Sushi, a classic Japanese dish, has become widely popular, including in Indonesia. Known for its unique and flavorful taste, sushi is often seen as a healthy option due to its main ingredients, which include rice, vegetables, and raw or partially cooked fish.

While sushi is generally considered healthy, certain individuals, especially pregnant women, should be cautious. The raw or undercooked ingredients in sushi may present potential risks for pregnant women and their babies.

Risks of Eating Sushi During Pregnancy

Pregnancy causes the immune system to weaken, making it easier for the body to contract infections. As a result, pregnant women should be more selective about their food choices to minimize risks, including the following:

Bacterial and Parasitic Contamination

Sushi often contains raw fish, which has a higher risk of being contaminated by bacteria like Salmonella, Listeria, and parasites such as Anisakis. Infection from Listeria monocytogenes, in particular, can be highly dangerous during pregnancy, potentially leading to miscarriage, premature birth, or serious health problems for the baby.

Mercury in Fish

Some fish used in sushi can contain high levels of mercury, a harmful heavy metal that can accumulate in the body. High mercury exposure can interfere with the development of the baby’s brain and nervous system.

Risk of Food Poisoning

If sushi is not stored or prepared properly, it can become a breeding ground for bacteria that cause food poisoning. This is especially concerning for pregnant women, whose immune systems are compromised during pregnancy.

Should You Completely Avoid Sushi?

You don’t have to completely eliminate sushi from your diet, especially if you enjoy it. Sushi can still be safely consumed by choosing carefully prepared dishes and opting for types of fish that are lower in risk.

Not all sushi contains raw fish. Some varieties use cooked fish, boiled shrimp, or vegetables as fillings, making them safer alternatives.

For safety, it is recommended to avoid sushi made with fish known to have high mercury levels, such as:

• Ahi (yellowfin tuna)

• Maguro (bigeye tuna)

• Kajiki (swordfish)

• Hamachi and Kanpachi (young yellowtail fish)

• Saba (mackerel)

• Toro (fatty cuts of bluefin or bigeye tuna)

Safe Sushi Options During Pregnancy

Several types of sushi are generally low in mercury and can be safer to eat during pregnancy, including:

• Sake (cooked salmon)

• Ebi (boiled shrimp)

• Tako (cooked octopus)

• Unagi (cooked freshwater eel)

• Kani (crab, including surimi)

• Tamago (Japanese omelet)

• Fresh vegetables like cucumber, avocado, and carrots

When chosen carefully and consumed in moderation, sushi can provide nutritional benefits during pregnancy. However, be mindful of portion sizes, particularly if you have a history of gestational diabetes.

If you have any further questions regarding pregnancy or food safety, it’s a good idea to consult with a doctor. You can also use the consultation services available through the Ai Care app, which can be downloaded from the App Store or Play Store.

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