_custom/q_62%2Cf_auto/79b78ab39dc9c9809233b0a781d942dd60b83371 2x"/><img alt="Nigiri sushi." loading="lazy" src="https://static.ffx.io/images/$zoom_0.378%2C$multiply_0.7725%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_1/t_crop_custom/q_86%2Cf_auto/79b78ab39dc9c9809233b0a781d942dd60b83371" srcSet="https://static.ffx.io/images/$zoom_0.378%2C$multiply_0.7725%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_1/t_crop_custom/q_86%2Cf_auto/79b78ab39dc9c9809233b0a781d942dd60b83371, https://static.ffx.io/images/$zoom_0.378%2C$multiply_1.545%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_1/t_crop_custom/q_62%2Cf_auto/79b78ab39dc9c9809233b0a781d942dd60b83371 2x" class="sc-7e695d1d-1 hYigVs"/></picture></div><figcaption class="sc-f6696da4-0 eqmGX" data-testid="figure-caption"><span>Nigiri sushi.</span><cite class="sc-f6696da4-2 jZQpUD"><span class="sc-f6696da4-3 hfVqIl">iStock</span></cite></figcaption></figure><p><strong>Sushi contains a range of vitamins and minerals</strong></p><p>Fish and pickled ginger are good sources of potassium, which controls the balance of fluid in the body and supports heart health. The fish will also provide magnesium (turns food we eat into energy), selenium (supports the immune system) and B vitamins (vital for brain and heart health).</p><aside data-testid="related-story" class="sc-19c0b090-0 iHphBG"><div class="sc-6f4f1d46-0 dJzkXj" data-an-position="1" data-testid="story-tile"><figure class="sc-8825a2fb-0 jpvxIf"><a class="sc-cba76dee-0 oQxeF" href="/goodfood/tips-and-advice/recipetin-eats-stepbystep-guide-to-making-sushi-rolls-20220401-h22uaw.html" tabindex="-1"><div class="sc-7e695d1d-0 dtxwlC"><picture><source media="(min-width: 750px)" srcSet="https://static.ffx.io/images/$zoom_1%2C$multiply_0.1213%2C$ratio_1.5%2C$width_1385%2C$x_24%2C$y_108/t_crop_custom/q_86%2Cf_auto/741067d515eefe28cd9634e8a3817c134c19d3b0, https://static.ffx.io/images/$zoom_1%2C$multiply_0.2426%2C$ratio_1.5%2C$width_1385%2C$x_24%2C$y_108/t_crop_custom/q_62%2Cf_auto/741067d515eefe28cd9634e8a3817c134c19d3b0 2x"/><img alt="That's how we roll: RecipeTin shares five fillings for sushi hand rolls." loading="lazy" src="https://static.ffx.io/images/w_96%2Ch_96%2Cc_fill%2Cg_auto:faces/q_86%2Cf_auto/741c91c95328234919e4cd659ce2f8dedbceee5d" srcSet="https://static.ffx.io/images/w_96%2Ch_96%2Cc_fill%2Cg_auto:faces/q_86%2Cf_auto/741c91c95328234919e4cd659ce2f8dedbceee5d, https://static.ffx.io/images/w_192%2Ch_192%2Cc_fill%2Cg_auto:faces/q_62%2Cf_auto/741c91c95328234919e4cd659ce2f8dedbceee5d 2x" class="sc-7e695d1d-1 eOOgRW"/></picture></div></a></figure><div class="sc-6f4f1d46-1 dQpcCa"><h3 class="sc-6f4f1d46-2 SlwOS"><a class="sc-cba76dee-0 oQxeF" href="/goodfood/tips-and-advice/recipetin-eats-stepbystep-guide-to-making-sushi-rolls-20220401-h22uaw.html">RecipeTin Eats' step-by-step guide to making sushi rolls</a></h3></div></div></aside></div><div class="container"><div class="sc-54c4a04e-0 fgyoRe adWrapper noPrint sc-8081bea6-3 fFvzwl" data-testid="ad"><div class="sc-54c4a04e-1 epCboS"></div><small class="sc-54c4a04e-2 hVAhMy">Advertisement</small></div></div><div class="sc-4adf058a-0 eYjtxP"><p>“The seaweed (nori) used to wrap sushi contains key micronutrients like iodine and vitamin C,” as well as vitamin A (strengthens immune health) and E (maintains skin and eye health), says Pearson. Iodine helps the body make thyroid hormones, which keep our cells healthy, while vitamin C maintains healthy skin, blood vessels and bones. </p><figure class="sc-f6696da4-1 gQNkmX"><div class="sc-7e695d1d-0 dtxwlC"><picture><source media="(min-width: 1000px)" srcSet="https://static.ffx.io/images/$zoom_0.10271739130434783%2C$multiply_0.9841%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_86%2Cf_auto/f12c1b5c25d719640b89390844a5100c297675aa, https://static.ffx.io/images/$zoom_0.10271739130434783%2C$multiply_1.9683%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_62%2Cf_auto/f12c1b5c25d719640b89390844a5100c297675aa 2x"/><source media="(min-width: 750px)" srcSet="https://static.ffx.io/images/$zoom_0.10271739130434783%2C$multiply_1.0159%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_86%2Cf_auto/f12c1b5c25d719640b89390844a5100c297675aa, https://static.ffx.io/images/$zoom_0.10271739130434783%2C$multiply_2.0317%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_62%2Cf_auto/f12c1b5c25d719640b89390844a5100c297675aa 