(Phew.) When ordering sushi in Japan, be sure to ask about the freshness of the fish. True to its name, a rainbow roll consists of brightly colored ingredients. And the CDC warned, The risk of becoming infected with the Japanese tapeworm parasite is most prevalent when consuming raw or undercooked fish, particularly in dishes such as sushi, sashimi and ceviche. The CDC says the parasite and the larvae that are buried deep in salmon muscle can be destroyed when fish is . Arsenic. Subcommittee on Economic and Consumer Policy Committee on Oversight and Reform. Tots under four should eat no more than 75g (2 ounces, i.e., two or so pieces of tuna . Healthline Media does not provide medical advice, diagnosis, or treatment. Like most desserts, these items can be high in added sugar, fat, refined carbs, and overall calories, which can contribute to health issues if eaten too frequently (13). Knowledgeable sushi chefs will easily detect anisakis larvae, which is quite visible in raw fish. This will kill any parasites, making the fish safe for consumption. in marine fishes and invertebrates. You can also enjoy vegetable rolls alongside sashimi or cooked seafood for a complete meal. Boston Roll Shrimp, avocado, and cucumber. All fish contain mercury. What You Should Know Before Taking Another Bite Of Salmon YouTube. Avocados, apples, pears and berries. How Is Soy Sauce Made and Is It Bad for You? Raw fish is safe to eat in Japan because you eat saltwater fish. Still, some kinds and cuts of meat do tend to pose a greater risk than othersand the ones that are considered the safest may surprise you. What are the signs and symptoms? Therefor, children under the age of 5 should not have raw fish or raw sushi. Cucumber Roll 2. Tuna is often considered a safer option for sushi. Allergic reactions with rash and itching, and infrequently, anaphylaxis, can also occur. Not-so-healthy ingredients to look out for. In Japan, fish must observe high-quality standards to be eaten raw, and it is carefully handled since its capture to ensure safety. However, eating them raw is not recommended, as it may increase your risk of food poisoning. Fortunately, sushi is generally a safe food for dogs, but you shouldn't give them a lot of raw fish during the week. Choose low mercury options, like salmon, shrimp, and crab, or choose a plant-based option instead (17). If youre eating a few sushi rolls, you may consume two or more servings of rice, depending on how the sushi is made. If you want to order a teriyaki dish, or any other dish made with a sugary sauce, ask for the sauce on the side and use it as needed to reduce your added sugar intake. Theyre having a crisis over it because of the high levels of arsenic in it. If you continue to use this site we will assume that you are happy with it. The tuna sandwich is a lunchbox staple. Eating fish contaminated with anisakis worms can also cause an allergic reaction. For this reason, its best to limit your intake of sushi that contains fish known to be higher in mercury, like albacore, yellowfin, or bigeye tuna. Go to establishments that use fresh ingredients, properly freeze and store fish and follow food safety guidelines. Unagi is a typical freshwater eel used in sushi and it is always cooked. Most of the tuna sushi in the Times samples contained far more mercury than is typically found in canned tuna. Substitute white rice for black or brown. One of the best precautions is to frequent reputable sushi restaurants that have well-trained staffs. London's diverse culinary scene was crucial to the growth of sushi's popularity across the United Kingdom, as the capital has historically been the first city to adopt new foods, restaurants, and cuisines before they spread to other cities. This is when the worm attaches to your stomach, intestines or esophagus and can cause severe pain and food poisoning. Its important to read the ingredients on sushi menus, as many sushi rolls contain tempura-battered seafood or vegetables. Avocados, apples, pears and berries. There are traditional vs special sushi rolls. Frequently Asked Questions (FAQs) 4 Eating Habits for Permanent Weight Loss. Altern Med Rev. The Philly roll is one of those sushi inventions that may fool you into thinking its healthy. Heat can kill the parasites in fish, but thats not helpful for most raw sushi. (This is one of the reasons its really good to have the FDA.). It is safe to eat raw fish (e.g. Some types of seafood are off limits during pregnancy because they contain high levels of mercury, which can harm your developing baby. Tempura is a style of cooking that involves battering and deep-frying food. You should buy thinly-sliced "sashimi-grade" fish at a reputable market, candle it . , Substitute white rice for black or brown. (In