There are many conflicting recommendations for levels of sushi consumption during pregnancy, ranging from total avoidance to continuing as normal.
Whilst there are risks involved, however, there is no reason why you should not continue to enjoy sushi in moderation as part of a healthy, balanced diet.
During your pregnancy, your immune system is suppressed leaving you more vulnerable to residual bacteria in uncooked fish, meaning that something that would bring about mild discomfort or infection could have severe consequences for you and your baby and result in miscarriage or birth defects in the newborn child.
When eating sushi you should take care to ensure that it has been handled diligently and kept in hygienic environments.
You should also ensure that it has been thoroughly frozen at the recommended -4 degrees for several hours before the fish is prepared.
You should remember however, that not all sushi contains raw fish. Some sushi such as California rolls, contain cooked fish and there are many vegetarian options available.
However, if you do decide to continue eating fish, you should make sure that you steer clear from anything with a high mercury content. This generally occurs in larger predatory fish such as swordfish, tuna, shark and mackerel.
Studies show that women who consume fish with mercury levels of 0.2 parts per million increase the risk of their babies being born with severe neurological problems, affecting language, movement and hearing.
That being said, sushi still remains a great source of many of the vital nutrients and vitamins essential for a healthy diet and the baby’s development. The American NRDC have released a list of sushi that has low mercury levels and are therefore okay to continue eating in moderation:
- Akagai
- Anago
- Aoyagi
- Awabi
- Ayu
- Ebi
- Hamaguri
- Hamo
- Hatahata
- Himo
- Hokkigai
- Hotategai
- Ika
- Ikura
- Kaibashira
- Kani
- Kohada
- Masago
- Mirugai
- Sake
- Sayori
- Shako
- Tai
- Tairagai
- Tako
- Tobikko
- Torigai
- Tsubugai
- Unagi
- Uni
Whereas you should completely avoid the following high level varieties:
- Yellowfin tuna
- Horse mackerel
- Buri
- Hamachi
- Inada
- Kanpachi
- Katsuo
- Kajiki
- Maguro
- Majiki
- Meji
- Saba
- Sawara
- Shiro
- Seigo
- Suzuki
- Toro
Obviously, if you are concerned in any way it is always best to err on the side of caution, and if you have any questions you should contact your doctor, dietician or other health professional for further advise.
If eating fish concerns you, stick to the wide variety of vegetarian sushi available on the market and at Japanese restaurants. Tofu can be a great alternative to fish and an excellent source of protein, meaning that you can continue eating your favourite food without the possible risks.