2x"/><img alt="Sushi rolls " loading="lazy" src="https://static.ffx.io/images/$zoom_0.10271739130434783%2C$multiply_0.7725%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_86%2Cf_auto/f12c1b5c25d719640b89390844a5100c297675aa" srcSet="https://static.ffx.io/images/$zoom_0.10271739130434783%2C$multiply_0.7725%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_86%2Cf_auto/f12c1b5c25d719640b89390844a5100c297675aa, https://static.ffx.io/images/$zoom_0.10271739130434783%2C$multiply_1.545%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_62%2Cf_auto/f12c1b5c25d719640b89390844a5100c297675aa 2x" class="sc-7e695d1d-1 hYigVs"/></picture></div><figcaption class="sc-f6696da4-0 eqmGX" data-testid="figure-caption"><span>Sushi rolls </span><cite class="sc-f6696da4-2 jZQpUD"><span class="sc-f6696da4-3 hfVqIl">Supplied</span></cite></figcaption></figure><p><strong>Wasabi may protect against illness</strong></p><p>Wasabi is a spicy Japanese root vegetable, similar to horseradish, that is often served as a paste with sushi. Its hot taste is a result of a compound called glucosinolates, which are thought to have anti-inflammatory and anti-cancer properties.</p><p>While a high-glucosinolate diet is linked to lower rates of chronic diseases, the level present in a small serving of wasabi alongside sushi won’t have a significant effect, Dr Brewer notes.</p></div><div class="container"><div class="sc-54c4a04e-0 fgyoRe adWrapper noPrint sc-8081bea6-3 fFvzwl" data-testid="ad"><div class="sc-54c4a04e-1 epCboS"></div><small class="sc-54c4a04e-2 hVAhMy">Advertisement</small></div></div><div class="sc-4adf058a-0 eYjtxP"><p><strong>Pickled ginger benefits gut health</strong></p><p>“Pickled ginger, often served with sushi, is a fermented food, beneficial for gut health,” says Pearson. Eating fermented food has been found to increase the diversity of microbes living in our gut (which has been linked to better overall health) and reduce inflammation.</p><p>“Ginger also has known anti-inflammatory and antimicrobial benefits,” she adds.</p><p><strong>Can it have a negative effect on your health?</strong></p><p>Sushi rice can spike blood sugar. Each 100g serving of sushi rice contains 80g of carbohydrates, which can trigger a spike in blood sugar, explains Brewer. Sugar is also usually added to the rice, along with rice wine vinegar and salt, to make it stickier and sweeter, she adds.</p></div><div class="container"><div class="sc-54c4a04e-0 fgyoRe adWrapper noPrint sc-8081bea6-3 fFvzwl" data-testid="ad"><div class="sc-54c4a04e-1 epCboS"></div><small class="sc-54c4a04e-2 hVAhMy">Advertisement</small></div></div><div class="sc-4adf058a-0 eYjtxP"><figure class="sc-f6696da4-1 gQNkmX"><div class="sc-7e695d1d-0 dtxwlC"><picture><source media="(min-width: 1000px)" srcSet="https://static.ffx.io/images/$zoom_0.10271739130434783%2C$multiply_0.9841%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_86%2Cf_auto/6bf48b7b4ef311c9a765858761499e638c1636e6, https://static.ffx.io/images/$zoom_0.10271739130434783%2C$multiply_1.9683%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_62%2Cf_auto/6bf48b7b4ef311c9a765858761499e638c1636e6 2x"/><source media="(min-width: 750px)" srcSet="https://static.ffx.io/images/$zoom_0.10271739130434783%2C$multiply_1.0159%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_86%2Cf_auto/6bf48b7b4ef311c9a765858761499e638c1636e6, https://static.ffx.io/images/$zoom_0.10271739130434783%2C$multiply_2.0317%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_62%2Cf_auto/6bf48b7b4ef311c9a765858761499e638c1636e6 2x"/><img alt="Beware of soy sauce’s high salt content." loading="lazy" src="https://static.ffx.io/images/$zoom_0.10271739130434783%2C$multiply_0.7725%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_86%2Cf_auto/6bf48b7b4ef311c9a765858761499e638c1636e6" srcSet="https://static.ffx.io/images/$zoom_0.10271739130434783%2C$multiply_0.7725%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_86%2Cf_auto/6bf48b7b4ef311c9a765858761499e638c1636e6, https://static.ffx.io/images/$zoom_0.10271739130434783%2C$multiply_1.545%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_62%2Cf_auto/6bf48b7b4ef311c9a765858761499e638c1636e6 2x" class="sc-7e695d1d-1 hYigVs"/></picture></div><figcaption class="sc-f6696da4-0 eqmGX" data-testid="figure-caption"><span>Beware of soy sauce’s high salt content.