Sushi meals are delicious, but are they healthy?
Japanhas one of the highest life expectancies globally, and their diets help contribute to their longevity.
Sushi is no stranger to the American food scene either.
Try it:Vegetarian Sushi Grain Bowl
What Is Sushi?
The rice is prepared with vinegar and other seasonings to help it hold its shape.
Generally, one piece of a traditional maki roll provides anywhere between 20 and 28 calories.
Fish
Fish is a lean and nutritious source of protein.
Protein helps fill you up since it takes longer to digest, so your meal is more satisfying.
Inevitably, they will have more calories, sodium and fat than a traditional sushi roll.
The difference between the two is a spicy sauce added to the former.
To put this into context, a piece ofshrimp roll(30g) has 30 calories.
A piece ofshrimp tempura roll, on the other hand, has an extra 17 calories.
Your best bet is always to read the roll’s description to know what is in them before ordering.
And, if you decide to order any specialty rolls, enjoy them in moderation.
Condiments and Extras Can Add Up
Many people enjoy dipping sushi and sashimi in soy sauce.
Drenching them with soy sauce actually overpowers the natural flavors of the fish.
And, from a nutrition standpoint,soy sauceis packed with sodium, with 879mg for every tablespoon.
Additionally, you would want to keep your fish and seafood consumption between 8 and 12 ounces per week.
Can Sushi Be Part of a Healthy Diet?
The simple answer is yes, and it depends on what you order.
Can You Eat Sushi and Lose Weight?
Some restaurants also offerbrown riceas an alternative to white rice.
Practicing mindful eating is also key to managing weight and avoiding overeating.
Listen to your body by eating slowly and savoring every bite.
Can You Eat Sushi If You’re Vegan?
Yes, but you’ll want to skip the seafood and egg.
There are also vegan sushi eateries sprawling in trendy neighborhoods to appeal to those who strictly eat plant-based foods.
You’ll find a mix of traditional vegetable sushi rollsthink cucumber and avocadoand contemporary rolls catered to vegans.
These may have several different foods in one roll, like a specialty roll, but with plant-based ingredients.
As such, these fancier vegan sushi rolls may have added sauces, which means more calories and sodium.
Lastly, while some vegan sushi may use tofu or mock meat, some may lack it.
The Bottom Line
Sushi is a well-loved food internationally.
The combination of fish, rice and seasonings makes sushi a delicious part of a healthy diet.
