By Judy Davie
**”Is sushi good for you as an alternative fast food meal?”
— Sussan**
Comparing sushi with other fast food, in particular burgers, fried chicken, and even those marketed as healthy sandwich franchises, sushi rates high on the list, especially sushi made with salmon or tuna and avocado.
Unlike other fast food outlets that serve very high-fat, high-sugar meals, sushi is low in saturated fat and is a source of good fats from both the fish and avocado. The essential fatty acid Omega 3 found in oily fish can’t be made by the body and is known to help improve mental performance and reduce symptoms of ADHD. It can also ease inflammatory conditions such as arthritis and irritable bowel. Avocado is a great source of the powerful antioxidant vitamin E. Commercial sushi rice on its own has a high GI, but the sushi making process involving cutting vinegar through the rice while it cools seems to reduce its GI making sushi a satisfying snack that keeps you feeling full long after you’ve eaten it.
And don’t forget the seaweed. The nori used to wrap the sushi is known as the treasure house of the sea. It contains EPA, a non-essential superunsaturated fatty acid, said to be effective in preventing hardening of the arteries, as well as taurine, an amino acid effective in reducing blood pressure.
For maintaining weight, the bottom line is, per 100g, sushi has half the energy and a fraction of the fat of typical fast food and is a good fast alternative. In saying that you must remember all the components that make up a healthy diet — sushi does not give you enough protein, calcium, fibre, good fat, vitamins, minerals and antioxidants found predominantly in fresh fruit and vegetables.
Balance your diet with low fat dairy, lean meat and fish, wholegrains, nuts, seeds, monounsaturated fats and plenty of fruit and vegetables. Collectively they ensure a healthy body and mind. If you are having sushi for lunch, ask for a side serve of edamame beans and take a little bag of chopped carrots and celery to crunch on throughout the day to boost your veggie intake. Eat fruit at breakfast with a wholegrain cereal and skimmed milk or yoghurt and boost your protein at night with some steak, chicken or fish and plenty of veggies.
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