</span><cite class="sc-f6696da4-2 jZQpUD"><span class="sc-f6696da4-3 hfVqIl">Supplied</span></cite></figcaption></figure><p><strong>Soy sauce is high in salt</strong></p><p>Soy sauce is a staple dip served with sushi but a single tablespoon contains 2.4g of salt. For context, adults are advised to have no more than 6g per day, with less being better. Eating too much salt can cause high blood pressure, which increases the risks of heart attacks and strokes.</p><p><strong>Oily fish can contain pollutants</strong></p><p>Sushi typically contains oily fish, such as salmon, which tends to have higher levels of pollutants than other types of fish.</p></div><div class="container"><div class="sc-54c4a04e-0 fgyoRe adWrapper noPrint sc-8081bea6-3 fFvzwl" data-testid="ad"><div class="sc-54c4a04e-1 epCboS"></div><small class="sc-54c4a04e-2 hVAhMy">Advertisement</small></div></div><div class="sc-4adf058a-0 eYjtxP"><p>These include mercury, polychlorinated biphenyls (PCBs) and heavy metals, Dr Brewer explains. “These can build up in the body,” and, for women, she adds this may also affect the development of a baby in the future.</p><p>As a result, girls and women who want to have children at some point are told to limit themselves to two portions per week (280g in total). Pregnant and breastfeeding women may want to avoid eating raw fish completely, Dr Brewer adds. </p><p>However, boys, men and women past reproductive age can eat up to four portions of oily fish per week, she notes.</p><p><strong>How much should you include in your diet?</strong></p><p>“Sushi can be included as part of a healthy, varied diet, but like everything, too much is not good,” explains Brewer. “Guidelines recommend aiming to eat at least two portions of fish a week of which one is oily. A portion is around 140g.”</p></div><div class="container"><div class="sc-54c4a04e-0 fgyoRe adWrapper noPrint sc-8081bea6-3 fFvzwl" data-testid="ad"><div class="sc-54c4a04e-1 epCboS"></div><small class="sc-54c4a04e-2 hVAhMy">Advertisement</small></div></div><div class="sc-4adf058a-0 eYjtxP"><p>A serving of sushi, around six to 10 pieces, usually does not contain 140g of fish, however, so sushi fans may be able to have more than two portions per week.</p><p><strong>How much salt does sushi contain?</strong></p><p>Eight pieces of a spicy tuna roll can provide 2.3g of salt, which is more than a third of the recommended daily intake, Dr Brewer says. This figure increases if you add soy sauce (2.4g per tablespoon), wasabi (0.3g per teaspoon) and pickled ginger (0.2g per tablespoon).</p><figure class="sc-f6696da4-1 gQNkmX"><div class="sc-7e695d1d-0 dtxwlC"><picture><source media="(min-width: 1000px)" srcSet="https://static.ffx.io/images/$zoom_0.18940248027057496%2C$multiply_0.9841%2C$ratio_1.5%2C$width_756%2C$x_1%2C$y_0/t_crop_custom/q_86%2Cf_auto/de56336afbd28579887d0b4f7907c7b5bd4710db, https://static.ffx.io/images/$zoom_0.18940248027057496%2C$multiply_1.9683%2C$ratio_1.5%2C$width_756%2C$x_1%2C$y_0/t_crop_custom/q_62%2Cf_auto/de56336afbd28579887d0b4f7907c7b5bd4710db 2x"/><source media="(min-width: 750px)" srcSet="https://static.ffx.io/images/$zoom_0.18940248027057496%2C$multiply_1.0159%2C$ratio_1.5%2C$width_756%2C$x_1%2C$y_0/t_crop_custom/q_86%2Cf_auto/de56336afbd28579887d0b4f7907c7b5bd4710db, https://static.ffx.io/images/$zoom_0.18940248027057496%2C$multiply_2.0317%2C$ratio_1.5%2C$width_756%2C$x_1%2C$y_0/t_crop_custom/q_62%2Cf_auto/de56336afbd28579887d0b4f7907c7b5bd4710db 2x"/><img alt="Salmon avocado rolls are a healthier option." loading="lazy" src="https://static.ffx.io/images/$zoom_0.18940248027057496%2C$multiply_0.7725%2C$ratio_1.5%2C$width_756%2C$x_1%2C$y_0/t_crop_custom/q_86%2Cf_auto/de56336afbd28579887d0b4f7907c7b5bd4710db" srcSet="https://static.ffx.io/images/$zoom_0.18940248027057496%2C$multiply_0.7725%2C$ratio_1.5%2C$width_756%2C$x_1%2C$y_0/t_crop_custom/q_86%2Cf_auto/de56336afbd28579887d0b4f7907c7b5bd4710db, https://static.ffx.io/images/$zoom_0.18940248027057496%2C$multiply_1.545%2C$ratio_1.5%2C$width_756%2C$x_1%2C$y_0/t_crop_custom/q_62%2Cf_auto/de56336afbd28579887d0b4f7907c7b5bd4710db 2x" class="sc-7e695d1d-1 hYigVs"/></picture></div><figcaption class="sc-f6696da4-0 eqmGX" data-testid="figure-caption"><span>Salmon avocado rolls are a healthier option.