Sushi is gaining more and more popularity. Indeed, these small bites offer a change of scenery, exotic tastes… but also their share of concerns for fragments of the population, including pregnant and breastfeeding women. Several questions arise.
Pregnancy
It is not recommended to eat raw fish during pregnancy because of the risks to the health of the future mother and her foetus. Why?
First, because raw fish can contain a parasite called Anisaki that can cause vomiting and severe abdominal cramps. Second, many bacteria can be found in sushi: Escherichia coli, Salmonella, Staphylococcus and Listeria. Also, sushi or uncooked seafood can cause Hepatitis and toxoplasmosis. These infections could threaten the health and development of the baby. For example, Listeria can, among other things, induce miscarriages in the first trimester, birth defects in the second trimester and premature birth in the last trimester.
It is also clearly established that heavy metals (like cadmium and lead) can be found in heavy doses in sushi. It represents a risk for pregnant women and the foetus, which reinforces the recommendation to avoid sushi.
According to several sources, freezing raw fish before consumption destroys parasites in species at risk. However, only cooking could eliminate pathogenic bacteria. Because pregnant women are particularly vulnerable to various intoxications, they should avoid raw fish and sushi.
Nursing
Since bacteria and parasites are not transmitted in breast milk, breastfeeding women can eat raw fish (and sushi!)
For all: the risks associated with eating sushi
Although raw fish bring its share of contamination, rice also contributes to increase it. Yep, we said rice! The manufacturing process of sushi requires the use of rice at room temperature to which vinegar is added. If the amount of vinegar is adequate, it will inhibit the growth of microorganisms. Otherwise, there is a risk of developing food poisoning.
It is important to remember that the risk of crossed contamination is also very high when making sushi. Indeed, every bite contains many ingredients: fish, seafood, rice, algae, vegetables, mayonnaise, cream cheese, etc. Manipulating these various categories of foods increases the risks of transferring microorganisms from one to another. Therefore, it is crucial to pay attention to the methods of sanitation and hygiene in place.
Let’s talk about hygiene!
To avoid food poisoning, breastfeeding women, like the rest of the population, should pay attention to the hygiene and sanitation of restaurants serving sushi. The presence of clean working surfaces, the use of fresh ingredients, the refrigeration of ingredients (or use of ice), the use of hairnets and frequent hand washing are clues to identify if proper methods are used when making sushi.
About rice, what can we do?
The vinegar added to the rice gives it an acid pH that affects the growth of microorganisms. Indeed, very few bacteria can survive a pH of less than 4. It is therefore very important to acidify the rice when preparing sushi, especially when prepared at home since rice can remain at room temperature for a long time.
If you prepare sushi at home, ask your fishmonger about the fish species you should use. He will inform you about the species that must be frozen to eliminate the presence of parasites. Make sure to buy fresh fish, vegetables and fruits, to use a clean surface, not to leave your ingredients at room temperature on a long period of time and to wash your hands often.
Is sushi nutritious?
Most sushi contains fish and the benefits of fish have been demonstrated many times. It contains many nutrients that are essential to the development of the foetus and infant. Therefore, pregnant and nursing women should eat fish (cooked for pregnant women). Indeed, many fishes are a source of marine omega-3 fatty acids, or eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that help, among other things, developing the eyes and brain. Oily fish also contains vitamin D (useful for the formation of bones and teeth) and many other nutrients (selenium, iodine, magnesium, iron and copper). Thus, it is a good idea to eat plenty of fish throughout pregnancy and lactation.
In addition, nori seaweed, used to make maki and hosomaki also contain many vitamins and minerals (copper, folate, manganese, vitamins A and C). Not to mention the nutrients present in the fruits and vegetables often found in these tiny bites.
Are fishes all equal?
As previously mentioned, eating fish can bring many nutrients to pregnant and nursing women. However, great quantities of mercury can be found in some of these fishes. In addition to causing adverse effects in adults, this metal can harm the foetus and infant, which is why you should choose your fish well. For further information, consult our article about Omega during pregnancy.
Sushi, nigri, maki… et cetera!
Since the Japanese vocabulary is not part of our language skills, it is normal to be a little confused about so much variety.
First, let’s define sushi. It is Japanese finger food made out of vinegary rice. Sushi is a generic term that includes various types: nigri, hosomaki, sashimi, maki, etc.
Maki are usually the most popular in Japanese restaurants. Vinegary rice is combined to nori algae and bits of fish, vegetables, seafood, etc. Note that soybeans can be used to replace nori algae. In terms of sushi, creativity is a must and many restaurant plates look like works of art. It is a delight for the eyes and stomach!
In short, these small exotic bites should not be consumed during pregnancy because of the risks associated with eating raw fish. During breastfeeding, sushi can be part of a balanced diet. Attention must be paid to the principles of hygiene and health to enjoy your sushi to the fullest!
