5 Health Benefits of Sushi and 1 Risk You Need to Know

Fresh fish, delicious vegetables, covered in fiber-filled rice.


You’ve probably seen or eaten sushi before, but have you thought about the extensive benefits of sushi? Sushi is a wholesome meal that has the health benefits of rice, the meat that is used in it and all the other nutrients from the various vegetables that are wrapped in it. There are many types of sushi and different combinations of meat, vegetables and rice rolls. The variety of sushi is always expanding and new types of sushi are being made every day. In addition to the flavorful taste, some benefits include preventing weight gain, improving heart health and hormone balance. By incorporating sushi in your diet, you will have a healthy, tasty meal with numerous benefits.

Benefit#1: Sushi is heart healthy.

With cardiovascular disease being the leading cause of death in America, having a diet that is rich in heart-healthy foods is a great way to prevent cardiovascular disease. The sushi that have fish allows your body to consume unsaturated fats from fish called omega-3 fatty acids; Omega-3 fatty acids are a type of unsaturated fat that reduces swelling in the body. This will help protect against damaged blood vessels that lead to strokes and heart attacks. The Mayo Clinic recommends one to two servings of fish a week to help prevent cardiovascular disease; sushi is definitely a great source of those fish servings you’re looking for. The omega-3 fatty acids may lower blood pressure, heart failure risk and irregular heartbeats.  Sushi is one tasty step you can take today to help prevent cardiovascular disease!

Benefit#2: Sushi helps prevent weight gain.

The majority of foods that we consume on a daily basis are filled with greasy oils and high calories. Although there are various types of sushi, the majority of them are less than 300 calories per serving. The low calories in sushi will help you be in a calorie deficit and put you on track to lose weight. You are more likely to see better results if you substitute the white rice in sushi for brown rice, but both are healthy options. A study done at the University of Copenhagen showed that having a low-calorie diet helps activate the appetite inhibiting hormone. This hormone will help suppress your appetite, so you’re not as hungry. Since sushi is low in calories, it is a great meal to incorporate in your diet to make sure you are consuming a healthy amount of calories and prevent weight gain.

Benefit#3: Sushi is a great source of carbohydrates and protein.

The rice and various fish in sushi make it a great source of carbohydrates. Whether the sushi you’re eating is tuna, salmon, crab or any other type of sushi, these types of fish are a great source of lean protein. Additionally, the rice that is wrapped around sushi is a good source of carbohydrates; one serving of sushi can have up to 65.9 grams of carbohydrates! The rice in sushi is also rich in fiber. One serving of sushi can meet almost 10% of your daily fiber recommendation.

Benefit#4: Sushi improves hormone balance

In addition to all of the nutritional benefits, sushi can help improve hormone balance. Iodine deficiency is one of the leading causes of hormone imbalance; sufficient levels of iodine can help prevent hormone imbalance in healthy individuals. Iodine deficiency is more harmful to women since iodine affects estrogen levels in the ovaries. By having a diet that incorporates iodine, this can lower the chances of estrogen-induced illnesses like ovarian and breast cancer. Various sushi rolls incorporate Nori, a type of red seaweed; it is one of the more common types of seaweed. There’s up to 43 mcg per gram of iodine in Nori seaweed and that is nearly 1/3rd of recommended daily iodine intake.

Benefit#5: Sushi improves circulation.

Sushi is a food that is rich in iron. The iron in sushi comes from the various types of fish that are used. This is a great health benefit because iron is vital for red blood cell production. The adult daily requirement for iron is 1.8 mg; depending on the type of sushi you’re eating, one serving can have up to 3 or 4 mg of iron and this would meet your daily requirement. When your iron levels are healthy, you will have proper blood circulation. Sufficient iron in your diet will also protect from illnesses like anemia or any other iron-deficiency related illnesses.

The Risk: Sushi has some health risks.

Although sushi has a ton of health benefits, there’s some risk of mercury ingestion if too much sushi is eaten. Depending on the type of sushi, the mercury levels can fluctuate; mercury consumption isn’t good for some individuals like breastfeeding or pregnant women. A great alternative to just eating sushi is Teishoku. Teishoku is a wholesome Japanese set-meal where many Japanese dishes are served as a set. Teishoku dining is based on the ichiju-issai (or “one soup, one side”) traditional meals which were offered at Zen temples. This included the main dish, soup, rice, and pickles. There are many combinations of Teishoku you can try based on your main dish and side preferences.

Why try Teishoku?

First you can learn what Teishoku is exactly from this post, but in conclusion, Teishoku has following benefits:

  • Teishoku is a well-balanced meal. It provides protein from the main dish, fiber from the rice, and various vegetables you can sample
  • You can try many authentic Japanese dishes at once and see which ones you like
  • It is healthy! The side dishes include foods like healthy salads, carrots, Japanese pickles, and other vegetables
  • It comes with Miso soup! You can warm, tasty Miso soup to help digest all the other foods and rice
  • It is affordable! None of Yuki’s Teishoku plates cost more than $20

Here is the line-up of our Teishoku plate, which one is your favorite?

Yuki is the best sushi and Teishoku restaurant in the Richmond, Houston, and Katy areas. With an extensive lunch and dinner menu featuring sushi and Teishoku, you will have the best Japanese cuisine experience. Come in today or order online to try our renowned Teishoku, sushi and all of our menu items.