Healthy Living

The avocado is a creamy, smooth textured fruit covered by a thick dark green purplish black, and rugged skin that originated in Mexico, Central or South America, and in 1871 was introduced in the United States in Santa Barbara, California. By the 1950s there were over 25 avocado varieties commercially packed and shipped in California.  Avocados are nutrient dense, with half of an avocado providing: 4.6g fiber, 345mg of potassium, 5.5mg of sodium, 19.5mg of magnesium, 1.3mg of vitamin E, 60mg of folate, and 14µg of vitamin K. Avocados also contain monounsaturated fatty acids (71% of total fatty acid composition), polyunsaturated fatty acid (13% of total composition), and saturated fatty acids (16% of total composition). As the fruit ripens the saturated fatty acids decrease and the monounsaturated fatty acids subsequently increase.

Benefits of consuming avocados include joint, eye, and skin health. Avocados are one of the few foods that contain significant amounts of both vitamins E and C, both of which are antioxidants. Vitamin C plays a crucial role in recycling vitamin E, thus helping to maintain circulatory antioxidant protection. Vitamin C is also important for the maintenance and integrity of collagen (the main structural protein of various connective tissue such as tendons, ligaments, and skin). Clinical evidence suggests that potassium intake may promote blood pressure control. Magnesium acts as a cofactor for many enzymes required for energy metabolism in the body, is important for muscle contractions, and was shown to inhibit fat absorption to improve post-prandial hyperlipidemia in healthy test subjects. Folate is important during pregnancy since it has been linked to neural tube defects and plays a role in vascular endothelial health and reducing cardiovascular disease risk.

Research studies have found favorable benefits to consuming avocados as part of a well-balanced diet. Some studies have found that habitual avocado consumption can help improve serum lipid profiles and help lower low density lipoproteins (LDL) – cholesterol. It is prudent to note that many of the studies had a limited number of study participants. Other preliminary studies have suggested that avocados can support weight control.

For Natural Sushi World
-Joshua Foster, RD

 

References

• Dreher, M.L., and Davenport, A.J. (2013). Hass Avocado Composition and Potential Health Effects. Critical Reviews in Food Science and Nutrition. 53:738-750. doi: 10.1080/10408398.2011.556759

The history of the carrot’s first cultivation for its storage root can be traced to the Afghanistan region, approximately 1,100 years ago. Over thousands of years it moved from being a small, tough, bitter, and skinny root to a fleshy, sweet, deep pigmented unbranched edible root. The first domesticated carrot roots were actually purple and yellow and recorded in Central Asia, Western Europe, and finally England between the 11th and 15th centuries. Orange carrots were not well documented until the 15th and 16th centuries in Europe. The modern orange carrot familiar to the present day was developed by Dutch growers in the 16-17th century (World Carrot Museum).

There are over 600 known carotenoids split into two classes: xanhophylls (contain oxygen) and carotenes (are purely hydrocarbons, no oxygen). It is beta (β) – carotene that is the primary carotenoid in carrots and responsible for the orange color of the modern carrot. β-carotene is a precursor to vitamin A in the body. Unlike vitamin A there is no reported toxicity of consuming large amounts of β-carotene. It has been reported that people who consume large quantities of β-carotene to present with orange-yellowish skin due to the build-up in fat tissue, and is reversible with decreased intake.

Vitamin A is essential to eye health and, seeing as how carrots have a large amount of β-carotene that can be converted into vitamin A in our bodies, carrots are excellent for eye health in the form of retinal. Vitamin A is also essential to bone health through the involvement of osteoclasts (bone forming) and osteoblasts (bone destroying), cell differentiation, and reproductive processes.

Reference(s)
World Carrot Museum. History of Carrots – A Brief Summary and Timeline. http://www.carrotmuseum.co.uk/history.html. Accessed 30 October 2014.

The cucumber (Cucumis sativus) belongs to the plant family cucurbitaceae which includes melons, squash and pumpkins (WebMD; Nutrition-and-You). It is believed that the cucumber is native to India, with indications that is has been cultivated in western Asia for 3,000 years. The Romans are thought to have introduced cucumbers to other parts of Europe (A Brief History of Cucumbers).

