If you love sushi or sashimi, you probably have run into wasabi – the spicy flavorful green that provides spicy a “kick.” Lesser known is that wasabi has some surprising health benefits. But be careful, there’s a lot of imitation wasabi!
No fear, we’ll show how to tell the difference between real wasabi and the imitation wasabi, and also will take a look at some of the surprising health benefits of the real thing.
What is Wasabi?
Wasabi is a spicy condiment that is commonly used in Japanese and Korean cuisines. It is a cruciferous vegetable, with a lot of the health benefits that come with that.
Authentic wasabi is made for the grated stem of the wasabi plant, which has the scientific name, Wasabia japonica.
The flavor of wasabi is very strong and pungent, with a distinct heat or “kick” that is different from that of chili peppers. When prepared, wasabi is typically mixed with water to form a paste, which is then used as a condiment for sushi, sashimi, and other dishes.
Unfortunately, true wasabi can be expensive, so many commercially available wasabis are fake – such as made from a mixture of horseradish, mustard, and green food coloring. While the imitation stuff is till spicy and may have a flavor that’s similar to true wasabi, many people can tell the difference.
How to Tell The Difference Between Real Wasabi and Imitation Wasabi
There are a few ways to distinguish between true wasabi and the imitation type:
- Ingredients: If you are buying wasabi in the grocery store, look at the ingredients list. If it includes ingredients like horseradish or mustard, it is not true pure wasabi.
- Color: True wasabi has a pale green in color, while fake wasabi is may be a brighter green. This is because the artificial food coloring in fake wasabi may not have the authentic hue.
- Texture: True wasabi has a smooth and creamy texture, while imitation wasabi might have a grainier texture.
- Taste: Both imitation and real wasabi have a “kick”, but true wasabi has a more nuanced and complex flavor. with a subtle sweetness and a spicy kick. Fake wasabi, on the other hand, tends to be sharper and more one-dimensional in flavor, with a longer-lasting heat.
- Price: True wasabi is significantly more expensive than imitation wasabi. If you are paying a low price for wasabi, it is likely that it is not the real thing.
Unfortunately, it can be difficult to find true wasabi outside of Japan or Korea, as it is a rare and expensive ingredient. If you are unsure whether the wasabi you are eating is real or imitation, you can ask the restaurant or store.
Comparison of True Wasabi and Imitation Wasabi
Here’s a table comparing authentic wasabi with imitation wasabi:
| Criteria | Authentic Wasabi | Imitation Wasabi |
|---|---|---|
| Flavor | Complex, subtle | Sharp, one-dimensional |
| Heat | Quick-fading | Long-lasting |
| Color | Pale green | Bright green (often from added food coloring) |
| Texture | Smooth, creamy | Gritty or grainy |
| Ingredients | Wasabi plant | Horseradish, mustard, food coloring |
| Price | Expensive | Inexpensive |
| Health Benefits* | Anti-inflammatory, digestive health, cardiovascular health, potential anti-cancer properties | Anti-inflammatory (from horseradish), potential cardiovascular health benefits (from mustard), no specific health benefits from food coloring |
Note that the health benefits listed for authentic wasabi are based on studies of the active compounds found in the plant. The health benefits of imitation wasabi may vary depending on the specific ingredients used.
Benefits of Wasabi
As noted in the previous section, the health benefits of wasabi come from true wasabi. Although imitation wasabi may have some health benefits from its potential ingredients, such as horseradish, they are not necessarily identical to real wasabi. Let’s take a look at the benefits of true wasabi.
Flavor
Wasabi of course provides a tasty kick to many dishes, and is especially known for how it works well with sushi and sashimi. Many people love to mix some wasabi with soy sauce and then dip their servings in it.
Contains Isothiocyanates – Anti-Cancer Potential
Wasabi contains compounds called isothiocyanates, which have been shown to have anti-inflammatory effects. This makes wasabi potentially useful for reducing inflammation and pain in the body. Isothiocyanates have been shown to have a protective effect against certain types of cancer, including colon and breast cancer.
