Gochugaru Seaweed
When we were in high school, we used to go to our local sushi place every single day after school. It was my favorite ritual.
Not to age myself, but when I was a Freshman in high school, sushi was just becoming big. I was just starting to dabble with it.
By junior year, we were getting sushi all the time, and really experimenting with our orders.
By senior year, we had it down pat: 1 miso soup, 1 seaweed salad, 1 California roll, 1 spicy tuna roll, and a little mochi for dessert. It was heaven.
I honestly still fantasize about the smell of the sushi place, the uncomfortable chairs we would sit in, the after-school-gossip-sessions, and even the sound of the amazing staff’s voice. I miss every part of it.
Other than one: the neon green seaweed salad.
As delicious as it was, I know now that it’s filled with sugar and other processed ingredients, and did not have the health benefits of seaweed that I had always researched and thought I was getting via my sushi bar visits.
Seaweed is one of the most nutrient-dense foods on the planet, offering numerous health benefits, especially for gut health, thyroid function, and overall well-being. It is rich in essential minerals, vitamins, antioxidants, and unique compounds that make it a powerful addition to a balanced diet. However, not all seaweed is created equal, and the neon green seaweed salad often served at sushi restaurants can pose health concerns due to additives, preservatives, and high sodium content.
Health Benefits of Seaweed
1. Rich Source of Iodine and Trace Minerals
Seaweed, particularly varieties like nori, wakame, and kombu, is an excellent source of iodine, a mineral critical for thyroid function. Your thyroid gland regulates metabolism, energy production, and digestive processes, and iodine is essential for the synthesis of thyroid hormones (T3 and T4). A well-functioning thyroid helps maintain regular digestion and prevents constipation, as a sluggish thyroid can slow down gut motility.
In addition to iodine, seaweed contains other trace minerals like zinc, magnesium, calcium, potassium, and iron. These minerals are crucial for a variety of bodily functions:
Magnesium helps relax the muscles of your digestive tract, promoting smooth bowel movements and preventing constipation.
Potassium helps regulate fluid balance, reducing water retention and bloating.
Calcium supports muscle contractions, including those in the intestines, ensuring regular bowel movements.
Zinc supports immune function and gut barrier integrity, reducing the risk of "leaky gut."
2. Fiber and Gut Health
Seaweed is rich in dietary fiber, particularly soluble fiber and unique polysaccharides such as fucoidan and alginates, which are not found in land-based plants. Soluble fiber feeds beneficial gut bacteria, encouraging the production of short-chain fatty acids (SCFAs) like butyrate, which nourish the cells of the gut lining, reduce inflammation, and improve bowel regularity. This is why seaweed can help alleviate constipation and support overall gut health.
Alginates in seaweed can also bind to toxins and heavy metals in the digestive tract, helping to eliminate them from the body, which promotes a healthy gut environment. These fibers also act as prebiotics, fostering the growth of beneficial bacteria in the gut, which is crucial for digestive health, reducing bloating, and preventing dysbiosis (imbalance of gut bacteria).
3. Antioxidant Properties
Seaweed contains a variety of antioxidants, including vitamins A, C, and E, as well as unique compounds like phlorotannins and fucoxanthin. These antioxidants protect your cells from oxidative stress, reduce inflammation in the gut, and support the immune system. Fucoxanthin, in particular, has been studied for its anti-inflammatory and anti-obesity effects, helping to regulate metabolism and improve fat oxidation, which can contribute to weight management and metabolic health.
4. Omega-3 Fatty Acids
Certain types of seaweed, like wakame, are rich in omega-3 fatty acids, particularly EPA (eicosapentaenoic acid). Omega-3s are known for their anti-inflammatory properties, and they play a role in supporting brain health, mood regulation, and nervous system function. These fatty acids also help maintain the integrity of the gut lining and reduce inflammation in the digestive tract.
