7 Best Ways To Eat Sushi And Which Ways To Avoid

Sushi is a traditional Japanese dish that combines rice with raw seafood, vegetables, egg, and other accompaniments (via Britannica). Although the rice is cooked and seasoned with vinegar, sushi is typically served cold with fresh wasabi (Japanese horseradish) and pickled ginger as a palate cleanser (per Eat-Japan).

In the United States, sushi has steadily gained popularity from the time the first sushi restaurant opened in Los Angeles in 1966 to today (via the Michelin Guide). While Kawafuku catered mostly to Japanese immigrants living in Los Angeles at that time, many other establishments soon followed, serving up sushi and other Japanese-inspired cuisine to a broader audience. An article published in Food and Foodways adds that "[b]y the late 1960s, sushi had become a staple of high-end U.S. dining."

Although some may not find raw fish appealing, people have been eating some form of sushi dating back to between the third and fifth centuries B.C. (via History Today). In fact, experts have shared that sushi has nutritional benefits that can help boost your overall health (per Men's Health).

However, today's sushi restaurant menus are filled with options that have evolved far beyond traditional sushi, often veering off the healthy path. So, what are the best sushi choices when trying to keep your health on track? Here are the best and worst ways to eat sushi.

Whitefish is not a fish species. Rather, the name refers to a group of similar fish that are known for mild, sweet flavors and light-colored meat (per Seafood Nutrition Partnership). Whitefish, like halibut and snapper, are typically high in protein and low in harmful saturated fats (via the National Health Service), making them a good choice when scanning the sushi menu for healthier options.

The proteins found in halibut and many other whitefish are considered complete proteins because they contain all essential amino acids the human body does not produce on its own (via WebMD). As explained by Cleveland Clinic, protein is necessary to carry out several bodily functions, including the formation of muscle, building and repairing tissue, and transporting nutrients to cells. Consuming complete proteins means you're getting an array of crucial amino acids that assist with everything from histamine production to better mood and sleep regulation.

As Chef Tom Nozawa of Sugarfish explains in a Thrillist interview: "Sushi chefs have always loved the fin section of the halibut for its unusual texture and surprisingly rich taste from a lean fish." As a chef favorite, you will most likely find halibut and other whitefish at most sushi restaurants prepared in different ways.

Wasabi is a perennial plant that is part of the mustard family and is traditionally ground into an aromatic paste and served with sushi (per Britannica). But as it turns out, wasabi is more than just a tasty Japanese condiment. It also offers several benefits that may support your health, including antibacterial effects and anti-inflammatory and anti-cancer properties (via Healthline).

However, what we call "wasabi" in the United States rarely contains real paste from the wasabi plant (via WebMD). Because authentic wasabi can be expensive and have a comparatively short shelf life, most wasabi in the U.S. is made using horseradish, green food coloring, and other ingredients to mimic the real thing.

With that said, there are still health benefits to the horseradish-based wasabi you're most likely to find in sushi restaurants (per WebMD). You'll get trace amounts of iron and potassium, which can lower your risk of developing anemia and high blood pressure. Whether the restaurant serves freshly ground wasabi or the more widely available horseradish paste with your sushi, it definitely doesn't hurt to indulge.

Short-grain white rice is typically used to make sushi (via Food Network). As described by Women's Health Magazine, rice goes through a process of removing the husk, germ, and bran, turning it into "white" rice. However, this means white rice is stripped of much of its nutritional and fiber content, which is what helps to regulate hunger, blood sugar levels, and bowel health (via The Mayo Clinic). White rice is also refined and polished to look more uniform and appetizing (per Healthline).

On the other hand, brown rice is a whole grain that maintains its nutrients with minimal to no processing (via WebMD). With the bran and germ still intact on brown rice, you get all the fiber, vitamins, minerals, and antioxidants not found in white rice, including iron, calcium, B vitamins, phenols, and flavonoids.

Because brown rice is low on the glycemic index, it allows you to get energy-packed carbs without spiking your blood sugar (via Healthline). The high fiber content in brown rice also makes you feel fuller longer, which may help with maintaining your weight.