Digestive Health
Wasabi may have a beneficial effect on digestive health. It has been shown to have antimicrobial properties that can help to reduce the risk of bacterial infections in the gut. Additionally, wasabi may stimulate the production of digestive enzymes, which can aid in the digestion of food.
Cardiovascular Health
Wasabi may help to promote cardiovascular health by reducing the risk of blood clots and lowering cholesterol levels. This is thought to be due to the presence of isothiocyanates, which can help to improve blood flow and reduce inflammation in the arteries.
Many of these health benefits have been observed in laboratory studies, and more research is needed to fully understand the effects of wasabi on human health. Additionally, it is possible to experience negative side effects from consuming large amounts of wasabi, such as gastrointestinal upset or skin irritation.
Nutritional Content of Wasabi
Here is the approximate nutritional content of 1 teaspoon (5 grams) of true wasabi:
| Nutrient | Amount |
|---|---|
| Calories | 10 |
| Protein | 0.5 grams |
| Fat | 0 grams |
| Carbohydrates | 2 grams |
| Fiber | 0.5 grams |
| Sugars | 0.5 grams |
| Sodium | 90 mg |
| Vitamin C | 2% of DV |
| Calcium | 0% of DV |
| Iron | 0% of DV |
| Potassium | 0% of DV |
Of course, the nutritional content of wasabi can vary depending on the specific product and how it’s prepared. Additionally, people generally consume only small amounts of wasabi at a time, so it is not a significant source of nutrients.
Recipe Ideas for Wasabi
Here a few ways you can try incorporating wasabi in your recipes. In addition, often you can use wasabi as a tasty substitute for horseradish in recipes, making a tasty and exotic twist.
Sushi or Sashimi Dip: Pour some low sodium soy sauce in a soy dish, and mix in a dab of wasabi. Dip your sushi or sashimi pieces in the mixture for a tasty kick and nuanced flavor addition.
Wasabi Edamame: Steam or boil edamame and toss with a mixture of avocado oil and wasabi. Optionally sprinkle with kosher salt and enjoy as a snack or appetizer.
Wasabi Deviled Eggs: Make deviled eggs with mayonnaise, dijon mustard, and a small amount of wasabi paste. Top with sliced scallions or cilantro.
Wasabi Salad Dressing: Mix wasabi, rice vinegar, soy sauce, and sesame oil to create a flavorful dressing for salads or as a marinade for grilled chicken or tofu.
Wasabi Mashed Potatoes: Add a small amount of wasabi paste to mashed potatoes for a unique twist on a classic dish.
Wasabi Soy Sauce Glazed Salmon: Brush salmon fillets with a mixture of soy sauce, honey, and wasabi before baking or grilling. You get the benefits fish oil and wasabi in one dish!
Wasabi Guacamole: Mash avocado with lime juice, diced tomatoes, red onion, and a small amount of wasabi.
Disadvantages of Wasabi
While wasabi has potential benefits, there are also some disadvantages and potential risks associated with consuming it:
Allergies: Some people may have an allergic reaction to wasabi. Symptoms can include swelling of the face, hives, or difficulty breathing.
Irritation: Wasabi can cause irritation to the nasal passages and eyes, especially when consumed in large amounts or when consumed with other spicy foods. This can cause discomfort or even pain.
Digestive upset: Wasabi can also cause digestive upset, such as stomach pain, nausea, or diarrhea, especially when consumed in large amounts or when consumed on an empty stomach.
Contamination: There have been cases of foodborne illness associated with consumption of contaminated wasabi. It is important to buy wasabi from a reputable source and to make sure it is properly stored and handled.
Expense: True wasabi can be quite expensive, which may make it less accessible for some people.
Note that many of these disadvantages are associated with consuming large amounts of wasabi or consuming it improperly. When consumed in moderation, wasabi can be a flavorful and potentially beneficial addition to a healthy diet.