5. Blood Sugar Regulation and GLP-1
Seaweed may help regulate blood sugar levels by affecting the secretion of GLP-1 (glucagon-like peptide-1), a hormone that slows gastric emptying and enhances the feeling of satiety. Alginates in seaweed have been shown to delay carbohydrate absorption, which can help prevent spikes in blood sugar levels. This effect supports metabolic health and can be particularly beneficial for individuals with insulin resistance or type 2 diabetes.
Why Neon Green Seaweed Salad Can Be Bad for You
Despite the many benefits of natural, unprocessed seaweed, the neon green seaweed salad found at many sushi restaurants is often far from healthy. Here’s why:
1. Artificial Colorants and Preservatives
The vibrant neon green color of seaweed salad is not natural. It often comes from artificial dyes like Tartrazine (Yellow 5) and Brilliant Blue (Blue 1), which are added to make the seaweed look more vibrant and appealing. These dyes have been associated with various health concerns, including hyperactivity in children, allergic reactions, and in rare cases, carcinogenicity with prolonged exposure. The addition of artificial colorants also signals heavy processing, which can strip seaweed of some of its natural nutrient content.
2. High Sodium Content
Neon green seaweed salad is typically soaked in a high-sodium solution or heavily seasoned with soy sauce (or its equivalent), which contains a large amount of sodium. Excess sodium can contribute to water retention, exacerbating bloating and leading to increased blood pressure over time. While natural seaweed does contain some sodium, the added salt in processed seaweed salads can push sodium levels to unhealthy limits, making it problematic for individuals sensitive to salt or those with high blood pressure.
3. Sugar and Additives
Many store-bought or restaurant seaweed salads contain added sugars and flavor enhancers like high-fructose corn syrupor monosodium glutamate (MSG). These ingredients are used to enhance flavor but can have negative health effects. High-fructose corn syrup is known to contribute to insulin resistance, weight gain, and inflammation, while MSG may trigger headaches and digestive issues in sensitive individuals.
4. Loss of Nutrients
During the processing of seaweed into the ready-to-eat salads you find at sushi restaurants, many of the beneficial compounds and enzymes in seaweed are lost. For instance, the beneficial polysaccharides, such as fucoidan, that promote gut health may be broken down during processing or through high heat treatment. This diminishes the potential health benefits of the seaweed itself.
This Dish
mixed lettuce, mixed seaweed, cucumber, tomato, sanditas, avocado, cilantro, scallions, gochugaru, in a creamy tamarind-sesame sauce
The Benefits
this salad is packed with diverse nutrients that work together to support your gut health, alleviate bloating and constipation, and benefit your nervous system. specifically:
red butter leaf lettuce, frisée, cucumbers, cherry tomatoes, and sanditas, are rich in dietary fiber, particularly soluble fiber. Soluble fiber is essential for gut health because it helps feed beneficial gut bacteria. As these bacteria ferment fiber, they produce short-chain fatty acids (SCFAs), including butyrate, which nourish the cells lining your gut, reduce inflammation, and promote bowel regularity. By improving gut motility, fiber helps prevent constipation and reduces the buildup of gas, which is often a major contributor to bloating
In addition to soluble fiber, this salad contains insoluble fiber, particularly from avocado, which adds bulk to your stool, helping it pass more smoothly through your digestive tract. This reduces constipation and keeps your bowels moving regularly.
The avocado in this salad is a great source of healthy monounsaturated fats. These fats are crucial for reducing gut inflammation, maintaining the integrity of your gut lining, and supporting nutrient absorption. Avocado’s fat content also helps your body absorb fat-soluble vitamins (like A, D, E, and K) from other ingredients in the salad. In terms of your nervous system, healthy fats are vital for maintaining the structure of your brain cells and nerve cells, helping to regulate mood and cognitive function.
Seaweeds like nori and wakame are rich in iodine and trace minerals, which are critical for thyroid function. Your thyroid regulates many metabolic processes, including digestion, energy production, and nerve signaling. A well-functioning thyroid helps prevent constipation and bloating by supporting smooth digestion and keeping your metabolism steady. The trace minerals found in seaweeds, such as magnesium, help relax the muscles in your digestive tract and nervous system, reducing tension and promoting regular bowel movements.