The cucumber is best harvested young, just short of maturity; this is the stage when they taste sweet, have a crunchy texture and their familiar flavor. In general the cucumber presents with a dark-green skin with a moisture rich flesh and small edible seeds (Nutrition-and-You). The cucumber is composed of 95% water and is low in energy (15 kilocalories per 100 grams).

Cucumbers are a very good source of potassium (an important intracellular electrolyte) and is good for blood pressure regulation and heart health. Cucumbers also contain antioxidants in moderate ratios such as: beta (β)- carotene and alpha (α)- carotene, vitamin C, vitamin A, zeaxanthin and lutein. The skin of cucumbers is a good source fiber helping with regularity of bowel movements and lowering of cholesterol. Overall cucumbers are fairly versatile due to their mild flavor and work well with many dishes.

References

A Brief History of Cucumbers. http://www.lpl.arizona.edu/~bcohen/cucumbers/history.html. Accessed 29 October 2014.
Nutrition and You. Cucumber Nutrition Facts.
http://www.nutrition-and-you.com/cucumber.html. Accessed 29 October 2014
WebMD. Cucumbers: 9 Things You Didn’t Know.
http://www.webmd.com/food-recipes/features/9-healthy-facts-about-cucumbers. Accessed 29 October 2014.

Unagi is the Japanese word for freshwater eel and was not originally part of the Edo (old name of Tokyo) style sushi menu. During the Edo period eel were abundant in the area and there were many unagi chefs. Being an unagi chef was considered a separate profession since it required great skill (much like being a sushi chef).

The Japanese eel (Anguilla japonica) is part of the family Anguillidae that includes 19 species and six subspecies. It is found in Japan, Korea, China, Taiwan, and Vietnam as well as northern Phillipines (Encylcopedia of Life; IUCN). They live in freshwater, estuaries, and coastal environments including rivers, streams, and wetlands (IUCN) where they feed and grow as yellow eels for a number of years before maturing to and becoming silver eels. Their population like the rest of the anguillid eel population worldwide, have declined drastically due to a combination of overfishing, habitat loss, and/or changing water conditions. Eel farming is responsible for over 90% of all Anguilla production worldwide but is dependent on wild-caught juvenile eels (glass eels) since breeding eels in captivity has had limited success (IUCN).

Eel is a difficult fish to prepare and is cooked when used as sushi and never eaten raw.  Eel has a sweet, but earthy aroma, and if it is prepared improperly, the flesh can smell and become tough and rubbery. The eel is first filleted and then grilled on an open flame, getting rid of excess fat under the skin, where most of the unpleasant smell comes from. The eel is then steamed to make the meat fluffy and further drain out the oils. After steaming it is once again grilled on an open flame while basting it many times with eel sauce (unagi no tare) which is made from eel trimmings, soy sauce, sugar, and sake (rice wine).  Eel should be soft, fluffy, and very flaky. It is mild in fat even after the grilling and steaming and is pleasant on the palate and should never have a fishy or earthy aftertaste (Sushi Encyclopedia).

Notable nutrients in eel are vitamins A, D, E, B1, B2, and selenium. Eel is also a good source of protein and essential fatty acids (DHA and EPA). Essential fatty acids are good for heart health and brain function. Vitamin D is important for bone health by maintaining intra- and extra-cellular phosphorus and calcium concentrations within an acceptable range, and plays a potential role in cancer prevention and immune functioning. Vitamin A is important for eye health and bone development and maintenance. Vitamin E’s principal function is the maintenance of membrane integrity, including possible physical stability, in body cells and also acts as an antioxidant. One of the clearest functions of selenium is that of an essential cofactor for the enzyme glutathionine peroxidase, which catalyzes the removal of hydrogen peroxide and hydroperoxides from tissues and is also necessary for iodine metabolism and has been suggested to regulate thyroid hormone production. The B vitamins are important in many energy metabolism pathways as coenzymes.