general, raw fish that's refrigerated is safe for three days. Sashimi is a simple, nutrient-dense sushi menu choice that is high in protein. You can reduce the toxic burden associated with sushi by making just a few changes. The Latest Innovations That Are Driving The Vehicle Industry Forward. In addition, sushi rice is sometimes prepared with a chicken broth that contains glutenanother reason to ask in advance. Avoid that soggy cereal, semi-stale bran muffin and dry whole wheat bread. First, sushi should only be eaten after being properly washed. Plus, non-sushi dishes like chicken teriyaki can come with large servings of rice, often enough for several people. Albacore tuna should also be limited to 6 ounces per week. Vegetarian sushi, which uses ingredients such as cooked egg or avocado, is also safe for you to eat when you're pregnant. Sears ME. Shrimp doesnt have nearly the nutritional value of, say, salmon (lower in many vitamins and minerals, higher in sodium), but it can be a source of protein and, to a lot of people, its yummy. And the California roll uses that fake crab meat, but its not raw. Here are a few healthy types of sushi to consider. The seeds of a strange fruit (sometimes called "Chinese Apples") hold powerful phytonutrients that are a revolution in prostate health. There are plenty of all natural, plant-based foods that contain fiber to help keep you regular. vik; 27.11.2022; 0; 1 ; In the mid-1990s, sushi restaurants began opening in and around the British capital. Theyre also among the few natural food sources of vitamin D, which boasts health benefits like boosting immunity and alleviating depression. Evid Based Complement Alternat Med. It contains too much mercury. What is the safest sushi to eat? Often it contains raw fish. Yes. Mushy Nori is an indicator that the sushi has been sitting out for too long and has taken on moisture from the rice. Sushi is high in proteins, low in fat, low in calories and contains omega-3 fatty acids, which can reduce bad cholesterol and lower the risk of heart disease, according to the Los Angeles Times. Sushi is a popular Japanese dish that many people believe can help you lose weight. However, there are certain precautions that should be taken. Associations between toenail arsenic concentration and dietary factors in a New Hampshire population. Whats more, sushi rice is often made with sugar to increase its stickiness. This is the Mount Everest of sushi, a combination that can include crab (usually imitation), salmon, shrimp, at least one kind of tuna and sometimes other fish. What is the safest sushi to eat? Is it safe to eat sushi past its sell-by date? A 4-ounce (113-gram) serving of raw salmon contains (4): Its also rich in many vitamins and minerals, like selenium, potassium, and B vitamins. Answer (1 of 7): Raw fish is the subject of many fears, especially in America. Now that we've gotten past the bad side of sushi, here are some healthy sushi options to enjoy so you can still enjoy one of the greatest foods out there. Tuna is often considered a safer option for sushi. How do you reset a whirlpool gold dishwasher? Grilled Octopus 5. The US reports fewer than 10 diagnosed cases each year. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. In addition to the roll's delicious melt-in-your-mouth taste, its health benefits are an even bigger win. But be careful: While Atlantic mackerel is on the FDAs best choices list, king mackerel is on the list of fish to avoid because of its potentially high levels of mercury. It comes from the soil and irrigation water the rice is grown in. Sushi restaurants typically have large menus filled with many healthy options. Plants (Basel). Improper food processing and handling increase your risk of contamination. Even though tuna is highly nutritious, eating it raw may pose some risks. 3 Non-Sushi Ways to Eat Seaweed Keep in mind that any sushi roll (as opposed to sashimi read on for more info!) Is it safe to eat raw salmon in sushi? Eating salmon regularly may help reduce triglyceride levels and increase levels of protective HDL (good) cholesterol in the blood. If you are eating raw sushi, add more fresh garlic to your diet and supplement with 600 mg of aged garlic extract daily. Is sushi safe to eat? The best ones are assigned Grade 1, which is usually what will be sold as sushi grade. Children's complete immunity does not develop before the child is around 5 years of age, for this reason young children would get sick from the bacteria in raw fish which the normal adult body is used to. These ingredients can bump up the sodium, fat, sugar, and overall calorie content of your sushi dish. What is the best sushi roll to eat for beginners? ScientificWorldJournal. 