Sushi and rolls – fast food or not? Let’s talk to a nutritionist

President of the Association of Nutritionists and Health Coaches

The assortment in sushi bars is rich, and the waiting time for a portion is slightly longer than waiting for a hamburger and fries. But is a portion of “Philadelphia” healthier than its “competitor” and why sushi should not be eaten on a diet?

What do sushi and rolls consist of

The Asian delicacy can compete with burgers, wings and french fries in terms of harmfulness, and even win on some fronts.

Unfortunately, the recipe of dishes in establishments is far from ideal and has little in common with the classic rolls eaten in Asian countries. Traditional rolls don’t have the greasy mayonnaise and cottage cheese, bacon, chips, melted cheese, pork, and other ingredients typical of the rolls we’re used to.

The Philadelphia roll, a favorite of many, comes not from Japan, but from New York. Back in the mid-80’s, a New York chef was inspired by bagels with cheese and salmon and adapted them to the roll.

The classic recipe for Asian rolls involves fresh vegetables, fish, seaweed, mango, avocado, herbs, brown or white shari rice. Russian cafes and sushi bars most often use white polished rice, which contains less nutrients and fiber, is rich in starch, refined carbohydrates and provokes a sharp spike in blood sugar.

When making rolls, rice vinegar is used and regular sugar is added to it, thus we get added sugar.

Rolls are often not nutrient balanced. A regular California roll can have as many carbs as two white bread sandwiches with sausage and mayonnaise, and an overabundance of fat due to the avocado, fish and cream cheese.

So is it fast food or not

Rolls, like other prepared foods, are fast food because sushi makers make them from pre-prepared ingredients and spend no more than 15 minutes to prepare a serving.

A close look at the roll reveals that most of it is white rice, and fish, vegetables, and nori are present in small amounts. That is, eating a portion (most often two) of rolls, we get an excess of carbohydrates and too little protein, fat and fiber.

Because of this composition, the caloric content of rolls becomes higher than average. For example, in 100 g of “Philadelphia” can be from 200 to 350 kcal, and a full serving reaches 700 kcal. For comparison, in a classic cheeseburger – 300 kcal.

That is, sushi contains no less calories than American fast food, so you should not eat too much of this overseas delicacy. And certainly don’t go on a mono-diet on rolls. You will not only not lose weight, but also jeopardize your health, because the abuse of raw fish threatens poisoning.

Especially harmful rolls, fried in tempura, baked under a mayonnaise “cap” with a filling of shrimp in batter. Such rolls exceed the trans-fat content of classic burgers, nuggets and potatoes, and added to them fatty sauces and mayonnaise turn lunch into a threat to health and slimness.

What are the harms and benefits of these dishes

Excess trans fats provoke problems with the cardiovascular system, increases the level of “harmful” cholesterol and the risk of cancer.

Separately, I want to talk about the harm of soy sauce, which contains a huge amount of concentrated salt. Manufacturers often save money when making sauce, using low-quality raw materials, balancing the flavor with enhancers and preservatives.

Excess salt in the diet is dangerous: it increases the risk of hypertension, heart, kidney and joint diseases. Salt retains water in the body and provokes edema, disrupts the excretion of urine, and with its stagnation in the kidneys deposited calcium salts that cause the formation of stones.

It is necessary to say about the quality of wasabi, which is served with sushi as an antiseptic and anticoagulant agent.

Natural wasabi is prepared from the rhizome of Japanese horseradish, but it is expensive, so often in establishments offer a sauce of more accessible varieties of horseradish with the addition of dyes, spices and flavorings. The consumption of such “fakes” should be avoided.

There are certainly healthy ingredients in rolls, such as fish, chuka, nori, shrimp, squid, eel and tuna (do not eat often, as mercury accumulates in fish).

Fish and seafood are rich sources of omega-3 fatty acids, which reduce the risk of cardiovascular disease, increase the elasticity of the arteries, normalize blood pressure and cholesterol levels. Deficiency of omega-3 threatens dry skin and hair, rapid fatigue, brittle nails, insomnia, depression, joint problems.

Raw fish as part of sushi is always a health risk, as it can be infected with helminths that remain alive, because it is not heat-treated. Therefore, the quality and freshness of the fish used to prepare such dishes is very important.

Spoiled or defrosted fish can cause poisoning. A low-quality product can also have E. coli in it.

Chuka and nori are rich in amino acids, vitamins and minerals, particularly iodine. Algae strengthen immunity, prevent thyroid diseases, improve digestion. Salads from chuka can be eaten when following a diet and vegetarian type of nutrition.

Pregnant, children and the elderly are better to refuse this delicacy or prepare rolls at home, using proven ingredients and a classic recipe.

Fresh vegetables or fish, brown or wild rice, nori – here is the right set of ingredients for rolls, which will benefit health and please lovers of overseas cuisine.