</span><cite class="sc-f6696da4-2 jZQpUD"><span class="sc-f6696da4-3 hfVqIl">Flavio Brancaleone</span></cite></figcaption></figure><h2>W<strong>hat are the healthiest sushi options?</strong></h2></div><div class="container"><div class="sc-54c4a04e-0 fgyoRe adWrapper noPrint sc-8081bea6-3 fFvzwl" data-testid="ad"><div class="sc-54c4a04e-1 epCboS"></div><small class="sc-54c4a04e-2 hVAhMy">Advertisement</small></div></div><div class="sc-4adf058a-0 eYjtxP"><p><strong>Sashimi</strong></p><p>“Sashimi is a low-carb, high-protein option rich in omega-3 fatty acids,” says Pearson. For example, a portion of salmon sashimi contains just 252 calories and 37g of carbohydrates, while packing in 12g of protein.</p><p><strong>Seaweed salad</strong></p><p>Seaweed salad is low in calories and high in protein. “Seaweed salad also provides iodine, fibre, and antioxidants, making it a light and nutritious side dish,” says Pearson.</p><p><strong>Salmon and avocado rolls</strong></p></div><div class="container"><div class="sc-54c4a04e-0 fgyoRe adWrapper noPrint sc-8081bea6-3 fFvzwl" data-testid="ad"><div class="sc-54c4a04e-1 epCboS"></div><small class="sc-54c4a04e-2 hVAhMy">Advertisement</small></div></div><div class="sc-4adf058a-0 eYjtxP"><p>“Salmon and avocado rolls offer a balance of protein from the fish and healthy fats from the avocado, making them a more filling and nutrient dense alternative to more rice-heavy options,” Pearson explains. </p><figure class="sc-f6696da4-1 gQNkmX"><div class="sc-7e695d1d-0 dtxwlC"><picture><source media="(min-width: 1000px)" srcSet="https://static.ffx.io/images/$zoom_0.0951%2C$multiply_0.9841%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_86%2Cf_auto/c56b792b0d1444f177ce79c187faa48d08c4cb77, https://static.ffx.io/images/$zoom_0.0951%2C$multiply_1.9683%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_62%2Cf_auto/c56b792b0d1444f177ce79c187faa48d08c4cb77 2x"/><source media="(min-width: 750px)" srcSet="https://static.ffx.io/images/$zoom_0.0951%2C$multiply_1.0159%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_86%2Cf_auto/c56b792b0d1444f177ce79c187faa48d08c4cb77, https://static.ffx.io/images/$zoom_0.0951%2C$multiply_2.0317%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_62%2Cf_auto/c56b792b0d1444f177ce79c187faa48d08c4cb77 2x"/><img alt=" " loading="lazy" src="https://static.ffx.io/images/$zoom_0.0951%2C$multiply_0.7725%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_86%2Cf_auto/c56b792b0d1444f177ce79c187faa48d08c4cb77" srcSet="https://static.ffx.io/images/$zoom_0.0951%2C$multiply_0.7725%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_86%2Cf_auto/c56b792b0d1444f177ce79c187faa48d08c4cb77, https://static.ffx.io/images/$zoom_0.0951%2C$multiply_1.545%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_0/t_crop_custom/q_62%2Cf_auto/c56b792b0d1444f177ce79c187faa48d08c4cb77 2x" class="sc-7e695d1d-1 hYigVs"/></picture></div><figcaption class="sc-f6696da4-0 eqmGX" data-testid="figure-caption"><span> </span><cite class="sc-f6696da4-2 gVjFsr">Photo: <span class="sc-f6696da4-3 hfVqIl">iStock</span></cite></figcaption></figure><h2><strong>What are some of the unhealthiest sushi options?</strong></h2><p><strong>Tempura rolls</strong></p><p>“Tempura rolls contain deep-fried ingredients like tempura prawns or vegetables,” says Pearson. “The frying process means they contain refined seed oils heated to high temperatures which promote inflammation.” </p></div><div class="container"><div class="sc-54c4a04e-0 fgyoRe adWrapper noPrint sc-8081bea6-3 fFvzwl" data-testid="ad"><div class="sc-54c4a04e-1 epCboS"></div><small class="sc-54c4a04e-2 hVAhMy">Advertisement</small></div></div><div class="sc-4adf058a-0 eYjtxP"><p><strong>Spicy sushi rolls</strong></p><p>“Spicy rolls with mayo contain mayonnaise-based sauces, which are made from refined, inflammatory oils,” Pearson says. </p><p><strong>Crispy onion rolls</strong></p><p>“Crispy onion rolls are often topped with mayonnaise and fried crispy onions, making them a less healthy choice compared to simpler rolls,” says Pearson. </p><p>“These options are better kept for an occasional treat, rather than a daily lunch,” she adds.