5 What kind of fish is safe to eat in sushi? Sticky rice health benefits include increased bone density, decreased inflammation, improved heart health, etc. Sashimi usually refers to sliced, raw fish -- eel, octopus, tuna, salmon, swordfish -- you name it. Red Snapper 3. Protein is the most filling macronutrient, and choosing protein-rich foods when youre out to eat is a smart way to ensure your meal will be satisfying (3). If you dont see a cooked fish option, ask your server if the chef would be willing to prepare a cooked dish for you. That can help your kidneys, your heart, and your nerves work better. Listeria, salmonella, and tapeworms are just a few risks that could make you consider whether sushi is safe to eat. Sashimi (slices of raw fish) is typically eaten with chopsticks, but the traditional way to eat sushi (items served on rice) is by lifting a piece between your thumb and middle finger. Consider avoiding fish known to be higher in mercury. A classic in sushi, the California roll includes rice, nori, avocado, cucumber, and crab (usually surimi, or imitation crab, made of pollock, egg whites, sugar, and other stuff). If you eat high mercury seafood often, it could increase mercury levels in your body, which can contribute to health issues (16, 17). MyPlate says that an 8.6-ounce serving of Alaskan rolls contains 47 grams of carbohydrates, with no fiber or sugar. There are 262 calories in 8 California Rolls. Sashimi, vegetable rolls, salmon and avocado rolls, and rainbow rolls are just a few examples of healthy sushi options. It has 317 calories, 12 grams of fat, 38 grams of carbohydrates, and a protein content of 13 grams. Salmon is a rich source of many nutrients, including protein, healthy fats, selenium, and vitamin B12, while avocado provides fiber, magnesium, vitamin C, vitamin E, and folate (4, 5). Sushi is full of anti-inflammatory ingredients. Sushi isnt one of my go-to foods, but I get the appeal. Shrimp and crab are usually cooked." Tuna is often considered a safer option for sushi. Known as saba in Japan, mackerel is another heart-healthy fish thats high in protein, omega-3s, and other nutrients. Still, there are concerns about its mercury levels. In addition to looking out for certain ingredients and cooking methods, sushi lovers should be aware of the quality and type of sushi theyre eating. How do you increase the height of a block wall? Sushi is rich in Omega3 fish oils, which are classed as essential fats, as the body cant make them. The safest options are sushi made with cooked fish, such as shrimp ("ebi" ), eel and crab (both real or imitation), or sushi made only with vegetables. The male worm is rarely seen because it remains inside the intestine. This includes both sushi and fish that is cooked or canned. Salmon Avocado Roll. WebMD does not provide medical advice, diagnosis or treatment. Sushi is a type of Japanese dish that consists of cooked rice and other ingredients, such as fish, vegetables, and sometimes fruit. Theres lots of sushi out there, and with a little practice, you can make your own healthy masterpieces, too. Never eat these fish as sushi they must be thoroughly cooked to 145 degrees Fahrenheit before consumption. It is best to search for pinworms at night, when the female comes out to lay her eggs. Sushi eaters don't typically have to worry because sushi restaurants take certain steps in handling and preparing their fish. Listeriosis during pregnancy can make your unborn baby very ill. Nettle rash and blisters from parasites in sushi. To put your mind at ease: Sushi, which is mostly made up of seaweed, rice, vegetables and fish is a healthy meal option, says Barbie Boules, R.D.N., a registered dietitian in Illinois. These two glutathione precursors act as chelators to help move arsenic, mercury and other metals out of your body faster. A mixed vegetable roll might contain a number of vegetables, like carrots, cucumber, radish, and asparagus. Therapeutic Role of Functional Components in Alliums for Preventive Chronic Disease in Human Being. 2020;9(9):1063. Top 5 Low Calorie Sushi Rolls: 1. Heres why. Food and Chemical Toxicology. Anyone who eats undercooked or raw fish or squid is at risk. Strictly from a . Most fish vendors will use the term "sushi grade" to indicate which of their supply is the freshest, highest quality, and treated with extra care to limit the risk of food-borne illnesses.This usually involves putting the fish through a freezing process before selling it. 2015;167(4):797-803. Simply click HERE if you want to have fast prostate reliefrestful, uninterrupted sleepno more constant "urges to go"enhanced virilityand optimal prostate support for life. Ive seen the infinitesimal parasite worms in raw fish, and dont want them in my body. Freshwater fish like yellow perch or brook trout aren't safe to eat raw, so stick to saltwater species for your sushi. What is the safest sushi to eat? Even in trace amounts, arsenic can stunt a childs IQ and brain development. Spicy tuna rolls? These countries have strict standards about cleanliness and you will not find parasites in their farmed fisheven freshwater fish such as trout or sturgeon. 