For Natural Sushi World
Joshua Foster, RD

 

References

• Encyclopedia of Life. Anguilla japonica. http://eol.org/pages/206835/overview. Accessed 24 October 2014.
• IUCN. The IUCN Red List of Threatened Species: Anguilla japonica.http://www.iucnredlist.org/details/166184/0.   Acessed 24 October 2014.
• Sushi Encyclopedia. Eel Sushi. http://www.sushiencyclopedia.com/sushi_menu/eel_sushi.html/. Accessed 24   October 2014

Fish and for that matter seafood provide many health benefits for those who consume it. Fish provides high quality protein and is low in fat. The fat that is most predominate in fish is omega-3 fatty acids which has been found to be beneficial for cardiovascular health. Omega-3 fatty acids are fatty acids that humans cannot synthesize on our own and must consume them from our diet. Omega-3 fatty acids have been found to help lower LDL-cholesterol (bad cholesterol) and help in raising HDL-cholesterol (good cholesterol). Omega-3 fatty acids, such as EPA and DHA, are needed for proper development and are especially important in brain development in fetuses, young infants and children. Fish and seafood also are good sources for the mineral selenium. Selenium is an important cofactor for the enzyme glutathione peroxidase (catalyzes the removal of hydrogen peroxide and hydroperoxides from tissues) and is also important for iodine metabolism and is suggested to be involved in thyroid hormone regulation. It has also been seen that eating fish can help with glucose control in type II diabetics.Fish intake in a Japanese population found that higher fish intake in men, but not women, was associated with decreased risk of type II diabetes (Nanri, A., et. al.)

With eating any raw foods there is potential risk for contamination and food borne illnesses. Since most sushi utilizes raw fish it is not advised or conducive for young children, pregnant women, and sick elderly individuals (due to weakened immune systems). Mercury is a heavy metal that is toxic at high levels to humans and can build up in tissues over time. Mercury is present naturally in seawater, but modern industries have increased the content exponentially. Plankton and other organisms at the base of the food chain consume increased amounts of mercury and like a domino effect it affects organisms higher up on the food chain; thus larger fish higher up in the food chain contain more mercury.  As for pathogens that are a concern, Anisakiasis is particularly nasty and potentially fatal infection caused by larval worms. This can be avoided with proper cooking and is only a concern when consuming fish raw. However people getting sick from sushi is far and few between and more people get sick from consuming produce that from consuming raw fish. In other words, the benefits of eating fish and seafood far outweigh the potential risks of consuming it (Sushifaq.com).

-Joshua Foster, RD

 

References

• Nanri, A., Mizoue, T., Noda, M., Takahashi, Y., Matsushita, Y., et al. (2011). Fish Intake and Type 2 Diabetes in Japanese
• Men and Women: The Japan Public Health Center-Based Prospective Study. American Journal of Clinical Nutrition. (94)884-91. doi: 10.3945/ajcn.111.012252
• Sushifaq.com. Sushi Health Risks.http://www.sushifaq.com/sushi-health/is-sushi-a-health-risk/. Accessed 5 November 2014.

White rice is the name given to milled rice that has the husk, bran, and germ removed. This processing strips the rice of many nutrients compared to unprocessed brown rice. The germ for instance is a good source of: magnesium which is needed for energy production and muscle contraction, phosphorus which is needed for bone health, and zinc needed for energy production and reproductive health, vitamin E which is an antioxidant, and all the B vitamins our bodies need. White rice is typically enriched to give back what was lost during the processing and U.S. law requires white rice to be enriched with thiamin, niacin, and iron for white rice sold in the United States. Thiamin and Niacin are B-vitamins needed for energy metabolism and iron is needed for energy metabolism as well as for immune function. When choosing rice for sushi, it should be Japonica rice from Japan, California, or Italy. Rice is a type of starch that is composed of two types of molecules: amylose and amylopectin. When making sushi short-grain rice is preferred due to its low amylose/high amylopectin composition, making it stickier than medium- or long-grain rice, thus allowing for it to hold shape.