</p></div><div class="container"><div class="sc-54c4a04e-0 fgyoRe adWrapper noPrint sc-8081bea6-3 fFvzwl" data-testid="ad"><div class="sc-54c4a04e-1 epCboS"></div><small class="sc-54c4a04e-2 hVAhMy">Advertisement</small></div></div><div class="sc-4adf058a-0 eYjtxP"><h2>Expert verdict: Is sushi healthy?</h2><p>On the whole, yes. “Sushi can make a healthy, light meal,” says Brewer. </p><p>Aim to buy top-quality, freshly made versions, rather than those that have been sitting on a supermarket or sushi bar shelf for most of the day, she recommends.</p><p>“Check salt and sugar content where this is listed in ingredients. Avoid adding lots of soy and other sauces to limit your salt intake.”</p><p><strong>The Telegraph, London</strong></p></div><div class="container"><div class="sc-54c4a04e-0 fgyoRe adWrapper noPrint sc-8081bea6-3 fFvzwl" data-testid="ad"><div class="sc-54c4a04e-1 epCboS"></div><small class="sc-54c4a04e-2 hVAhMy">Advertisement</small></div></div><div class="sc-4adf058a-0 eYjtxP"><aside data-testid="related-story" class="sc-19c0b090-0 iHphBG"><div class="sc-6f4f1d46-0 dJzkXj" data-an-position="1" data-testid="story-tile"><figure class="sc-8825a2fb-0 jpvxIf"><a class="sc-cba76dee-0 oQxeF" href="/goodfood/tips-and-advice/when-and-what-to-eat-at-lunch-for-a-healthier-brain-and-body-20240126-p5f0av.html" tabindex="-1"><div class="sc-7e695d1d-0 dtxwlC"><picture><source media="(min-width: 750px)" srcSet="https://static.ffx.io/images/$zoom_0.06517241379310344%2C$multiply_0.2222%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_58/t_crop_custom/q_86%2Cf_auto/d235ede954291e3681e90e83a138be7035ab89e1, https://static.ffx.io/images/$zoom_0.06517241379310344%2C$multiply_0.4444%2C$ratio_1.5%2C$width_756%2C$x_0%2C$y_58/t_crop_custom/q_62%2Cf_auto/d235ede954291e3681e90e83a138be7035ab89e1 2x"/><img alt="Chicken, cashew nut and capsicum stir-fry recipe." loading="lazy" src="https://static.ffx.io/images/$zoom_0.043448275862068966%2C$multiply_0.254%2C$ratio_1%2C$width_378%2C$x_101%2C$y_0/t_crop_custom/q_86%2Cf_auto/d235ede954291e3681e90e83a138be7035ab89e1" srcSet="https://static.ffx.io/images/$zoom_0.043448275862068966%2C$multiply_0.254%2C$ratio_1%2C$width_378%2C$x_101%2C$y_0/t_crop_custom/q_86%2Cf_auto/d235ede954291e3681e90e83a138be7035ab89e1, https://static.ffx.io/images/$zoom_0.043448275862068966%2C$multiply_0.5079%2C$ratio_1%2C$width_378%2C$x_101%2C$y_0/t_crop_custom/q_62%2Cf_auto/d235ede954291e3681e90e83a138be7035ab89e1 2x" class="sc-7e695d1d-1 eOOgRW"/></picture></div></a></figure><div class="sc-6f4f1d46-1 dQpcCa"><h3 class="sc-6f4f1d46-2 SlwOS"><a class="sc-cba76dee-0 oQxeF" href="/goodfood/tips-and-advice/when-and-what-to-eat-at-lunch-for-a-healthier-brain-and-body-20240126-p5f0av.html">When and what to eat at lunch for a healthier brain and body</a></h3></div></div></aside><aside data-testid="related-story" class="sc-19c0b090-0 iHphBG"><div class="sc-6f4f1d46-0 dJzkXj" data-an-position="1" data-testid="story-tile"><figure class="sc-8825a2fb-0 jpvxIf"><a class="sc-cba76dee-0 oQxeF" href="/goodfood/tips-and-advice/is-there-such-a-thing-as-healthy-takeaway-a-dietitian-s-guide-to-what-to-pick-if-you-just-can-t-quit-20240405-p5fhqb.html" tabindex="-1"><div class="sc-7e695d1d-0 dtxwlC"><picture><source media="(min-width: 750px)" srcSet="https://static.ffx.io/images/$zoom_0.1746350580365926%2C$multiply_0.2222%2C$ratio_1.5%2C$width_756%2C$x_83%2C$y_161/t_crop_custom/q_86%2Cf_auto/19400bc66364a3c312388f0cf0dfa6e0d4a1ecf6, https://static.ffx.io/images/$zoom_0.1746350580365926%2C$multiply_0.4444%2C$ratio_1.5%2C$width_756%2C$x_83%2C$y_161/t_crop_custom/q_62%2Cf_auto/19400bc66364a3c312388f0cf0dfa6e0d4a1ecf6 2x"/><img alt="Burgers might look tasty – but are they good for you?" loading="lazy" src="https://static.ffx.io/images/$zoom_0.13917733473242394%2C$multiply_0.254%2C$ratio_1%2C$width_378%2C$x_201%2C$y_151/t_crop_custom/q_86%2Cf_auto/19400bc66364a3c312388f0cf0dfa6e0d4a1ecf6" srcSet="https://static.ffx.io/images/$zoom_0.13917733473242394%2C$multiply_0.254%2C$ratio_1%2C$width_378%2C$x_201%2C$y_151/t_crop_custom/q_86%2Cf_auto/19400bc66364a3c312388f0cf0dfa6e0d4a1ecf6, https://static.ffx.io/images/$zoom_0.13917733473242394%2C$multiply_0.5079%2C$ratio_1%2C$width_378%2C$x_201%2C$y_151/t_crop_custom/q_62%2Cf_auto/19400bc66364a3c312388f0cf0dfa6e0d4a1ecf6 