Beth Warren Nutrition Blog

Healthier Sushi

by Rebecca Sardar May 21, 2019
  • Stay away from anything tempura or crunchy since it’s fried.  
    • A typical restaurant serving of vegetable tempura may contain 1,580 calories, with as much as 60 percent -- about 963 calories -- coming from 107 grams of total fat. Approximately 23 grams of the fat in a typical vegetable tempura serving is saturated fat

  • Cut down on how much sauce you put on your sushi

    • Soy sauce is high in sodium, which is associated with an increased risk of high blood pressure.

  • Substitute white rice with brown rice

    • It’s highly processed and missing its hull (the hard protective coating), bran (outer layer) and germ (nutrient-rich core). Meanwhile, brown rice only has the hull removed. White rice lacks many vitamins and minerals that are present in brown rice. White rice is considered empty carbs since it loses its main sources of nutrients.

  • Be careful about what type of raw fish you are consuming

    • One common disease associated with sushi consumption is anisakiasis. It’s caused by eating fish infected with a parasitic worm which attaches to your esophagus, stomach, or intestines and can cause food poisoning. The best way to prevent the disease is to completely avoid eating raw or undercooked fish or squid.

  • The better sushi rolls you should be considering:

    • Salmon
      • High in omega-3 fatty acids, which is important to prevent heart disease and help lower blood pressure. Also a good source for vitamin B12, vitamin D and selenium.
    • Tuna
      • Another good source of omega-3 fatty acids. It is a source of high-quality protein with almost no fat. It contains all essential amino acids required by the body for growth and maintenance of lean muscle tissue
    • Vegetable rolls
      • Cucumbers are low in calories and contain a good amount of water and soluble fiber, making them ideal for promoting hydration and aiding in weight loss. They are high in beneficial nutrients, as well as certain plant compounds and antioxidants.

      • Avocados offer nearly 20 vitamins and minerals in every serving, including potassium (which helps control blood pressure), lutein (which is good for your eyes), and folate (which is crucial for cell repair and during pregnancy) They contain fiber, which helps you feel full longer.

      • Carrots contain vitamin A, antioxidants, and other nutrients. Evidence suggests that eating more antioxidant-rich fruits and vegetables, such as carrots, can help reduce the risks of cancer and cardiovascular disease.
      • Portobello Mushrooms are low in saturated fat and cholesterol and high in fiber. Portobellos are an excellent source of copper, which your body needs to produce red blood cells and carry oxygen through your body.
      • Sweet potatoes contain high amounts of fiber and potassium. They have more grams of natural sugars than regular potato but more overall nutrients with fewer calories. Sweet potatoes may help maintain a healthy blood pressure and protect against cancer.
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