The first written history of vinegar dates back to China in 1200 BC. In ancient Greece, around 400 BC, Hippocrates, who is considered the father of modern medicine, prescribed apple cider vinegar mixed with honey for a variety of ailments, including coughs and colds. The Japanese samurai believed drinking a rice vinegar drink would boost their strength and they drank it regularly (Enzyme-Facts.com).

Real Japanese rice vinegar is around 4% acidity. Most vinegars used in Japan today are actually a blended combination of wheat, corn, rice vinegars with sake kasu (the thick rice paste left at the end of the sake making process also called sake lees), and alcohol. The distinction between the “true” original rice vinegars and their blended counterparts is almost never known and probably not even known anymore. Kurozu (black vinegar) has a dark amber color and is made from brewing rice vinegar produced from unpolished rice with rice bran through static-surface acetic acid fermentation. The brewing process for Kurozu is very distinctive compared to rice vinegars. Its entire brewing process proceeds spontaneously within the same pot outdoors in a natural environment for over a year. This contributes to Kurozu’s high amino acid concentration, vitamins, organic acids, and proteins than rice vinegar. Kurozu has been shown in rats to decrease adipocyte size (Tong, et al.). Authentic Kyushu brown rice accounts for less than 1 percent of Japan’s annual 100 million gallon vinegar production. The quicker industrial rice vinegar-making process does not use rice koji; instead it adds sake lees which is fermented under controlled temperatures and, in less than a month, bacteria convert the alcohol to acetic acid (distilled vinegar) (Mitoku). Since the industrial rice vinegar process distills the alcohol by boiling, so most of the amino acids are destroyed. Rice vinegar contains no calories, no fat, and no sodium and is perfect for enhancing the flavor of rice without adding any extra calories and is also good for making homemade salad dressings.

 

References

• Enzyme-Facts. Vinegar – The History. http://www.enzyme-facts.com/vinegar-history.html. Accessed 5 November 2014.
• Mitoku. Health Benefits of Brown Rice Vinegar: Kyushu Brown Rice Vinegar.   http://www.mitoku.com/products/ricevinegar/healthbenefits.html. Accessed 5 November 2014.
• Tong, L-T, Katakura, Y., Kawamura, S., Baba, S., Tanaka, Y. (2010). Effect of Kurozu Concentrated Liquid on Adipocyte Size in Rats. Lipids in Health and Disease. (9)134.

Modern Japanese sushi is made from non-fermented vinegar-treated rice and raw fish; by contrast traditional sushi production involves fermentation and maturation facilitated by naturally occurring microbes (bacteria). Kaburazushi is a typical medieval sushi introduced to Japanese cuisine sometime during the Edo era (17-19th centuries) and it is still produced and consumed in Ishikawa, Hokuriku region of Japan. Kaburazushi comprise fillet of salted yellow tail sandwiched between salted turnip, which is piled up in a barrel with malted rice as a fermentor; this is fermented for 4-10 days until ready to be consumed. By contrast, narezushi is made from salt-(and vinegar-) treated fish and boiled rice is used in place of malted rice. Narezushi is fermented over a longer period than kaburazushi (exceeds 1 month), thus kaburazushi can be recognized as a mid-modern type. Lactic acid fermentation, accompanied by saccharification of starch by the malted rice, is responsible for the slight sweet-and-sour taste of the product (Koyanagi, T., et al.).

Sushi is generally low in calories, but it is certainly not low in carbohydrates due to the use of rice, and is a good source of high quality protein. For those needing to watch their carbohydrates such as diabetic or weightlifters, eating sashimi, which is raw fish without the accompaniment of rice would be a valid option. However, it is prudent to note that extra add-ons can increase the calorie content and fat content considerably. In the West, spicy mayonnaise is a popular addition to sushi rolls (spicy tuna roll) and when seeing the term “tempura” that just means there is fried food (shrimp tempura for example). Adding to the nutrition of sushi is nori, which is a dried dark green seaweed used in sushi rolls and wraps. It is high in protein, many minerals (calcium and iodine), vitamins (A and B12), and fiber. One sheet of nori will only add about 13 calories to a roll (sushifaq.com).

