Sushi Myths vs Reality

I find myself at Blue Sushi at least every other week, ordering a Tidal Wave, the Thriller or another roll on the happy hour menu and thinking that I made a healthy decision for that day. It did not even dawn on me that sushi is not always healthy until I read a few articles about it. You would think sushi is a healthy option because it’s made up of seafood, which provides high-quality protein. However, depending on the roll you get, you could end up consuming a lot of carbs and not a lot of significant veggies.

BENEFITS: its a quick and easy source of protein. Tuna, salmon and rainbow rolls can have up to 20 grams of protein per roll. “The omega-3 fatty acids found in fish benefit your cardiovascular health, plus they’re natural anti-inflammatory compounds and play a role in brain function” (

Drawbacks: Sodium. Some of the most famous rolls at American sushi restaurants contain 1,030 milligrams of sodium in a single roll. That’s actually disgusting when you think about how much salt that is. Ever wonder why the rice tastes so good? It’s because of all the extra sugar that is added!

“Traditional sushi rice is made with sugar and rice vinegar. On average there is one tablespoon of sugar for each cup of cooked sushi rice. And each sushi roll contains about one cup of white rice in it. So, the rice in one roll alone contains 240 calories. And most people will have more than one roll as their meal.” -SYLVIE TREMBLAY, MSC.

So, what are the best sushi rolls?

  • any roll that contains fresh raw fish like salmon, tuna or trout
  • veggie rolls like cucumber rolls or avocado rolls
  • any roll that has brown rice instead of white
  • any roll that does not have a sauce on it
  • any roll steam, grilled or raw
  • ask rolls to be rolled without rice (only some places do this)
    • rolls to try: California Roll (made with crab), Tuna Rolls, Rainbow Rolls, Avocado Rolls

Rolls to avoid?

  • fried rolls, such as tempura aka fried vegetable oil
  • anything with teriyaki sauce or Japanese mayo
  • any roll with the word “crunch” in the title
  • eel sauce rolls
  • spicy rolls
  • cream cheese rolls (this  makes me sad because I always crave cream cheese)
  • any roll with the word “creamy” in the title
    • rolls to not eat if you are trying to make healthier choices: Thriller, Tidal Wave, Philadelphia, Spicy Tuna Roll, Spider Roll, Dynamite Rolls

So, where do we go from here? Let’s talk about sashimi. Sashimi is thinly sliced raw fish served by itself. The main difference between sashimi and sushi is that it’s rice  with vinegar and sugar that may or may not include raw fish. So basically sashimi is the healthier alternative to sushi. So, next time we find ourselves at Blue, we are gonna have to see what all the hype is about!


“The Best and Worst Sushi for Weight Loss.” Shape Magazine. N.p., 10 Dec. 2015. Web. 17 Mar. 2017.

“Sashimi vs Sushi.” Sashimi vs Sushi – Difference and Comparison | Diffen. N.p., n.d. Web.17 Mar. 2017.

Tremblay, MSc Sylvie. “Is Eating Sushi Healthy? Plus the Best & Worst Sushi to Order.” LIVESTRONG.COM. Leaf Group, 06 Apr. 2016. Web. 18 Mar. 2017.


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