Sushi is treat for many people, but is that because of the cost or the diet splurge? Like a lot of other cuisines, some choices are better than others. In order to ensure a nutritious meal, let’s learn about what to order and what to steer clear of when eating sushi.
Is Sushi Healthy?
Fish is extremely healthy. It’s a lean protein and if you chose salmon and tuna you will be getting lots of the Omega 3 fatty acids which are good for your brain and heart! Fish itself is low in calories too and since you’re eating it fresh, it isn’t going to be loaded with a lot of preservatives.
The seaweed that it’s wrapped in contains essential nutrients like iodine, a nutrient missing in almost all other foods (which is why it’s added to salt). Iodine is important for a healthy functioning thyroid, a gland in your neck which helps produce and regulate hormones. Many studies have also shown seaweed to have an anti-inflammatory effect as well as being packed with antioxidants.
Here are some tips on ordering sushi:
What To Avoid
- Anything fried like tempura
- Mayonnaise based-sauces or rolls with cream cheese which add extra saturated fat and calories
- Regular soy sauce which is extremely high in sodium
What to Choose
- Chose brown rice rolls if it’s an option
- Rolls with vegetables, such as carrots, cucumber and avocado
- Sashimi which is pure fish, without the rice if you are limiting carbohydrates
- Lower sodium soy sauce
- Enjoy the condiments wasabi and pickled ginger as they are high in antioxidants and anti-viral agents, respectively.
Also, consider food safety when choosing where to get your sushi. Consuming raw fish comes with a risk of food borne illness so you want to make sure it’s good quality and fresh. Look for sushi chefs making it fresh, even if it’s from the grocery store.
So to recap, choosing sushi wisely will provide you with:
Essential Trace minerals