Fuel | Eating Out
PLENTY
OF FISH
DespitebeingsurroundedbywaterusBritsaren’t eatingenoughfish.
Couldsushibethequickandeasysolutiontomoremuscle,lessbodyfat
andbetterhealth?NutritionistDrewPriceinvestigates
C onsidering we’re an island
nation, we Brits have a
pretty poor record when it
comes to eating enough fish.
We should have two portions
a week – one white fish and
one oily fish – according to the
nutrition authorities, because
it’s an excellent protein source
that’s also full of health-enhancing
omega 3 fat. On average, though,
each of us only manages one-
third of a serving per week.
Yes, the tradition of fish
and chips on Friday remains
across the country. But a cod or
haddock fillet deep-fried in batter
accompanied by chips and mushy
peas isn’t the best way to get
fish’s numerous health benefits.
So how can you increase your
fish intake easily? The answer
could be sushi. The nation’s
growing appetite for both foreign
cuisine and healthy alternatives
to fast food has seen the UK
market for sushi grow in value
to more than £60 million a year,
and – although the definition
Photography Glen Burrows
of sushi is a dish prepared with
vinegared rice – that includes
a lot of fish. Uncooked fish.
RAW DEAL
One reason sushi’s popularity has
exploded is that it’s perceived
as being more nutritious than
98 | Summer 2016
traditional British or American
convenience foods. It can indeed
be a meal rich in muscle-building
protein, healthy fats, vitamins and
minerals (see opposite). But as
with most Western takes on Asian
cuisine, manufacturers have made
significant alterations to serve our
love of carbs, salt and fat. This
has seen the addition of some
distinctly inauthentic ingredients,
including mayonnaise and cream
cheese, as well as the cost-cutting
substitution of fresh fish for
highly processed seafood sticks.
What’s more, while the
combination of plain rice and
paper-thin seaweed pressed all
the right buttons in the fat-phobic
1990s and 2000s, the short-grain
rice used in sushi is actually
very high in amylopectin, which
causes a big spike in blood-sugar
levels and insulin. This is useful
after a workout, when your body
can use it to fuel recovery and
muscle growth, but the rest of
the time it’s likely to cause fat
storage and hunger pangs.
KEEP IT REEL
So what’s the secret to avoiding
these hidden health pitfalls?
When stopping by a sushi takeout
place at lunch, stick to options
that feature raw fish rather
than processed or deep-fried
alternatives. These will provide
more protein and healthy fats per
serving, as well as fewer calories.
If you’re at a restaurant and
struggling to navigate the menu,
opt for a sashimi dish. These
contain lots of thinly sliced fresh
fish, often served with a fibre-rich
salad to help counteract the blood
sugar-spiking effects of the rice.
At a supermarket, opt for
the sushi pack that provides the
highest protein-to-calories ratio
– think tuna nigiri rather than
crab stick rolls. And wherever
you’re eating, use the soy sauce
sparingly, as a single tablespoon
provides more than 40% of your
recommended daily intake of salt.
MERCURY RISING
Bear in mind too that some types
of fish and seafood carry a risk
of heavy metal contamination,
which can be very dangerous.
Surprisingly, expensive and
organic fish tend to have higher
levels, because they are bigger and
live longer, giving them more time
for metal accumulation. Levels
can vary widely between species,
so if you’re a frequent sushi eater,
it pays to be careful what you’re
eating: mackerel, tuna, sea bass
and swordfish have the highest
levels, so avoid eating any of
these more than once a week.
THE BEST
AND
WORST
SUSHI
THE BEST

TUNA AND
SALMON NIGIRI
Typically offers a 2:1
protein-to-carbs
ratio and a hit of
healthy fats, making
it an ideal post-
training snack.

ANY SASHIMI DISH

Provides a winning
combination of
protein, healthy
fats, vitamins and
minerals. Just
watch out for the
dressings, which
can be high in sugar.

CHICKEN
TERIYAKI ROLL
The healthiest
Western addition
to a traditional
Japanese cuisine,
this is an ideal
high-protein
alternative to fish.

THE WORST

CALIFORNIA ROLL
Should feature
real crabmeat and
fresh avocado, but
more often includes
processed fish
sticks and cheap
mayonnaise.

FRIED
PRAWN ROLL
Can typically
feature north of
200 calories per
roll with as little
as 5g of protein.

VEGGIE
CLUB ROLL
Has one of the worst
ratios of carbs to
protein, while also
packing high levels
of sugar and salt
into a relatively
small serving.

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