2x" class="sc-7e695d1d-1 eOOgRW"/></picture></div></a></figure><div class="sc-6f4f1d46-1 dQpcCa"><h3 class="sc-6f4f1d46-2 SlwOS"><a class="sc-cba76dee-0 oQxeF" href="/goodfood/tips-and-advice/is-there-such-a-thing-as-healthy-takeaway-a-dietitian-s-guide-to-what-to-pick-if-you-just-can-t-quit-20240405-p5fhqb.html">Is there such a thing as healthy takeaway? A dietitian’s guide to what to pick if you just can’t quit</a></h3></div></div></aside><aside data-testid="related-story" class="sc-19c0b090-0 iHphBG"><div class="sc-6f4f1d46-0 dJzkXj" data-an-position="1" data-testid="story-tile"><figure class="sc-8825a2fb-0 jpvxIf"><a class="sc-cba76dee-0 oQxeF" href="/goodfood/eating-out/yes-australian-sushi-exists-get-over-it-argues-adam-liaw-20231123-p5em7w.html" tabindex="-1"><div class="sc-7e695d1d-0 dtxwlC"><picture><source media="(min-width: 750px)" srcSet="https://static.ffx.io/images/$zoom_0.18940248027057496%2C$multiply_0.2222%2C$ratio_1.5%2C$width_756%2C$x_1%2C$y_0/t_crop_custom/q_86%2Cf_auto/f7c845c1cf84d97f904c854c20085375f5465237, https://static.ffx.io/images/$zoom_0.18940248027057496%2C$multiply_0.4444%2C$ratio_1.5%2C$width_756%2C$x_1%2C$y_0/t_crop_custom/q_62%2Cf_auto/f7c845c1cf84d97f904c854c20085375f5465237 2x"/><img alt="Sushi Hub staff preparing sushi rolls for the lunch rush. " loading="lazy" src="https://static.ffx.io/images/$zoom_0.1421%2C$multiply_0.254%2C$ratio_1%2C$width_378%2C$x_102%2C$y_0/t_crop_custom/q_86%2Cf_auto/f7c845c1cf84d97f904c854c20085375f5465237" srcSet="https://static.ffx.io/images/$zoom_0.1421%2C$multiply_0.254%2C$ratio_1%2C$width_378%2C$x_102%2C$y_0/t_crop_custom/q_86%2Cf_auto/f7c845c1cf84d97f904c854c20085375f5465237, https://static.ffx.io/images/$zoom_0.1421%2C$multiply_0.5079%2C$ratio_1%2C$width_378%2C$x_102%2C$y_0/t_crop_custom/q_62%2Cf_auto/f7c845c1cf84d97f904c854c20085375f5465237 2x" class="sc-7e695d1d-1 eOOgRW"/></picture></div></a></figure><div class="sc-6f4f1d46-1 dQpcCa"><ul class="sc-7bc57f94-0 kFNNi"><li class="sc-7bc57f94-1 sc-7bc57f94-2 efkbvd kukcTT">Opinion</li></ul><h3 class="sc-6f4f1d46-2 SlwOS"><a class="sc-cba76dee-0 oQxeF" href="/goodfood/eating-out/yes-australian-sushi-exists-get-over-it-argues-adam-liaw-20231123-p5em7w.html">Yes, ‘Australian sushi’ exists. Get over it, argues Adam Liaw</a></h3></div></div></aside></div><div class="noPrint article" id="hard-reg-wall-piano-id"></div><div class="sc-5572f931-0 jGgTyy noPrint"><p class="sc-5572f931-1 hepXIe">The best recipes from Australia's leading chefs straight to your inbox.</p><a class="sc-cba76dee-0 oQxeF sc-5253e565-0 sc-5253e565-6 sc-5572f931-2 clhnVQ dXpZhL hjRJuz" href="https://login.myfairfax.com.au/signup_newsletter/10174?channel_key=cWvEleexy48f-PI5-jlBnw&callback_uri=https%3A%2F%2Fwww.watoday.com.au" rel="noopener noreferrer" target="_blank">Sign up</a></div><div class="sc-16abc07a-0 cOFRiJ" data-testid="article-footer"><div class="sc-16abc07a-1 dBpVBW noPrint"><div class="sc-16abc07a-2 fUffSX"><div class="sc-cc955f69-0 bSBcHU sc-16abc07a-3 bsmdUR"><button aria-checked="false" aria-label="Save article to read later" role="switch" type="button" class="sc-cc955f69-1 llblJV"><svg fill="none" height="24" stroke="currentColor" stroke-width="1.5" viewBox="0 0 24 24" width="24" 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The fish will also provide magnesium (turns food we eat into energy), selenium (supports the immune system) and B vitamins (vital for brain and heart health).\u003C\u002Fp\u003E"},{"type":"ASSET","asset":{"id":"h22uaw"}},{"type":"MARKUP","markup":"\u003Cp\u003E“The seaweed (nori) used to wrap sushi contains key micronutrients like iodine and vitamin C,” as well as vitamin A (strengthens immune health) and E (maintains skin and eye health), says Pearson. Iodine helps the body make thyroid hormones, which keep our cells healthy, while vitamin C maintains healthy skin, blood vessels and bones. \u003C\u002Fp\u003E"},{"type":"IMAGE","image":{"crop":{"zoom":0.10271739130434783,"width":756,"offsetX":0,"offsetY":0},"type":"LANDSCAPE_3_2","credit":"Supplied","source":"Istock","caption":"Sushi rolls ","mediaId":"f12c1b5c25d719640b89390844a5100c297675aa"}},{"type":"MARKUP","markup":"\u003Cp\u003E\u003Cstrong\u003EWasabi may protect against illness\u003C\u002Fstrong\u003E\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003EWasabi is a spicy Japanese root vegetable, similar to horseradish, that is often served as a paste with sushi. Its hot taste is a result of a compound called glucosinolates, which are thought to have anti-inflammatory and anti-cancer properties.