Is Sushi Healthy?

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Categories: Healthy Eating,Nutrition

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IS-SUSHI-HEALTHY
People generally consider sushi to be nutritious, healthy and rich in omega-3 fatty acids. However, there are also a few concerns regarding some of the ingredients in it. If you’re not careful, sushi can be a very high carb lunch/dinner without any protein or vegetables, leaving you hungry and craving more sugar after eating it.

See below what you should take it into consideration:

Why Sushi Rice Tastes So Good – It’s the Added Sugar!

Ever wonder why sushi rice tastes so good? Traditional sushi rice is made with sugar and rice vinegar. On average there is one tablespoon of sugar for each cup of cooked sushi rice. And each sushi roll contains about one cup of white rice in it. So, the rice in one roll alone (6 pieces) contains 240 calories. And most people will have more than one roll as their meal.
White rice digests quickly and causes a spike in blood sugar that leaves you hungry shortly after eating.

 

Say NO to Crunch & Sauces

crisp

Stay away from the “crunchy/crispy rolls” that have been deep-fried to get that golden crust.
All the Tempura are fried so don’t order it as an appetizers.
You know those delicious special rolls covered in creamy sauce? Don’t get those. Ask for items that have no mayonnaise or cream cheese fillings.

Soy sauce is laced with sodium. One tablespoon contains about 1,000 mg of sodium, so I suggest going light on the soy or skipping it all together. Recommended daily allowance of sodium for men/women is: 1,500 to 2,300mg
Regularly eating too much salt increases the risk of high blood pressure and increases the risk of heart disease and stroke.

 

Why Sashimi Is the Healthiest Option

sashimmi
Each serving of sashimi has more fish so you’ll get more protein and omega-3s. Ordering sashimi also allows you to avoid huge amounts of carbs. Just make sure to choose a high-quality sushi restaurant, since it’s essential to use only the best-quality fish for sashimi.

Go for Light Items: There’s some restaurant now that makes Light Makis with rice paper rolls and has more protein in it mixed with vegetables.

 

How Many Pieces of Sushi to Eat?

opem
As you should with every meal, stick with the proper serving size, which is 6 pieces for women and 12 pieces for men. If you’re hungry for more, fill up on a sashimi salad or miso soup or edamame.

Be careful from the open sushi trend these days, you can fill up to 2000 calories and more easily.

 

Take Home Message

Next time you hit up the sushi restaurant, shift your gaze to the light makis or sashimi that’s just plain fish without rice. Or swap white rice for brown, a healthier, whole-grain carbohydrate.
Sushi can be a diet delight or a diet disaster — depending on what you pick.

Now you know so choose wisely 😉

 

Cheers for a Healthy Lifestyle,
Coach Eliane.

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Eliane Bou Assy
Author: Eliane Bou Assy

I’m on a mission to educate, motivate and inspire people to live healthy 365 days a year through eating better food and moving more effectively. Make a difference, join me to live a “Healthy Lifestyle”.

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