 

Sushi Terms to help understand menu options (sushifaq.com) 

Nigiri Sushi (nigiri-zushi): small oval shaped ball of rice topped with wasabi and a filet of raw or cooked fish or shellfish

Temaki Sushi (temaki-zushi): Also called a hand roll and is a cone of sushi rice, fish, and vegetables wrapped in seaweed (nori)

Maki Sushi (maki-zushi or norimaki): is when rice and fish and/or vegetables are rolled up in a seaweed wrap (nori). This roll is usually cut up into 6-8 pieces.

Futomaki: thick rolls often due to a lot of ingredients

Hosomaki: thin rolls that are usually very simple

Uramaki: inside-out rolls, and is a newer style and non-traditional

Shikaimaki: elegant and very artistic approach of maki sushi that is usually done to show off the skills of the itamae (chef) as it often includes complex layering of ingredients.

Inari Sushi (inari-zushi): is aburage (fried pouches of tofu) stuffed with sushi rice and is sometimes soaked in mirin (sweet sake)

Chirashi Sushi (chirashi-zushi): is a bowl of sushi rice topped with a variety of sashimi (raw fish). This selection allows you to eat your fish as sushi or sashimi.

 

References

• Koyanagi, T., Nakagawa, A., Kiyohara, M., Matsui, H., Yamamoto, K., et al. (2013). Pryosequencing Analysis of Microbiota in Kaburazushi, a Traditional Medieval Sushi in Japan. 77(10) 2125-2130. doi: 10.1271/bbb.130550.
• Sushifaq. Sushi items – Nori (Seaweed Wrap). http://www.sushifaq.com/sushi-sashimi-info/sushi-item-profiles/nori-seaweed/. Accessed 5 November 2014.

Scientists first discovered in 1946 that DNA can be transferred between organisms (Bawa 2013). In 1973, Stanley Cohen and Herbert Boyerobtained for the first time recombined DNA, starting the era of genetic engineering (Kramkowska 2013).In 1994 the tomato was first crop to become a commercialized GE crop and was called the FlavrSavr tomato (modified to delay ripening after picking); however in 1997 it was pulled from production because of issue with flavor and its ability to hold up during shipping (NonGMO Project). Since 1996 genetically engineered (GE) varieties with pest management traits became commercially available for major crops. More than 15 years later, adoption of these varieties by U.S. farmers is widespread and U.S. consumers eat many products derived from GE crops – including corn-meal, oils, and sugars – largely unaware that these products were derived from GE crops (Fernandez-Cornejo 2014). Genetically modified organisms on the market today include: 94% of soybeans, 93% of corn, 96% of cotton, along with alfalfa, sugar beets, canola, papaya (made to be ring spot virus resistant; 80% of Hawaiian papaya is genetically engineered), zucchini, and yellow squash (Bawa 2013;Whole Foods 2015).

Risks & Benefits of GMOs

Risks

• Unexpected Gene Interactions
• Cancer Risks
• Antibiotic Resistance: can occur because of the use of antibiotics in the early stages of the process of genetic modification to select for the gene construct including resistance to antibiotics
• Environmental Risks: pesticide plant and animal toxicity; will require provision of special agronomic facilities that restrict the spread of seed and pollen
• Threat to Biodiversity: In evolutionary history of species, spontaneous mutations that give rise to new allelic forms submit the organism to a period of adaptation to a new gene. This is potentially altered in GMOs
• Allergenic Potential (Possibility of Creating New Allergens)

Benefits

• Require less land and water
• Require less pesticides
• Keeps food production costs down
• Alleviate Hunger and Malnutrition Around the World
• Producing edible vaccines or medicines
• Producing function foods or nutraceuticals with added traits that are beneficial to health or help in preventing diseases

Labeling of a product being genetically modified is not legally required. Due to controversial use of GMOs food manufacturers and producers are not going to market their use. More than 40% of consumers are avoiding or reducing GMOs in their diet, led by millennials and parents of children under eight years of age (Whole Foods 2015).Thus there are food manufacturers and producers that will market their products as nonGMO (see picture below). Food manufacturers and producers can send their products to be tested and subsequently verified as nonGMO to a third party organization (Non GMO Project) and once verified can be packaged and marketed as nonGMO (see picture below).