\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003EWhile a high-glucosinolate diet is linked to lower rates of chronic diseases, the level present in a small serving of wasabi alongside sushi won’t have a significant effect, Dr Brewer notes.\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003E\u003Cstrong\u003EPickled ginger benefits gut health\u003C\u002Fstrong\u003E\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003E“Pickled ginger, often served with sushi, is a fermented food, beneficial for gut health,” says Pearson. Eating fermented food has been found to increase the diversity of microbes living in our gut (which has been linked to better overall health) and reduce inflammation.\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003E“Ginger also has known anti-inflammatory and antimicrobial benefits,” she adds.\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003E\u003Cstrong\u003ECan it have a negative effect on your health?\u003C\u002Fstrong\u003E\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003ESushi rice can spike blood sugar. Each 100g serving of sushi rice contains 80g of carbohydrates, which can trigger a spike in blood sugar, explains Brewer. Sugar is also usually added to the rice, along with rice wine vinegar and salt, to make it stickier and sweeter, she adds.\u003C\u002Fp\u003E"},{"type":"IMAGE","image":{"crop":{"zoom":0.10271739130434783,"width":756,"offsetX":0,"offsetY":0},"type":"LANDSCAPE_3_2","credit":"Supplied","source":"Istock","caption":"Beware of soy sauce’s high salt content.","mediaId":"6bf48b7b4ef311c9a765858761499e638c1636e6"}},{"type":"MARKUP","markup":"\u003Cp\u003E\u003Cstrong\u003ESoy sauce is high in salt\u003C\u002Fstrong\u003E\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003ESoy sauce is a staple dip served with sushi but a single tablespoon contains 2.4g of salt. For context, adults are advised to have no more than 6g per day, with less being better. Eating too much salt can cause high blood pressure, which increases the risks of heart attacks and strokes.\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003E\u003Cstrong\u003EOily fish can contain pollutants\u003C\u002Fstrong\u003E\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003ESushi typically contains oily fish, such as salmon, which tends to have higher levels of pollutants than other types of fish.\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003EThese include mercury, polychlorinated biphenyls (PCBs) and heavy metals, Dr Brewer explains. “These can build up in the body,” and, for women, she adds this may also affect the development of a baby in the future.\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003EAs a result, girls and women who want to have children at some point are told to limit themselves to two portions per week (280g in total). Pregnant and breastfeeding women may want to avoid eating raw fish completely, Dr Brewer adds. \u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003EHowever, boys, men and women past reproductive age can eat up to four portions of oily fish per week, she notes.\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003E\u003Cstrong\u003EHow much should you include in your diet?\u003C\u002Fstrong\u003E\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003E“Sushi can be included as part of a healthy, varied diet, but like everything, too much is not good,” explains Brewer. “Guidelines recommend aiming to eat at least two portions of fish a week of which one is oily. A portion is around 140g.”\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003EA serving of sushi, around six to 10 pieces, usually does not contain 140g of fish, however, so sushi fans may be able to have more than two portions per week.