The Coconut Cult coconut yogurt is a powerful source of probiotics, which directly benefit your gut health by introducing live beneficial bacteria. These probiotics help balance your gut microbiome by crowding out harmful bacteria and reducing inflammation, which is often the root cause of bloating, gas, and constipation. A healthy microbiome supports the production of neurotransmitters, like serotonin, which positively influence your mood and nervous system function.
Both cherry tomatoes and cilantro are high in vitamin C, which is a potent antioxidant that supports gut health by reducing inflammation and oxidative stress. Vitamin C also helps strengthen your immune system, which is closely connected to the health of your gut. Additionally, vitamin C aids the absorption of iron, a mineral that plays a role in oxygen transport and energy production, making you feel more energetic and balanced overall.
The combination of ingredients like cucumbers and seaweeds helps keep you hydrated due to their high water content and the presence of natural electrolytes, particularly potassium. Proper hydration and electrolyte balance are essential for keeping your bowel movements regular and reducing bloating. Potassium, in particular, helps regulate fluid balance, preventing water retention, which can often cause bloating and discomfort.
Both tamarind paste and tamari contribute to gut health by supporting digestion. Tamarind contains naturally occurring enzymes, such as pectinase, which help break down dietary fiber, improving digestion and preventing constipation. Tamari, a fermented soy sauce, is rich in umami compounds and amino acids that stimulate the production of digestive enzymes and promote gut health by encouraging the growth of beneficial bacteria.
The gochugaru (Korean red pepper flakes) and scallions in the salad are rich in antioxidants and anti-inflammatory compounds that support overall gut health. Capsaicin, found in gochugaru, can help stimulate digestion and reduce bloating by increasing gastric juice production. The sulfur compounds in scallions also support liver detoxification and enhance digestion, helping to alleviate bloating and regulate bowel movements.
The combination of fiber-rich vegetables, probiotic-rich coconut yogurt, and healthy fats from avocado creates a synergistic effect, promoting gut health from multiple angles. The probiotics in the coconut yogurt thrive when fed by the soluble fiber from the salad’s vegetables, which encourages the production of SCFAs. These fatty acids improve gut barrier function and reduce inflammation, directly benefiting digestion and bowel regularity.
The inclusion of seaweed ensures your body receives vital minerals that support hydration, muscle relaxation, and the overall functioning of your nervous system. Meanwhile, the healthy fats in avocado enhance the absorption of fat-soluble vitamins and reduce inflammation, which improves gut and nervous system health.
The Recipe
Salad ingredients:
1 small head red butter leaf lettuce
1 small head frisee
a handful of dried mixed seaweed*
1 avocado
1 big cucumber, or 3-4 Persian cucumbers
1 cup cherry tomatoes
1/2 cup sanditas (you can omit this OR just do more cucumber)
3 scallions
a handful of micro cilantro (you can also use mature cilantro)
a little pinch of gochugaru (can sub regular chili flakes, or skip)
Dressing ingredients:
4 tbsp coconut yogurt (I recommend coconut cult for the MOST probiotics, but cocojune and culina are good too)
2 tsp tamarind paste
3 tbsp organic tamari
1 tbsp toasted sesame oil)
Instructions:
rehydrate seaweed according to package instructions
chop up all salad ingredients
put the dressing ingredients in a jar & shake
toss everything together, sprinkle with gochugaru
Links
I bought the seaweed from a local asian grocer (Sunrise Mart in Soho, if you live in NYC). I found an online retailer that sells this product (linked here), but I want to emphasize that I did not use this online retailer, and I’m not familiar with them or know if they’re legit, or anything like that! I’m sure you can find similar dried seaweed mixes at asian grocers (just make sure there’s no sugar added!), or you can use just Wakame, or add some Arame— I’ve used the Wakame & Arame I’ve linked here and like the products
I buy the organic tamari from thrive markets