Genetically engineered food has both risks and benefits. The ever changing climate patterns and increasing world population GMOs can be viewed as a necessary evil to sustain the world’s food supply. There are certainly advantages to being able to make food disease resistance and able to survive in the harshest of circumstances, but does the end justify the means when considering the potential risks? That is the question making GMOs such a controversial issue.

References

Bawa, A.S., and Anilakumar, K.R. (2013). Genetically Modified Foods: Safety, Risks, and
Public Concerns – A Review. Journal of Food Science Technology. 50(6): 1035-1046.

Hug, K. (2008). Genetically Modified Organisms: Do the Benefits Outweigh the Risks?
Medicina (Kaunas). 44(2): 87-99.

Jorge Fernandez-Cornejo, Seth Wechsler, Mike Livingston, and Lorraine Mitchell (2014).
Economic Research Report Number 162: Genetically Engineered Crops in the United States. http://www.ers.usda.gov/media/1282246/err162.pdf. Accessed 04 May 2016.

Schweizer, E. (2015). Organic and NonGMO Market Growth. Whole Foods.

According to the United States Department of Agriculture for produce (fruits/vegetables) to be certified organic certain requirements must be met. Organic is a labeling term that indicates that the food or other agricultural product has been produced through approved methods. These methods: integrate cultural, biological, and mechanical practices that foster cycling of resources, promote ecological balance, and conserve biodiversity. Synthetic fertilizers and pesticides, sewage sludge, irradiation, and genetic engineering may not be used (USDA 2011). The use of genetically modified organisms (GMOs) being prohibited means an organic farmer can’t plant GMO seeds, an organic cow can’t eat GMO alfalfa or corn, etc. (USDA 2013)

Despite what most people believe, “organic” does not automatically mean “pesticide- or chemical-free”. In fact, under most states’ laws, organic farmers are allowed to use a wide variety of chemical sprays and powders on their crops. Meaning that these pesticides, if used, must be derived from natural sources, not synthetically manufactured. Approved pesticides must be applied using equipment that has not been used to apply any synthetic compounds for the past three years, and the land being planted cannot have been treated with synthetic compounds for that period either (Hom, L).For products with the USDA “organic” label (pictured below), only 95 percent of the ingredients must be organic. There are about 200 non-organic substances producers can to add to food without sacrificing the organic claim; that non-organic 5 percent could be sprayed with herbicides and pesticides and the other 95 percent could be exposed to USDA-approved biological or botanical pest controls, or even chemicals from a list of allowable compounds poisonous to weeds and bugs but supposedly safe for people.

Most organic farmers, and even some conventional farmers, employ mechanical and cultural tools to help control pests. These include insect traps, careful crop selection (there are a growing number of disease-resistant varieties), and biological controls (such as predator insects and beneficial microorganisms).For obvious reasons, organic farmers have done little, if anything, to dispel the myth that “organic = chemical/pesticide-free”. They would only stand to lose business by making such a disclosure.Pesticide manufacturers have little concern in the matter. To them, “synthetic pesticides sold” and “organic pesticides sold” are both “pesticides sold”.As for conventional farmers, they are not really in a position to be critical. It would not be in their interest to draw attention to chemical and pesticide use (Hom, L).

References

Hom, L. Pesticides in Organic Farming. https://www.ocf.berkeley.edu/~lhom/organictext.html. Accessed 02 May 2016.

USDA National Organic Program (2011). What is Organic? https://www.ams.usda.gov/sites/default/files/media/What%20is%20Organic.pdf. Access 02 May 2016.

USDA National Organic Program (2013) Can GMOs be Used? https://www.ams.usda.gov/sites/default/files/media/Can%20GMOs%20be%20Used.pdf. Accessed 02 May 2016.