3. The larvae then grow in the intestines. But you can also get eel, which is always cooked. Seaweed salads are made with a type of seaweed called wakame, which is a good source of nutrients, like folate, manganese, and magnesium. In fact, UCLA and Veterans Administration research have now proved this to be true. Yet, its important to be aware that raw salmon may contain parasites, bacteria, and other toxins that can be harmful even in small doses. There are many different variations of ceviche, but they all contain fresh lime juice, olive oil, salt and chilli peppers. Some fish are simply a no-no for eating raw or sushi style; that includes freshwater fish like pike, yellow perch, and brook trout. Its a wormy world: Meta-analysis reveals several decades of change in the global abundance of the parasitic nematodes Anisakis spp. One of the top health benefits of eating salmon, either raw or cooked, is that it is high in omega-3 fatty acids. Sadly, it can also cause miscarriage and stillbirth. ), Mercury is a toxic heavy metal that can cause neurological problems. Its protein heavy, and with all that fish and the avocado, its fatty, but with healthy fats. But several species of tuna like other large ocean fish contain higher-than-average amounts of mercury, a highly toxic metal that can cause severe health effects. Additionally, a single piece of sushi generally contains very small amounts of fish or vegetables. Roll it together with rice, seaweed and veggies, and youve got your proteins, fats and carbs all prepared in convenient bite sized pieces. Its sometimes served as uramaki (with the rice on the outside and the nori and ingredients on the inside). Sashimi is a simple, nutrient-dense sushi menu choice that is high in protein. Over the past several years, studies have suggested that mercury may also cause health problems for adults, including an increased risk of cardiovascular disease and neurological symptoms. It's sometimes. California Roll List of Low Calorie Sashimi: What is "Sushi Grade"? Sushi is a traditional Japanese dish that is not . GOOD NEWS! Gonzlez N, Correig E, Marmelo I, Marques A, et al. Anisakidosis formerly known as anisakiasis or anisakiosis, and also called herring worm disease is a parasitic infection. Frequently Asked Questions (FAQs) #Q: What are the dangers of sushi? Salmon Avocado Roll. Always ensure that your sushi is made from sushi-grade fish. Just order your sushi rolls Naruto style. Fish are undeniably a healthy food, but they can have high levels of contaminants, too. Plus, some restaurants offer low carb sushi wraps, like cucumber, which is a good choice for people wanting to limit their carb intake. Unfortunately, swordfish is on the FDAs list of fish that small children, and women who are pregnant, may become pregnant, or are breastfeeding, should avoid because of potentially high levels of mercury. Yes, sushi is safe to eat. So, even though its perfectly healthy to order white rice sushi once in a while, choosing brown rice more often is likely better for your overall health. It's a faster fish, so it often avoids parasites. Period. Sushi made with raw fish may contain harmful bacteria and parasites. The 11 Best Healthy Sushi Options That Still Taste Good. This doesn't protect it from other contamination issues, like salmonella, but it's one way to reduce your risk. However, be sure not to consume too many rolls, as they contain a high sodium count, approximately 328.9 milligrams, says UCLA Dining Services. Also, some types of fish used in sushi, like shark and certain types of tuna, can be high in mercury. These include tilefish from the Gulf of Mexico, swordfish, shark, and king mackerel. I'll wait. While there are some risks associated with consuming raw fish, ahi tuna is generally considered safe to eat if it is properly handled and cooked. The wakame is usually tossed with a blend of sesame oil, rice vinegar, soy sauce, and other flavorful additions (11). In adults, a high intake of rice is associated with chronic disease outcomes such as diabetes, lung disease, cancers and cardiovascular disease. Others can eat it, but do it sparingly, just to be safe. California Roll Imitation crab, avocado and cucumber. After gently pressing your finger on a piece of fish, the flesh should spring back immediately. Legumes, nuts and seeds. If it does not, or if the fish feels mushy to the touch, it is not fresh and should not be eaten. Keep in mind that there are some safety risks involved with eating raw fish, so only consume sashimi from reputable sushi restaurants. Squid 2. California Roll Imitation crab, avocado and cucumber. Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Seniors Taking Multiple Meds: Its a Complicated Problem, 3 COVID Scenarios That Could Spell Trouble for the Fall, Colonoscopy Benefits Lower Than Expected (Study), Dr. Whyte's Book: Take Control of Your Diabetes Risk, Street Medicine Reaches People Where They Live, Health News and Information, Delivered to Your Inbox, Becoming a Vegetarian: Foods to Choose From. Manage your sodium intake by sprinkling your edamame with a bit of salt rather than dunking them in soy sauce (10). Official sodium recommendations have been controversial. Eating them once in a while isnt harmful, but they should be limited in any well-balanced diet. Who was the bonus army and what did they want from the federal government? To add insult to injury, the rice thats around that sushi is laden with arsenic. Rolled up with rice, veggies and seaweed, it makes a balanced meal. Wild-caught Pacific salmon are typically considered to be the healthiest salmon. In some cases, they can be fatal. Thankfully, it is incredibly rare to contract a parasitic infection from eating sushi or sashimi in Australia. Avoid any fish that has a milky residue on it or looks dull in color. Most tuna species carry little risk of parasites. A main ingredient is cream cheese, which is high in saturated fats and cholesterol and low in nutrients. Sushi restaurants and fish markets use what's called a "super freezer," which is . What is the safest sushi to eat? If your sushi has Nori seaweed on the outside of it, it should be crisp. Vegetable rolls are packed with fiber from the different vegetables, avocado, and brown rice. All rights reserved. Lai PY, Cottingham KL, Steinmaus C, Karagas MR, Miller MD. You can ask for brown rice if you want to make your meal a bit higher in nutrients. How to Lower Your Sushi-Related Toxic Burden, The World's Quickest Solution for What is the safest sushi to eat? . This doesn't protect it from other contamination issues, like salmonella, but it's one way to reduce your risk. Peas, green beans, sweet potatoes and artichokes. Sushi grade fish (or sashimi grade) is an unregulated term used to identify fish deemed safe for raw consumption. Its what Dr. Valentin Fuster calls it, "One of the most important discoveries in the history of cardiovascular medicine. Another of the risks of eating raw salmon is bacteria. The 11 Best Healthy Sushi Options That Still Taste Good. Soy sauce is one of the most popular soy products in the world. Remember, add-ons like sauces can add fat and calories. "To you, that means Go here to discover a new natural way to significantly boost the levels of this miracle molecule in YOUR body NOW! Most tuna species carry little risk of parasites. Nutr J. To boost the good-for-you . The best way to safely eat sushi is to go to a reputable establishment that serves high quality, sushi-grade fish. 1. Other vegetables wrapped within the sushi also offer various vitamins and minerals. the magazine responds with a qualified "Yes." The magazine says that, generally, refrigerated raw fish is considered safe for 3 days. Harvard T.H. I like vegetarian sushi. , Rainbow roll. Its a light and refreshing meal that some people would love to eat every day of the week. Thing is, there's a lot of healthy, parasite-free fish, and it's mostly those that make it to market. Not only is eel a delightful treat, the list of health benefits is extensive. Don't eat raw or undercooked finfish or shellfish (including oysters, clams, and mussels). Philadelphia Roll Salmon, avocado, and cream cheese. It is typically served with soy sauce and pickled ginger. Rash or itching around the rectum or vulva. Think of a more iconic duo than salmon and avocado. The signs and symptoms of anisakiasis are abdominal pain, nausea, vomiting, abdominal distention, diarrhea, blood and mucus in stool, and mild fever. Fresh fish has firm flesh. Freeze and candle your own fish: If you're preparing sushi or sashimi at home, you'll have to be patient. 