Although some sushi restaurants offer brown rice as a substitute for those wanting to avoid white rice, you should expect the taste and consistency to be quite different from what you're used to when eating your favorite sushi dishes (via NPR). However, the nutritional benefits of swapping out white rice for whole-grain brown rice outweigh those differences for many people.

While deep-fried rolls may be tasty, they are packed with empty calories and fat that could lead to health problems (via Healthline). Even vegetable rolls can be unhealthy if they are deep-fried. Fried sushi rolls you may want to avoid or moderate include any roll that contains tempura, which is made using a Japanese cooking technique that involves light breading and deep frying (per MasterClass). Other restaurants may deep fry the entire roll rather than simply including fried elements in the recipe.

A review published in Nutrients shares the health risks of fried food consumption, including cardiovascular disease, diabetes, hypertension, and obesity. The Mayo Clinic also shares that overeating fried foods could even lead to early death. The risk of death in women over 60 who consume fried fish or chicken at least once a day goes up by about 13%.

Instead of a deep-fried sushi roll, go for one with fresh fish, added vegetables, and no fried ingredients. You can still enjoy the satisfying flavors of the roll without the harmful fats found in fry oils. If you do decide to indulge in moderation, Harvard Health suggests choosing foods fried in vegetable oils rather than animal fats.

The popular Philadelphia sushi roll is a play on the classic bagel and lox combination, made with salmon and cream cheese (via Delish). Although it contains heart-healthy salmon, the Philadelphia roll's defining ingredient is cream cheese, which does not offer much in the way of health benefits (via Healthline).

Traditional cream cheese is densely packed with calories and saturated fats — even in smaller serving sizes (via Food Network). A Philadelphia roll recipe by Tasty calls for 4 ounces of cream cheese, which contains an alarming 23 grams of saturated fat — 115% of the recommended daily intake (via NutrionalValue.org). According to the American Heart Association (AHA), saturated fats can increase cholesterol levels and increase your risk of developing heart disease. The AHA recommends no more than 13 grams of saturated fat consumption per day.

However, whipped versions of cream cheese contain fewer calories and fat than the classic spread (per Healthline). If the sushi restaurant uses whipped cream cheese to make their Philadelphia rolls, it's something you may want to consider in moderation.

Soy sauce is a popular Asian condiment and cooking ingredient made with fermented soybeans and wheat (via Healthline). The aging and fermentation process used to make soy sauce creates bold flavors and a distinctive aroma that goes well with many foods, including sushi.

Although it's standard to dip your sushi in soy sauce, you don't want to overdo it. Soy sauce is high in sodium, which can affect your cardiovascular health. According to the Centers for Disease Control and Prevention (CDC), too much sodium or salt intake can cause high blood pressure, which increases the risk of suffering a heart attack or stroke.

To avoid adding too much sodium to your sushi, Eat-Japan recommends lightly dipping the fish portion of the sushi in soy sauce rather than the rice. The texture of the rice will absorb more soy sauce, making it too salty. Simply pick up your sushi sideways or upside down to make it easier to avoid dipping the rice in the soy sauce. You can also try soaking pickled ginger in soy sauce then running the ginger over your sushi to add flavor, instead of dipping the sushi itself into the soy sauce.

As explained by The Takeout, all-you-can-eat (AYCE) sushi restaurants allow patrons to pay per person to get an unlimited amount of sushi versus having to pay per order. While this might be a great option to save money, it could also lead to overindulgence, which can be harmful to your health in the long run (via Healthline).

According to Keck Medicine of USC, regular overeating caused by binge eating disorders puts you at risk of weight gain, heart disease, type 2 diabetes, gallbladder diseases, and depression. The article also points out that binge eating disorders, which are overeating at least once a week for three months, are actually three times more common than anorexia and bulimia combined.

Overeating can also affect your body in the short term, causing the stomach to expand and push against other organs (via MD Anderson Cancer Center). It will also lead to the organs overworking to produce extra hormones and digestive enzymes, the feeling of being full, sluggish, and tired, heartburn, and hot flashes as your metabolism speeds up to burn the extra calories.

While it's tempting to get your fill when faced with endless sushi options, try to pace yourself by ordering a few things at a time, skipping the appetizers, and getting your favorites in your first round of orders (via The Takeout).