\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003E\u003Cstrong\u003EHow much salt does sushi contain?\u003C\u002Fstrong\u003E\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003EEight pieces of a spicy tuna roll can provide 2.3g of salt, which is more than a third of the recommended daily intake, Dr Brewer says. This figure increases if you add soy sauce (2.4g per tablespoon), wasabi (0.3g per teaspoon) and pickled ginger (0.2g per tablespoon).\u003C\u002Fp\u003E"},{"type":"IMAGE","image":{"crop":{"zoom":0.18940248027057496,"width":756,"offsetX":1,"offsetY":0},"type":"LANDSCAPE_3_2","credit":"Flavio Brancaleone","source":"Sydney Morning Herald","caption":"Salmon avocado rolls are a healthier option.","mediaId":"de56336afbd28579887d0b4f7907c7b5bd4710db"}},{"type":"MARKUP","markup":"\u003Ch2\u003EW\u003Cstrong\u003Ehat are the healthiest sushi options?\u003C\u002Fstrong\u003E\u003C\u002Fh2\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003E\u003Cstrong\u003ESashimi\u003C\u002Fstrong\u003E\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003E“Sashimi is a low-carb, high-protein option rich in omega-3 fatty acids,” says Pearson. For example, a portion of salmon sashimi contains just 252 calories and 37g of carbohydrates, while packing in 12g of protein.\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003E\u003Cstrong\u003ESeaweed salad\u003C\u002Fstrong\u003E\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003ESeaweed salad is low in calories and high in protein. “Seaweed salad also provides iodine, fibre, and antioxidants, making it a light and nutritious side dish,” says Pearson.\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003E\u003Cstrong\u003ESalmon and avocado rolls\u003C\u002Fstrong\u003E\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003E“Salmon and avocado rolls offer a balance of protein from the fish and healthy fats from the avocado, making them a more filling and nutrient dense alternative to more rice-heavy options,” Pearson explains. \u003C\u002Fp\u003E"},{"type":"IMAGE","image":{"crop":{"zoom":0.0951,"width":756,"offsetX":0,"offsetY":0},"type":"LANDSCAPE_3_2","credit":"iStock","source":"Istock","caption":" ","mediaId":"c56b792b0d1444f177ce79c187faa48d08c4cb77"}},{"type":"MARKUP","markup":"\u003Ch2\u003E\u003Cstrong\u003EWhat are some of the unhealthiest sushi options?\u003C\u002Fstrong\u003E\u003C\u002Fh2\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003E\u003Cstrong\u003ETempura rolls\u003C\u002Fstrong\u003E\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003E“Tempura rolls contain deep-fried ingredients like tempura prawns or vegetables,” says Pearson. “The frying process means they contain refined seed oils heated to high temperatures which promote inflammation.” \u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003E\u003Cstrong\u003ESpicy sushi rolls\u003C\u002Fstrong\u003E\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003E“Spicy rolls with mayo contain mayonnaise-based sauces, which are made from refined, inflammatory oils,” Pearson says. \u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003E\u003Cstrong\u003ECrispy onion rolls\u003C\u002Fstrong\u003E\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003E“Crispy onion rolls are often topped with mayonnaise and fried crispy onions, making them a less healthy choice compared to simpler rolls,” says Pearson. \u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003E“These options are better kept for an occasional treat, rather than a daily lunch,” she adds.\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Ch2\u003EExpert verdict: Is sushi healthy?\u003C\u002Fh2\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003EOn the whole, yes. “Sushi can make a healthy, light meal,” says Brewer. \u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003EAim to buy top-quality, freshly made versions, rather than those that have been sitting on a supermarket or sushi bar shelf for most of the day, she recommends.\u003C\u002Fp\u003E"},{"type":"MARKUP","markup":"\u003Cp\u003E“Check salt and sugar content where this is listed in ingredients. 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