2005 - 2022 WebMD LLC. Sushi is often regarded as a weight-loss-friendly meal. Theyre also a good source of fiber, vitamins, minerals, and antioxidants. Most sushi restaurants offer cooked seafood options, like seared salmon, blackened tuna, and steamed cod. Plus, sushi restaurants often offer tempura meals consisting of tempura-battered chicken or fish served with tempura vegetables. Good: Rainbow Roll This is the Mount Everest of sushi, a combination that can include crab (usually imitation), salmon, shrimp, at least one kind of tuna and sometimes other fish. If you follow a plant-based or vegan diet, you can add in tofu or pair vegetable rolls with a side of steamed edamame beans for some protein. I also recommend supplementing with N-acetyl cysteine (NAC) and alpha lipoic acid (ALA). What is the safest sushi to eat? As per the Food Standards Agency (FSA), those in the food business must follow the safety standards to serve raw fish. Sushi might lead to food poisoning Eating too many salty foods may increase the risk of certain health conditions, including high blood pressure (14). The latest dirty soda drink is trending on TikTok, but it may be even unhealthier than you think. Why do I feel weird after eating sushi? However, the statistics are different for the elderly, pregnant women and others with the compromised digestive system. Some people believe that the high degrees of protein and salt in sushi can help to help you lose weight, while others argue that sushi is not without its dangers. You can find it in the frozen section at many grocery stores. While duck spring rolls may be safe to eat during pregnancy, there are some potential risks to be aware of. As far as parasites go, you always have the option to skip the raw fish. Although you can enjoy white rice as part of a healthy, well-balanced diet, brown rice is higher in protein, fiber, antioxidants, and certain vitamins and minerals than white rice (1). Desserts are delicious and enjoyable to eat on occasion, but its best to limit them in your diet. Shrimp is a nutritious and popular shellfish. Sushi Roll Orders Approved by Nutritionists. And if you eat a high mercury dish, swap it out next time for one thats low mercury. is still packed with carb- and calorie-dense rice (even if you opt for. . Toxic metals like mercury have an affinity for these kinds of food. Some sushi rolls contain creamy ingredients like cream cheese and mayo. Ending Prostate and Urinary Misery. Although most sushi rolls contain raw fish, you can order cooked fish if you prefer. While it is true that fish (usually tuna or salmon) and seafood are more synonymous with . And move your bowels regularly two or three times a day if you can. Edamame beans are whole, immature soybeans that are healthy and easy to eat. Yet, many types of sushi are made with high-fat sauces and fried tempura batter, which significantly increases their calorie content. 2012 Jun 29;11:45. J Pediatr. Eating fish infected with them can cause a condition called anisakiasis. Because of the lack of fiber, Alaskan rolls may not be very filling Everyday Health points out that fiber helps keep you feeling full, which can aid in weight management. Until your child can have raw fish, encourage them to go with . See the 10 protein bars our dietitians and taste-testers deemed. Patrick L. Mercury toxicity and antioxidants: Part 1: role of glutathione and alpha-lipoic acid in the treatment of mercury toxicity. Salmon and avocado are both linked to some health benefits. Pick the Right Fish. Sashimi is thinly sliced raw meatusually fish, such as salmon or tunathat is served without rice. The current guidelines suggest that pregnant women can safely eat three servings a week (up to 12 ounces total) of shrimp, salmon, catfish, and other fatty fish. King Crab Roll King crab and mayonnaise. They can cause cysts in the body, such as in the brain, causing seizures and headaches. Gruber JF, Karagas MR, Gilbert-Diamond D, Bagley PJ, Zens MS, Sayarath V, Punshon T, Morris JS, Cottingham KL. One serving wont affect you much. The Japanese sticky rice is believed to boost metabolism as well. Sushi has a justified rep for one of the healthiest options for eating out: Fish is high in protein and brain-boosting omega-3 fatty acids. Its meant to cleanse the palate between bites. Peas, green beans, sweet potatoes and artichokes. Sushi doesnt have to include fish. This article covers some of the healthiest types of sushi and related menu items, and also lists some sushi ingredients you may want to limit. Some people including pregnant women, young children, older adults, and those with weakened immune systems may need to completely avoid sushi made with raw fish. Healthy adults can safely consume two to three rolls (10-15 pieces) of sushi per week, says Boules. The fried crab adds fat, but its still a very famous and delicious roll. Sashimi, which is served without rice, is another good option. Sushi rice is made with rice, a little vinegar, salt, also sugar. 2013;2013:219840. King Crab Roll King crab and mayonnaise. However, depending on your preference, you can make different types of sushi, such as Maki (sushi rolls), using ingredients like Nori (seaweed) and vegetables (1). Avoid that soggy cereal, semi-stale bran muffin and dry whole wheat bread. 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